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Teams
Name
Score
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trap
No points!
Oops!
×
fairy
Take points!
5
10
15
20
25
×
fairy
Take points!
5
10
15
20
25
×
thief
Give points!
5
10
15
20
25
×
banana
Go to last place!
Oops!
×
seesaw
Swap points!
Okay!
×
rocket
Go to first place!
Okay!
×
baam
Lose 5 points!
Oops!
15
×
Target Heart Rate (THR)
For a 20 year old person, the recommended training rate would be (220 - 20) x 0.70 = 140 bpm.
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15
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Specificity in Resistance Training
A program should target specific muscle groups that need strengthening.
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15
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Type of Flexibility Exercise
Static stretching - a stretch is held in a challenging but comfortable position for a period of time (15-30 seconds).
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15
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Body composition
Percentage of fat as compared to total body weight.
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15
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Flexibility
The ability to move the joints or any group of joints through an entire, normal range of motion.
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15
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Skinfold Calipers
A tool used to measure body fat by pinching the skin and measuring the thickness of the fold.
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15
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Body Fat Percentage for Women
Women should be between 15-30% body fat.
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15
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Strength Gains Minimum Resistance
The minimum resistance needed to obtain strength gains is 50 percent of the 1-RM.
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15
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Time for Muscular Strength and Endurance Training
Sets 3-4 per exercise; Reps: MS (1-5), ME (12-15), Beginners (8-12).
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15
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Intensity for Muscular Endurance
50-80% of 1 rep max (1RM).
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15
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Methods to Achieve Overload
Increasing resistance, number of repetitions, number of sets, reducing rest time, or any combination of these.
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seesaw
Swap points!
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×
star
Double points!
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×
rocket
Go to first place!
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×
lifesaver
Give 25 points!
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15
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Intensity for Cardiovascular Endurance
60-80% of Maximum Heart Rate.
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15
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Recovery Time Between Sets
Normally, the recovery time between sets should be 30 to 180 seconds.
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