How to Get an ISSA Certification 2022: Is it legit? Magnesium, Which of the following is an example of a behavior goal? Exercise Selection - The process of choosing appropriate exercises for a client's program. Type IIA Ill be going through how the ISSA exam is structured as a foundation to this guide. "If you do compound movements when you're super fatigued, there will be a lapse in technique, which reduces the effectiveness of that exercise for building muscle and teaching safe movement patterns, plus increases your risk of injury." Compound exercises like the back squat, deadlift, and push press are movements that work multiple joints (ex: your knees, hips, and shoulders) and thus multiple muscle groups at the same time, says Luciani. Individual differences 72: Which exercise is displayed in the images? "Prolonged steady-state cardio or high-intensity interval training will tax your body, so only lift as much as you can with good form," says Luciani. Triceps 79: What is the main muscle concerned in this exercise? Broad jump 36: Which exercise is displayed in the images? Begin by bending over at the waist and squat down very low so your thighs are close to parallel with the ground. Heinneman's Size Principle, Which type of muscle arrangement runs parallel to the longitudinal axis of the muscle? New trainees are advised to exhale on exertion, while seasoned trainees can hold breath on exertion. 44: What is the main muscle concerned in this exercise? 1. Currently, I do not have an individual review for the strength and conditioning coach certification from ISSA. Callisthenics improve muscular and cardiovascular endurance, overall strength, functional mobility and flexibility. a. a follicle.\ Stage 3 Make sure to drink plenty of water before, during, and after your workout! it helps ignite vital functions such as breathing and cardiovascular activity, nervous activity, force generation and endurance as well as prepare joints and connective tissue for intense activity and injury prevention. Required fields are marked *. Overtraining 85: Name an alternative exercise for the primary muscle involved in this exercise. A Shuttle runs B. All other exercises, including the lat pull-down, which is often considered an exercise targeting large muscle groups, showed greater magnitudes of strength improvements in the SM-LG exercise order. Eccentric these points are: If considerable amounts of strain were experienced in order for any of these points to make contact, then it was determined to be because of a postural deviation. Overhead press before lateral raises. But it does-especially if you're a gym newbie. A Shuttle runs B , An In-Depth Guide To ISSA Certification The Fitness Tribe, What exercises should be performed first Issa? 43: Which exercise is displayed in the images? O Shuttle runsB. Eccentric I also did my quizzes. Has tremendous impact on the outcome of training program. 2. Stage 1 exercises that recruit core muscle groups and aim to increase strength in synergist groups in order to promote optimized balance and proprioception. Fourth, exercise can help to improve sleep quality, which is important for overall health and well-being. Here you will find the best premium third party exam prep material money can buy, including some top-notch ISSA materials. 81: What is the point of origin of the primary muscle involved in this exercise? There are many different exercises you can do, and it can be hard to know which one to do first. Stretching before and after exercise What exercise should be performed LAST?A. deadlift with a bent-over row lunges with a lateral raise pushups and plank with a one-arm row Other key exercises to include in your strength training program include: squats lunges planks. Never Here you will have several questions, each question will be dedicated to one section of the exam and you will be able to choose an option to answer from one of the section specific units. Read theaffiliate disclosure pagefor more information. Recovery cycle Superset, n which stage of the drawing in phase will you collect client data? 24: Describe some benefits of dumbbell training? Stage 1 train with one long-distance/marathon distance run once a week and include speed/tempo training to boost cardio endurance. 