Term
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Definition
| the study of motion and the action of forces on the body |
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Term
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Definition
| the return from the position of elevation |
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Term
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Definition
| a forward upward movement that bring the top of the foot toward the anterior surface of the leg |
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Term
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Definition
| an upward movement of the scapula with there vertebral border remaining approx parallel to the spinal column |
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Term
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Definition
| movement of the foot wit the sole turned outward-pronation |
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Term
| Horizontal shoulder flexion-horizontal shoulder abduction |
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Definition
| a backward movement of the flexed humerus in the horizontal plane |
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Term
| Horizontal shoulder flexion-horizontal shoulder adduction |
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Definition
| a forward movement of the abducted humerus in the horizontal plane |
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Term
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Definition
| the inward movement of the foot with to sole turned inward-supination |
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Term
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Definition
| a medial movement of the forearm, with the palm in a downward positions the radius lies diagonally across the ulna |
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Term
| protraction-scapula abduction |
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Definition
| a lateral movement of the scapula away from the spinal column with the vertebral border remaining approx parallel to it |
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Term
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Definition
| a medial movement of the scapula toward the spinal collum combined with a reduction of lateral tile |
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Term
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Definition
| a lateral movement of the forearm with the palm in an upward position so the radius and ulna are parallel |
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Term
| types of muscular contraction |
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Definition
Isokentic
isometric
isotonic
concentric
eccentric |
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Term
| which muscles elevate the scapulae |
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Definition
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Term
| which muscles perform horizontal shoulder flexion?(adduction) |
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Definition
| pects and anterior deltoids |
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Term
| which muscles perform scapular adduction-retraction |
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Definition
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Term
| which muscles flex and hyperextend the shoulder |
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Definition
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Term
| which muscles extend the shoulder? |
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Definition
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Term
| which muscles extend elbow |
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Definition
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Term
| which muscles abduct shoulder? |
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Definition
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Term
| which muscles flex the spine |
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Definition
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Term
| Which muscles rotate the spine? |
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Definition
| internal and external obliques |
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Term
| which muscles extend the spine |
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Definition
|
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Term
| which muscle flexes the hip? |
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Definition
|
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Term
| which muscles extend the hip? |
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Definition
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Term
| which muscles abduct the hip |
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Definition
| gluteus minimus, tesor fascie lates |
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Term
| which muscles adduct the hip |
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Definition
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Term
| which muscles perform hip flexion and knee extension |
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Definition
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Term
| which muscles extend the hips and flex the knee |
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Definition
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Term
| which muscles do plantar flexion of ankle |
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Definition
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Term
| which muscles perform dorsi flexion of the ankle |
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Definition
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Term
| kickboxing is a combination of what |
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Definition
| martial arts, boxing and movements from arms and legs |
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Term
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Definition
| the demand placed on the body system to systematically and progressively increase over time to cause a physiological adaptation |
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Term
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Definition
| physical adaptation to overload |
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Term
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Definition
| exercise programs aimed to desired results. a training program must be specific to obtain specific results |
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Term
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Definition
| the ability to change body position quickly and efficiently |
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Term
| balance is the ability to maintain the body in |
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Definition
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Term
| coordination is the integration of |
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Definition
| nervous and muscular system to produce correct, graceful and harmonious movements |
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Term
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Definition
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Term
| when tension genrates by muscle suffient to overcome a resistance and moves at a joint-shortens |
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Definition
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Term
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Definition
| when a muscle lowers a resistance (lenghthing) |
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Term
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Definition
| with oxygen, Fuel protein,carbs and fat. Intensity low-moderate, duration 20-60 |
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Term
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Definition
| anaerobic with out oxygen, glucose is fuel high intensity and short duration |
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Term
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Definition
| anerobic-without oxygen, fuel glucose, duration unto 20 seconds high intensity |
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Term
| 3 methods to measure intensity |
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Definition
RPE-chart based on how you feel
VO2 a complex test done in clinical setting
heart rate |
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Term
| which method of intensity is the most accurate |
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Definition
