ACSM Quizzes – Flashcards
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What muscle extends the foreearm?
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Triceps brachii
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What is the function of the tricuspid valve?
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Prevents back flow of blood to the right atrium.
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What is the fundamental unit of muscle contraction?
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Sacromere
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What occurs to a muscle during the eccentric movement phase of an exercise?
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Lengthens while contracting.
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what occurs when walking or running up an incline? flexibility in what?
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Greater flexibility of the soleus
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Which chamber of the heart is responsible for pumping oxygenated blood to the body?
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Left Ventricle
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The right ventricle pumps out non-oxygentated blood goes to the lungs through the pulmonary artery.and goes back into the left ventricle and comes out as oxygenated blood to the body. Arteries away from the heart. veins goes toward she heart. ascending aorta goes up to the head and descending aorta goes down the body. Tricuspid valve - right, bi-cupsid valve is on the left and the heart pumps right to left.
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...
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What is the term used to describe the body ability to utilize oxygen during exercise
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oxygen consumption
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ATP via "anaerobic" glycolysis is associated with the significant formation of what by-product
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Lactic Acid
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Downhill walking/ jogging/ running is characterized by eccentric activation of which of the following muscle group?
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Quadriceps femoris
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What is the correct path of blood flow through the chambers of the heart?
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Right atrium, right ventricle, left atrium, left ventricle.
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What muscle action will most likely induce delayed onset muscle soreness?
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Eccentric
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Which cardiovascular training approach, if repeated frequently, is most likely going to lead to overtraining?
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Two consecutive days, followed by one easy day.
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The changes in muscle size associated with long-term resistance training is most likely due to increases in ________.
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Muscle fiber cross-sectional diameter.
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What is the natural curve in the lumbar region of the spine?
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Lordotic curve
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What occurs to a muscle during the eccentric movement phase of an exercise?
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Lengthens while contracting
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What is the primary muscle group involved in trunk flexion while standing during the eccentric phase of the movement?
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Erector Spinae
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What feature is unique to skeletal muscle as compared to cardiac muscle?
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Requires nervous system stimulation
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What respiratory muscles can cause forceful expiration?
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Internal intercostals
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How does the heart rate increase in relation to work rate and oxygen uptake during dynamic exercise?
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Linearly
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What is the typical resting blood pressure response to longterm aerobic exercise in a hypertensive (high blood pressure) individual?
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Both systolic and diastolic pressures will decrease
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What is the correct order of the regions of the spinal column, from superior to inferior?
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Cervical, Thoracic, lumbar, sacral, and coccyx.
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From a seated position, with dumbbells to the sides, raising the dumbbells laterally to shoulder level with elbows slightly flexed, exercises primarily the _______.
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Middle deltoid
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What type of muscle fibers are recruited at a higher percentage of maximum force than Type I fibers?
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Type II muscle fibers
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As the intensity of dynamic exercise increases, which of the following sets of responses occurs?
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Heart Rate and systolic blood pressure increases, diastolic pressure remains unchanged.
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Cardiac output is a product of heart rate multiplied by _______.
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stroke volume
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Which of the following joints has the greatest range of motion, and involves the greatest number of movements? Knee joint Shoulder joint Hip joint Ankle joint
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Shoulder joint (ball and socket)
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What best describes the symptoms that occur at 24-48 hours after a single bout of intensive exercise?
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Delayed onset muscle soreness
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Mitral valve prolapse is a condition which primarily affects the..
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bicuspid valve
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A normal blood pressure (BP) response to aerobic exercise?
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Systolic BP increase proportionately to increases in workload and diastolic BP remains unchanged or decreases slightly.
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What is the result of chronic aerobic training?
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Decreased plasma triglycerides
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Occurs when a client improves aerobic capacity..
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The muscles will be able to extract more oxygen from the blood. The oxygen carrying capacity of the blood will increase. The amount of air lungs can take in will increase because of increases in the rate and depth of breathing.
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What is the major muscle used to flex the hip joint?
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Iliopsoas
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What is known as Trunk flexion test?
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Sit-and-reach test.
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What action is involved in the concentric phase of the biceps curl?
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Flexion at the elbow
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What muscle is an antagonist of the hamstring
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Iliopsoas
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A subject with elbows held at 90 degrees of flexion is handed a 150 lb (68.1kg) barbell. Even though he exerts maximal tension, the barbell causes the joint angle to increase to 170 degrees. Which one of the following describes the muscle action during the extension? Isotonic concentric Isotonic eccentric Isokinetic concentric Isokinetic eccentric
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Isotonic eccentric
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If you are palpating the thumb side of the forearm in the wrist area, what pulse are you checking?
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radial
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Which principle of training best describes a perviously active client, who has been ill and bed - ridden for a prolonged period of time?
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reversibility
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What change may occur between heart rate and blood pressure as a result of chronic exercise?
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resting heart rate and resting blood pressure are reduced.
