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KIN 258 Lecture Exam #2 ISU with complete verified solutions already graded A+.docx
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Elevation Frontal Plane Sagital Axis Depression Frontal Plane Sagital Axis Transverse/Horizontal Abduction Transverse Plane Vertical Axis Transverse/Horizontal Adduction Transverse Plane Vertical Axis
Upward Rotation Frontal Plane Sagital Axis Downward Rotation Frontal Plane Sagital Axis Flexion Sagital Plane Frontal Axis Extension Sagital Plane Frontal Axis Smooth Muscle Found in stomach, bladder, arteries, veins, etc. Contracts and relaxes without conscious effort. Cardiac Muscle Found in the heart. Acts involuntarily. Skeletal Muscle Located in muscles attached to bone. Contracts voluntarily. Force Force applied to overcome resistance Strength The ability to generate maximal force against resistance Endurance The ability to sustain effort for a prolonged period of time Power The ability to exert optimal force quickly
Speed Do not go too fast Warm-Up Proper warm-up is important to make sure that the body is ready to lift FITT Frequency Intensity Time Type Frequency How many days a week completed Intensity Load (1RM) & Repetitions Time Sets & Rest Type Exercises in Program Training Goal Power 3-5 sets 3-5 reps 75-90% load 2-5 minutes rest Training Goal Strength 2-6 sets 6ish reps 85% or more load 2-5 minutes rest Training Goal Hypertrophy
3-6 sets 6-12 reps 67-85% load 30-90 seconds rest Training Goal Endurance 2-3 sets 12-20 reps More than 67% load 30 seconds or less rest Abduction Frontal Plane Sagital Axis Abbduction Frontal Plane Sagital Axis