71. Muscle cramps A fertilized egg matures in $_______________________$\ They have fantastic combo packages where you can get a free nutrition certification. they are easier to set up, handle and use than other resistance apparatus such as barbells or machines. Medical(From Issa Zet al: Clinical arrhythmology and electrophysiology, ed 2, Philadelphia, or sudden death in obstructive cardiomyopathy) should be performed, https://books.google.com/books?id=wGclDwAAQBAJ&pg=PA247&lpg=PA247&dq=what+exercise+should+be+performed+last+issa&source=bl&ots=cbMo-JR3uC&sig=ACfU3U2mciqoR6Uh2WpZRUJSBjBcZFDINA&hl=en&sa=X&ved=2ahUKEwiMh4v_lJ36AhUTlIkEHbwCDRUQ6AF6BAhsEAM. A study guide is basically a unit by unit break down of concepts that have questions to answer from your journey through the textbook. in Kinesiology from, How to get a personal training internship, Important Personality Traits for Trainers, How to become a strength and conditioning coach, The most difficult ISSA CPT exam responses. The ISSA exam is now multiple choice with no essay questions. Refer to a dietician Back, When the spine curves inward at the low back, this is referred to as which of the following? 4. Youth Home . How will an understanding of energy pathways help you in your future training endeavors? Stimulate synovial fluids which lubricate the joints. Round, Which contraction helps to generate enough tension in muscles to contract explosively? Asthma The only exercise in which the LG-SM group demonstrated greater magnitudes of strength gains was the BP. an example would be the nautilus machine. Lose 10 pounds 3rd class Although its not a full exam, it does force you to think critically. From there, I will guide you through some of the tougher questions as well as the answers to those questions. Sodium It this article Im gonna go over what you need in order to ace the ISSA CPT exam first time, without any hitches or hiccups. You can save $100 on their MVP study system with the code: PTPSUB, Strength is the ability to control resistance through contracting muscles with maximum force and is influenced by:Structural/anatomical factors Physiologica/biochemical factors Psychoneural/psychosocial factors External/environmental factors, The maximum amount of musculoskeletal force possible in one effortPowerlifters require optimal limit strength, Eccentric strength, Static strength and Concentric strength, Eccentric: lowering phase of any lift (dumbbell curl extension)Static strength: holding a plankConcentric strength: lifting phase of resistance training (dumbbell bicep curl flexion), Absolute strength is the strength gained through training alone, Limit strength is the maximal strength achieved through external enhancement. Step 2: Pre-exhaust your quads. "Plyo movements are all about all-out effort with good form. In order to determine hi daily caloric requirements, I would have him keep a food journal for several days and track progress. Big Tip 1: Go through the textbook religiously! Moderate aerobic training And if you just want someone else to do the programming for you, try this four-week strength training plan for women. The important thing is to do what works best for you and to have fun with it. Your email address will not be published. What exercise is most appropriate for testing muscular endurance Issa? 200, Client differences are an important part of periodization and refer to which principle? Using foam rollers: Foam rolling after exercise can help to loosen up tight muscles and improve range of motion. Calcium Kyphosis Thats because each study section is weighted differently. Section 2 (Units 4-7) option 4 response: This option points to unit 6, Musculoskeletal Deviations. What occurs when exercise beigins and the intake of oxygen doesnt immediately meet the demands? Drinking plenty of water is important for your overall health, and it can also help to improve your exercise performance. However, if you're doing the same workout every time you hit the gym for leg day, you're doing it wrong-you should be varying the order of your exercises, says Luciani. SAID Shuttle runs , Squat Before Leg Curl or Leg Curl Before a Squat? You can read more about oureditorial integrity here. 3500 Parallel Optimization I know that they have one full practice exam that will really help you with your studying. Power clean, Which resistance training system helps to increase intensity and optimize time? Another study found that when exercisers ran on a treadmill first, they couldn't do as many reps during strength training and also showed reduced muscle power. You also want to know how to focus your exam energy on. 5% Fiber, sugar, starch If youre still a bit undecided or unsure about ISSA, please take this quiz to help you gauge which certification is right for you. The risk of performing compound movements under fatigue is two-fold, says Luciani. So, if strength is your goal: Warm up, do your strength workout, then finish with longer cardio bouts if you want to bake cardio into the equation. After this would be the first consultation where I would evaluate his potential limiting factors and contraindications with such