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Principles Of Training	Flexibility	Cardiovascular	Muscular Fitness	Safety/Benefits
$100 A bull What did Milo of Crotona lift several times per week?	$100 Pectoralis & Deltoids What are the primary muscles being stretched in the following illustration? View Image	$100 Right Atrium, Right Ventricle, Left Atrium, Left Ventricle Name the four chambers of the heart?	$100 Quadriceps What is the primary muscle group being worked in the following illustration? View Image	$100 Strengthens heart, more efficient, lower RHR, decrease risk of heart disease, relieve stress, improved energy levels Name 3 benefits of Cardiovascular training?
$200 Overload, Use it or Lose it, FITT, Specificity What are the principles of training?	$200 RDL Walk What is the name of the stretch being performed in the following illustration? View Image	$200 Radial=wrist, Carotid=neck Name the two recommended locations to monitor your pulse (anatomical names & location)?	$200 Eccentric What type of contraction is being performed during the 4 second phase of the tempo discussed in class?	$200 Do NOT bounce, Communicate with partner stretches, stretching is individual, go to mild tension not pain, stretch both sides of joint/body Name four safety considerations for flexibility?
$300 15-60 minutes The recommended time for a cardiovascular exercise is what?	$300 Deltoids What muscle is being stretched in the following illustration? View Image	$300 Away from heart, bring oxygen to muscle/tissues What is the primary function and direction of arteries?	$300 Isometric- no change in length, Isotonic- shortening/lengthening with NO change in resistance, Isokinetic- shortening/lengthening with a change in resistance What are the three methods of developing muscular fitness and explain them?	$300 Warm-up, cool-down, stay in your THR, stay hydrated, ???] Name 3 safety concerns with cardiovascular training?
$400 F=how often, I=how hard, T=how long, T=type What variables can one alter to manipulate the Overload of a workout routine/program? [Provide ALL of them and define them]	$400 Modified Hurdlers Stretch What is the name of the stretch being performed in this image? View Image	$400 Controllable: Inactivity, smoking, hypertension, high cholesterol, stress & tension, obesity; NON-controllable: age, gender, genetics What are the risk factors for heart disease discussed in class- be sure to label them?	$400 When you reach the upper limit of your rep range for all sets- increase the weight How do you know when to progress with a muscular fitness program?	$400 Warm-up (general & specific), start with endurance training, check weight/seat height/collars, breathe, correct form/do not bounce, spotter, full ROM, train both sides of joint/body, train large to small muscles, put equipment away What are 3 safety considerations for resistance training?
$500 Time How many components of overload can you manipulate at any given time?	$500 Hamstring What is the muscle being stretched in the following illustration? View Image	$500 Artery A pulse is measured in what type of blood vessel?	$500 Zottman Curls What is the name of exercise being performed in the following illustration? View Image	$500 Improved body composition, lose fat mass, better posture, reduce fatigue, avoid back pain, increase strength of tendons/ligaments/bones, prevent injuries and muscle soreness What are 3 benefits to weight training?

Principles Of Training	Flexibility	Cardiovascular	Muscular Fitness	Cardio/Muscular Fitness
$100 Hypertrophy What is the term associated with an increase in size of the muscle?	$100 Butterfly, Buddah, Groin/Adductor What is the name of the stretch being performed in this image? View Image	$100 First thing in the morning before getting out of bed When do you take your Resting Heart Rate?	$100 Arnold Press What is the name of the exercise being performed in the following illustration? View Image	$100 Heart attack= blockage to heart; Stroke= blockage to brain What is the difference between between a heart attack and stroke?
$200 Intensity When you increase the distance of a stretch you are increasing what component of overload?	$200 Tendons: muscle to bone, ligaments: bone to bone What do tendons and ligaments attach?	$200 205 What would be the maximum heart rate for a 15 year old?	$200 Muscular Strength= 1RM Muscular Endurance= long period of time What is the difference between muscular strength and muscular endurance?	$200 Big → small What would be the proper sequence for a muscular fitness program (i.e., exercise selection)?
$300 3 days/week What is the recommended frequency for “beginners” for training?	$300 Trapezius What is the primary muscle group being stretched in this image? View Image	$300 Capillaries What blood vessel provides the exchange point of oxygen and carbon dioxide/waste at the tissue level?	$300 Slow twitch/red What type of muscle fiber is best recruited for muscular endurance activities?	$300 >140/85 What is considered the minimum blood pressure to be classified as hypertension?
$400 Time When you increase the distance of a run you are increasing what variable of overload?	$400 Latissimus Dorsi What is the primary muscle group being stretched in this image? View Image	$400 Systolic- when the heart contracts What is the higher blood pressure number called and when is it being measured?	$400 Latissimus Dorsi What is the primary muscle group being worked in the following illustration? View Image	$400 When you reach the upper rep range for all sets When does one progress (i.e., increase the weight in a muscular fitness program?
$500 15-90 minutes What is the recommended time for Cardiovascular training?	$500 Static= go to stretch point and hold Dynamic= slow, continuous, and controlled Isostatic= partner/resistance Ballistic= bouncing What are all methods (i.e., types) of stretching (explain all)	$500 Right Atrium → Right Ventricle → Pulmonary Artery → Lungs → Pulmonary Vein → Left Atrium → Left Ventricle → BODY Describe the blood circulation around the body (8 steps discussed in class)	$500 Range of Motion, Resistance, Repetitions, Rest, Recovery What are the 5 R’s of Muscular Fitness Training?	$500 Varies by instructor. If no one gets it the group closest gets the points. What is the theoretical maximum heart for your instructor?

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