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What is the order of stretching technique from lowest risk of injury to highest risk of injury?
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Slow static; proprioceptive neuromuscular facilitation; ballistic.
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A 50 year old client has a resting heart rate of 70 beats per minute. calculate the exercise heart rate for this client using 50% of heart reserve.
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120 beats per minute USE THE KARVONEN FORMULA 220-Age=Max HR Max HR - RHR(resting heart rate)= HRR (heart rate reserve) (HRR x Training %) + RHR = Target Heart Rate
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What is the intensity recommendation for the initial condition stage of a cardiovascular program?
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40 - 60% of heart rate reserve.
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Typical movements in the weight room such as a biceps curl using free wights and leg press actions using a machine are best described as _________ muscle actions.
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Isotonic.
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Which energy system has the highest capacity for ATP production?
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Oxidative phosphorylation
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Approximately how long is the initial conditioning phase of a cardiovascular training program?
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Four weeks
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Which of the following bones facilitate movement of the chest during both inspiration and expiration?
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Clavicle
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What indicates the reason why a female who is pregnant should avoid exercise in the supine position after the first trimester?
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risk of orthostatic hypertension due to obstructed venous return
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What is the formula to determine 60% of heart rate reserve?
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MHR - RHR x 60% + RHR
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What is the variability for any given age, when estimating a client age predicted max heart rate?
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10 to 12 beats per minute
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What is the American College of Sports Medicines recommendation regarding frequency to increase cardiorespiratory fitness?
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Three to five days per week
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As a response to a progressive resistance training program, which of the following demonstrates the predominant contribution to an increase in cross-sectional area of a muscle?
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hypertrophy and possibly hyperplasia
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When should a client exhale during performance of a bench press?
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During the concentric phase of the movement
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Which rotator cuff muscle abducts the arm?
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Supraspinatus
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Which of the following is characterized as a plane (uniaxial) joint?
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Sacroiliac
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Under which of the following circumstances would you expect to see the highest rise in blood lactate?
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During maximal exercise lasting between 60 and 180 seconds in the athlete
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What is an appropriate precaution and/or modification for excreting in higher ambient temperatures?
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Select proper loose fitting, lightweight clothing
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What plane divides the body into upper and lower sections?
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Transverse
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When performing neck flexion in the sagittal plane, which of the following exercises best mimics that movement?
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Somersault
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What health-related physical fitness component is primarily emphasized in a circuit training program that has 30 stations, 60 seconds per station, at 25% of one reputation maximum?
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Muscular Endurance
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The latissimus dorsi acts as the prime mover during the concentric phase of which of the following exercises?
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Lat pulldown
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As the percentage of 1 RM (repetition Maximum) resistance increases:
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The number of repetitions until fatigue decreases
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using the heart rate reserve method, what is the target heart rate for a 40 year old man with a resting heart rate of 70 beats/ min, exercising at an intensity of 65%?
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142 beats/min
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The ACSM recommended exercise prescription for developing and maintaining muscular strength and endurance for health and fitness includes a minimum of:
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1 set of 8-12 reps using 8-10 exercises that train the major muscle groups of the upper and lower body.
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What happens to the muscle during isometric tension development?
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No change in the length of the muscle
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What is a result of resistance training in adolescents?
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It promotes muscular strength
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What does it mean if a specific activity is contraindicated?
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Do not perform at all
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What method of training combines a routine of alternating cardiovascular exercises with resistance training exercises?
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Circuit training
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Why is a cool-down period important?
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Returns pooled blood back to central circulation
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A clients workout record shows changes in exercise volume and intensity over time. What train concept is being demonstrated?
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Periodization
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What three things are a principle of training
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Overload, Specificity, and Reversibility
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What resistance training method is being used when the client is performing a set of bicep curls immediately following by tricep pushdowns?
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supersets
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What is the predominant factor causing increases in strength during the initial weeks of training?
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Improvements in neuromuscular adaption
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Together, the Centers of Disease Control and Prevention and the American College of Sports Medicine recommend that every US adult should accumulate _________ minutes or more of moderate-intesisty physical activity on most, preferably all days of the week.
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30
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What exercise is the most important to include in an overall taring plan for an apparently healthy automobile mechanic who performs daily overhead movements?
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Shoulder press
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What position should women in their second or third trimester of pregnancy avoid when performing exercise?
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Supine
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What is a function of the hamstring muscles
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hip extensors
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What are the FITTE Factors?
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Frequency, Intensity, Time, Type, Enjoyment
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Which of the following exercise program variables describes a change in intensity?
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Increasing a treadmill incline by five degrees
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When performing a seated leg extension which muscle group is the primary antagonist during the concentric phase?
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Hamstrings
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What resistance training method is described by a light to heavy or heavy to light progression of sets?
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Pyramid
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What is the suggested order of an exercise session?
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Warm-up, endurance phase, cool-down, stretch