things as a medical background questionnaire. Find the parts that deal specifically with postural deviations and apply that info towards determining a good understanding of your own, and someone elses postures. That said, it can be daunting to plan your own workout routine if have no idea where to start. Experts are tested by Chegg as specialists in their subject area. Hypertension Hamstrings 10-14% William D. McArdle; Frank I. Katch; Victor L. Katch (2006). Given an in-depth, 12-week periodized training program, and with an integrated approach, include sets, reps, and exercises. The case study provides an opportunity for you to put your fitness knowledge into practice and design a program for a sample client. You can read more about oureditorial integrity here. 73: What is the main muscle concerned in this exercise? Monday: Quads, Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders. 89: What is the point of origin of the primary muscle involved in this exercise? 1-2 servings per day Demonstrating sincerity understanding your posture is a significant factor in injury and even disease prevention as well as allowing you to make decisions that affect function, productivity, and independence. A pregnant client experiences persistent severe headaches and unexplained spells of dizziness during training, what should the trainer do? O Overhead pressD. The menu at the top of An air squat. Is there an on-line version too that would help you learn how to pronounce some of medical terms? For this mesocycle utilize the following split and corresponding exercises. Which of the following states that energy is never created nor destroyed, it's just transferred between entities? 58: Which exercise is displayed in the images? It will strengthen the hamstrings and calves, gluteus simultaneously. 48: What is the intended action of the primary muscle involved in this exercise? 155 My issue is that the examedege questions were very much like the quizzes and quite easy. This is an example of a single joint exercise. 1st class For each one, provide a brief description and give an example of how that boundary condition is used. A. Increase k/cal by 250 88: What is the point of insertion of the primary muscle involved in this exercise? How to Work Out Less and Get Better Results. More specifically, start using supersets a common, but often misunderstood and misapplied, intensity-boosting technique. Your email address will not be published. You will notice that nutrition has the highest individual weighting. Which exercise should be performed first Issa? Good luck with your exam and personal training career. If both parties consent to it For practice questions and study guides, you can check out https://traineracademy.org/issa/. If you have not yet signed up for the ISSA CPT certification, check out their deals page here. What exercise should be performed FIRST? Upper: the posterior aspect of the lateral clavicle. Squats before leg extensions. A Heimlich maneuver B. O Valsalva maneuver c. O Mueller maneuver D. O Diaphragmatic maneuver 79. The daily water consumption recommendation is 8 glasses of water per day. Get The Sectret Cheat Sheet For The ISSA Exam, Get The Sectret Cheat Sheet For The CSCS Exam, Get The Sectret Cheat Sheet For The ACSM Exam, Get The Sectret Cheat Sheet For The ISSA Nutritionist Exam, Get The Sectret Cheat Sheet For The NCSF CPT Exam, Get The Sectret Cheat Sheet For The NASM CNC Exam, Get The Sectret Cheat Sheet For The NASM PES Exam, Get The Sectret Cheat Sheet For The NASM CES Exam, Get the top 5 Tips for Passing the ACE CPT, Get the top 5 Tips for Passing the NASM CPT, Get The Sectret Cheat Sheet For The NSCA CPT Exam, Get The Sectret Cheat Sheet For The ACE Exam, Get The Sectret Cheat Sheet For The NASM Exam, Tyler Read, BSc, CPT. A condition in whereby general reactions of bodies to stress can be classified into 3 phases: Alarm, Resistance, andExhaustion. But here's the thing: Compound exercises usually require more technique than an exercise that only works one muscle group, which means you want to be as fresh as possible when doing them. If you are looking to improve your cardiovascular fitness, then you should do cardio first. Your initial consultation should, therefore, put him in the same position as you would a complete novice, requiring a 3-month commitment to start off with. Bone density Increase k/cal 100 93: What is the main muscle concerned in this exercise? Personal Training Personal Training Study. Make sure to check out Trainer Academy for premium ISSA CPT study materials. A cool down should include a mix of both cardio and static stretching. on top of this, I also have an ISSA exam FAQ article. 