| VO2-shows transport and utilize oxygen |
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Term
| Heart rate has a _____________________, relationship with oxygen consumption as VO2 ______________heart rate___________ |
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Definition
| linear, rises so does heart rate |
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Term
| RPE-rate of perceived extortion |
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Definition
| is a subjective measure of assessing intensity |
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Term
| AFFA recommends that you monitor intensity approx every_____to _______minutes during aerobic activity .Affa also recommends various methods for assessing intensity |
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Definition
| 10-15 minutes, pulse check, talk test or heart rate monitor |
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Term
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Definition
| estimated HR- resting HR x desired intensity + resting HR |
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Term
| 4 danger signs of exercise |
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Definition
nausea/vomiting
dizziness, light headed and unusual fatigue
tightness or pain in chest
loss of muscle control
severe breathlessness
allergic reaction
blurred vision
acute illness
cyanosis(blueish color of skin)
mental confusion
acute musculoskeltal injury |
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Term
|
Definition
| METABOLIC EQUIVELENT, VO2 is measured by this |
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Term
|
Definition
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Term
|
Definition
boxing vs running on treadmill findings are:
1 hour of kickboxing is equivalent to 5/588 miles on treadmill in 1 hour |
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Term
| calories in kickboxing vs step aerobics |
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Definition
| 9-10 calories kickboxing, 8.1 calories per minute stepping |
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Term
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Definition
| variability of oxygen cost abound boxing subjects was due to hip and punching force |
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Term
| Kravitz study 1999- calorie burn based on body part |
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Definition
upper body: 6.45 calories per minute,
lower body: 7.51
combo upper/lower body: 8.3
conditioning: 7.25 |
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Term
| ahuja 1995 which energy system used in competitive boxer |
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Definition
| anaerobic because worked at 90% |
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Term
| O'Driscoll study-energy cost of hitting a bag found no significant difference between spontaneous and ___________ boxing |
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Definition
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Term
|
Definition
| no resohnse difference in hr RPE ve |
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Term
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Definition
| the most common spot for injury is back followed by the knee |
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Term
| injuries in kickboxing are the same as other aerobic classes which is------------- in 1,000 |
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Definition
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Term
| two phases of punches are |
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Definition
| punching and contraction phases |
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Term
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Definition
| Chamber, strike, re-chamber and return |
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Term
| type of contraction durning punch phase is |
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Definition
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Term
| type of contraction during retraction phase of a punch |
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Definition
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Term
| hyperextion of the arm can be avoided by______________ |
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Definition
| retracting the arm sooner |
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Term
| Core stabilization refers to ___________contraction of the _______and ____________to stablize the ____________of the body |
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Definition
| abdominals and back to stabilize |
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Term
| termination of a ballistic movement occurs in one of the following ways |
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Definition
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Term
| warm up should include a balanced combination of ________ and _______________along with some ________________stretches |
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Definition
| movement rehearsal, limbering and option light preparatory stretches |
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Term
| what type of movement would be inappropriate in a kickboxing warm up? |
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Definition
| jogging on toes, kicking heals to butt jumping on one leg more than 8 times in a row |
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Term
| list muscles that should be properly warmed up prior to class |
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Definition
| quads, hamstrings, biceps. triceps, deltoids, back hip flexors abs, pecs and lats |
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Term
| list and describe four class formats for kickboxing |
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Definition
1. combo/choreographed: sequenced movements, in pattern style, built around the phrase of movement repeated and recycled
2. drill style-many reps of the same movement-drill style
3. free style-can be instructor choice; circuits, partner and group drills ect..
4. step kick box-uses the step and choreography with kicks and punches |
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Term
| Music should be slow enough to allow proper___________________ of skills through a full range of ______. AFFA recommends music speed _______to________ |
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Definition
| Alignment, execution of skills, 125bpm-135bmp |
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Term
Cross training-define
how can kick boxing be used for cross training |
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Definition
the use of several types of actives to develop fitness componets-
diversity, well balanced cardio, endurance training-kick boxing incorporated upper and lower body |
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Term
| interval training is characterized by periods of _________, followed by __________, benefits include: more ______, greater number of ________burned may maximize improvements in ___________and improve __________tolerance |
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Definition
| intense work, recovery period, total exercise, calories burned, VO2 max , lactic acid |
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|
Term
end of class should include stretches that last_______,
seconds to help increase ROM, relax participants, and help with the removal of _______________ |
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Definition
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Term
| describe one drill that will enhance balance |
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Definition
| stork drill-stand on one leg and move one arm at a time |
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Term
| describe on drill to enhance agility and coordination |
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Definition
| BOB and Weave: partner A stands in a stationary wide position, and alternates jabs at shoulder height. Partner B bobs and weaves underneath the punches.. |
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Term
| explain the benefit of facing the mirror with your back to class |
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Definition
1. you can monitor form and alignment for safety
2. it is easier for new participants to mirror instructor |
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Term
| when is mirror image (facing class) recommended |
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Definition
| when there are no mirrors in the studio |
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Term
|
Definition