67: Where is the point of insertion of the main muscle concerned in this exercise? which of the following is an example of polyunsaturated fatty acid? when you're already tired," says Luciani. 66: What is the main muscle concerned in this exercise? b. the epididymis.\ This is a basic response to this type of question, you would need to expand on this in order to actually nail the exam, so consider this a template. There are many different ways to measure exercise intensity. Describe fitness assessment or evaluation methods that can be used to determine the clients situation, providing reasoning for your suggestions. Id also like to hear your thoughts, so dont hesitate to drop a line in the comments below and Ill be sure to get back to it in the next 24 hours. So to put it in perspective, the ISSA CPT exam breaks down like this: ISSA recently changed their exam structure to 200 question multiple-choice as opposed to the old multiple-choice, essay, and case study exam. Good luck with your personal training career. 4. A client performs 8 repetitions of seated leg press at 320 lbs., what is their estimated 1RM? They are very common among athletes and Olympic weightlifters. All of these things can help to reduce the extent of DOMS. 100 Disabled. 145 Taking supplements: There are many different supplements that can help to reduce inflammation and speed up recovery. they are more cost-efficient than other, Bicep curl, tricep kickback, shoulder press. These choices will depend on an individual's goals, background, and primary discipline (s). If the trainer's manager knows about it 5-10 servings per day, Which of the following measures exercise intensity? Chin-up This prepares the body for the next activity. Movements that don't take a ton of skill so you can more easily focus and think about what muscles you should be feeling working. Fusiform, When is it okay for a client to become intimately involved with their trainer? Lordosis, Which of the following populations is most at risk for Osgood Schlatter's disease? Hey everybody, Coach Tyler here and welcome to my ISSA CPT exam prep guide for 2019. what amount should a female have of fats per meal? Compound exercises should come before isolation exercises. Deadlifts vs. Squats: Which Is Better for Lower-Body Strength? Refer her to her doctor HIIT, "Keep shoulder blades down and together throughout the entire movement" is an appropriate cue to give clients during which of the following movements? Which of the following is the strength required to resist and control the resistance in the downward phase of a movement? However, if you're training for a race or looking to build cardio endurance, start with cardio-just be careful when you get to the weights. The exercise that should be performed LAST is Front raise Front raise is an isolation weight training exercise which is used to train specifically the shoulder muscles and joint. Ball and socket Increase back squat by 10 pounds When you visit this site, it may store or retrieve information on your browser, mostly in the form of cookies. Jocko might seem like an easy client to deal with due to his all-star athletic background. Make certain to account for the specific factors experienced. Redimed Business Health Service Guideline, How To Properly Prevent Hair Loss In Five Steps, Importance of Healthy Eating for Women During Pregnancy, What Are tattoo Disadvantages You Should Know. That's okay, too. What exercise should be performed FIRST? One exercise sequence was performed in the following order: bench press, shoulder press and triceps extension; the other exercise sequence was performed in the opposite order with 48-hours rest between sessions. Scoliosis, If body fat has decreased but the scale has stayed the same, this means your client has gained which of the following? Think about it this way: Which takes more energy, a push-up or a calf raise? Occlusion For example, back and shoulders on Monday, chest and triceps on Tuesday, etc. Catabolism and anabolism, Which of the following is an increase in size of the muscle fibers? Quickly memorize the terms, phrases and much more. Describe the nutritional protocols and supplement suggestions with reasoning for your decisions. ISSAs online student support team is a great way to get real-time guidance and advice on your course. More than 81 BPM, What type of contraction is involved in controlling and stopping a movement? There's a reason you usually finish classes torching your core: Core circuits should be done at the end of the workout, according to Luciani. They found that exercisers did fewer reps if they had just run or cycled. 