1. Saftey and alignment- cues for proper form and body position* most important
2. anticipatory-cueing prior to movement
3. verbal cues-spoken cues that consit of movement names, verbal preview, description of movement, countdown and movement
4. visual cues: hand signal, pointing directions, visual preview of movements to come-right left front and back |
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Term
| name four punch and kick combo |
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Definition
1. flurry-(4 count), with L steep kick. staggered stance, step left kick right return to start position
2. right left jab(4) 2 knee lifts, front kick return to center
3. L jab, R cross, L jam R upper, step roundhouse Left leg repeat
4. L front kick, return, L back kick return, R jab with step, return R jab -cueing front kick back kick Jab Right Jab right |
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Term
|
Definition
stablize torso
rotate waist
retract arm |
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Term
|
Definition
keep arm bent,
turn shoulder into punch
turn hip
elevate heel |
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Term
|
Definition
keep arm bent
turn body into punch
tilt pelvis |
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Term
| alignment cue for front kick |
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Definition
keep torso straight
bend knee
push through heel
retract leg |
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Term
| Alignment cue for Round house |
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Definition
retract leg
abdominals tight
keep kick with in on ROM |
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Term
| alignment cue for back kick |
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Definition
heel parallel with floor
contracted abdominals
bend at hip |
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Term
| Seniors should get _____________and______________prior to participation in Kick boxing |
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Definition
| medical clearance and fitness assessment |
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Term
| what are concerns with seniors and kickboxing |
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Definition
| balance, loss of flexibility , and falling |
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Term
| modification of kicking boxing movements is appropriate for seniors in order to reduce exercise____________to a moderate level |
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Definition
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Term
| specific concerns prenatal exercises are |
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Definition
Joint laxtivity
balance
proper poster and alignment
proper hydration |
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|
Term
| before adolescents participate in any type of group exercise parental _______________and a ____________ ____should be filled out |
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Definition
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|
Term
| youth classes should be well_____________to ensure saftey |
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Definition
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|
Term
| what population should be excluded from kickboxing if any |
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Definition
pregnant if they have not been in a kickboxing class regularly for 8-12 weeks prior to pregnancy
frail elderly |
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Term
| in injury prevention what does RICE stand for |
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Definition
| Rest, Ice, compression and elevation |
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Term
| Refer participant to Doctor if |
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Definition
all acute injuries
all joint pain that persist especially after REST |
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Term
punch phase for Jab
joint action and muscles |
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Definition
joint action shoulder flexion, muscle deltoid
scapula abduction-pectorals
elbow extension-tricep
spinal rotation-obliques |
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Term
rectraction phase of jab,
joint action and muscles |
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Definition
shoulder extetion-lats
scapula adduction-traps and rhombus
elbow flexion-biceps
spinal rotation-obliques |
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Term
punch phase of the cross
joint action and mucles |
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Definition
shoulder flexion-deltoids
elbow extension-tricept
spinal rotation-obliques |
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|
Term
retraction phase of the cross
joint action and mucles |
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Definition
shoulder extension-lats and rear delt
elbow flexion-biceps
spinal rotation-obliques |
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Term
punch phase of hook
joint action and mucles |
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Definition
shoulder abduction-deltoids
horizontal adduction-pecs and delts
spinal rotaion-obliques |
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Term
retraction phase of hook
joint action and mucles |
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Definition
shoulder extention-lats and delts
spinal rotation-obliques |
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Term
punch phase of upper cut
joint action and mucles |
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Definition
wind up- shoulder hyperextention
shoulder flexion-deltoids
spinal rotation-obliques |
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Term
retraction phase of upper cut
joint action and mucles |
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Definition
shoulder extension-delts and lats
spinal rotation-obliques |
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Term
| front kick chamber-phase one |
|
Definition
hip flexion-concentric- iliopsoa/rectus femorus
knee flexion(concentric)-hamstring
ankle dorsi flex(concentric)-dorsi flex |
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Term
| front kick strike phase 2 |
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Definition
| knee extension-concentric quads |
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Term
| rechamber phase 3 front kick |
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Definition
| knee flexion(concentric), hamstrings |
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Term
|
Definition
hip extension(eccentric)ilippsoas and rectus femoris)
knee exention(eccentric)hamstring |
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Term
|
Definition
chamber-
hip aabduction-concentric, glutes and tensor
hip flexion(concentricilipsoas)
knee flexion-concentric hamstrings
angle dorsi flextiibialis anterior |
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Term
| strike phase two side kick |
|
Definition
knee extension-concentric- quads
hip extension-glutes and hamstrings concentric |
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Term
| rechamber side kick-phase 3 |
|
Definition
knee flexion-eccentric hamstring group
hip flexion-iliposas |
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Term
|
Definition
hip adduction-eccentric-glutes
hip extension eccentric ilippsoas
knee extension-eccentric-hamstring |
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Term
|
Definition
hip flexion-concentric iliosposa
knee flexion-concentric hamstring
hip abduction concentric -gluets
ankle dorsi flex tibialis anterior |
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Term
|
Definition
hip extension-concentric glutes and hamstrings
knee extension-quads |
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|
Term
| re chamber phase 3 back kick |
|
Definition
knee flexion-hamstring group
hip flexion iliopoas |
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Term
|
Definition
hip extentin-eccentric iliopoas
knee extension-hamstring |
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Term
|
Definition
hip abduction-concentric gluetes
hip flexion iliosposa
knee flexion-hamstring
ankle plantar flexion concentric gastonemius and soleus |
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|
Term
| strike round house phase 2 |
|
Definition
|
|
Term
| re chamber phase 3 round house |
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Definition
| knee flexion-hamstring group |
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|
Term
| return phase 4 of round house |
|
Definition
hip adducton-eccentic-glutes
hip extentioniliosposa
knee extension-hamstrings |
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