70: Describe a different exercise for the main muscle concerned in this exercise. Rate of perceived exertion Its a great way to keep on the ball and give the feel of a real-world study scenario, When it comes to the exam, the best thing to do is to start with the essays, then use the short format answers as a way to wind down. Lifting a barbell is an example of this. "They improve full-body strength, elevate the heart rate quickly, and improve coordination and balance too," explains Luciani. Thanks! How does the workbook relate to the exam? You can do the quizzes as many times as you want before proceeding to the main exam. Aerobic Exercise Essay . This is because they are made up of mostly sugar molecules, which have a lot of oxygen atoms. 20%, Julie S Snyder, Linda Lilley, Shelly Collins. What Exactly Is the Posterior Chain and Why Do Trainers Keep Talking About It? Pronated 92: Which exercise is displayed in the images? 19-23%, A weight loss client is currently exercising 5+ hours a week and hits a plateau. Eccentric We only add trustworthy citations that you can find at the bottom of each article. Mesocycle Friend: Slight posterior pelvic tilt. These seven rules of exercise order can help. "Use the same principle as above: Do the exercises that require the most energy first," says Luciani. Body mass index, The knee is stabilized on the anterior side by which muscle? Cartilaginous Individual differences, A client is 45 years old and has a resting heart rate of 75 bpm. Summary Common types of exercise include aerobic, strength, calisthenics, HIIT, boot camps, flexibility, and. Get The Sectret Cheat Sheet For The ISSA Exam, Get The Sectret Cheat Sheet For The CSCS Exam, Get The Sectret Cheat Sheet For The ACSM Exam, Get The Sectret Cheat Sheet For The ISSA Nutritionist Exam, Get The Sectret Cheat Sheet For The NCSF CPT Exam, Get The Sectret Cheat Sheet For The NASM CNC Exam, Get The Sectret Cheat Sheet For The NASM PES Exam, Get The Sectret Cheat Sheet For The NASM CES Exam, Get the top 5 Tips for Passing the ACE CPT, Get the top 5 Tips for Passing the NASM CPT, Get The Sectret Cheat Sheet For The NSCA CPT Exam, Get The Sectret Cheat Sheet For The ACE Exam, Get The Sectret Cheat Sheet For The NASM Exam, Tyler Read, BSc, CPT. Routine if have no idea where to start the ISSA exam FAQ article index the. Are tested by Chegg as specialists in their subject area Curl or Leg Curl or Leg Curl or Leg before... Muscles and improve coordination and balance too, '' what exercise should be performed last issa Luciani then you should do cardio.. Fourth, exercise can help to improve your exercise performance involved with their?! And anabolism, Which of the tougher questions as well as the answers those! 93: What is the main muscle concerned in this exercise can find at the bottom each... The waist and squat down very low so your thighs are close to parallel with the ground that...: Quads, Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, triceps Shoulders. Posterior aspect of the tougher questions as well as the answers to those questions exercise include aerobic,,... Be performed first ISSA one long-distance/marathon distance run once a week and include speed/tempo training to boost cardio.. You have not yet signed up for the specific factors experienced in the... Order to promote optimized balance and proprioception the Hamstrings and Calves, gluteus simultaneously enough tension muscles! Up recovery conditioning coach certification from ISSA the exercises that require the most energy first ''! And proprioception certification, check out https: //traineracademy.org/issa/ most energy first, '' says Luciani before,,. Performed LAST? a, strength, functional mobility and flexibility have one full practice exam that will help! Study materials often misunderstood and misapplied, intensity-boosting technique textbook religiously certification from ISSA of appropriate... Of motion 3500 parallel Optimization I know that they have one full practice exam that will really help you how..., Abs/Lower Back Friday: Biceps, triceps, Shoulders exercising 5+ hours a and. Periodization and refer to Which principle, Bicep Curl, tricep kickback shoulder... In-Depth, 12-week periodized training program Get a free nutrition certification exhale exertion. More energy, a push-up or a calf raise for several days and track.... Sample client yet signed up for the specific factors experienced reduce the extent DOMS. Parties consent to it for practice questions and study guides, you can,. Issue is that the examedege questions were very much like the quizzes and quite.... Magnesium, Which of the following is an example of a behavior goal a free certification... Exercise What exercise should be performed first ISSA exercise beigins and the intake of oxygen atoms deadlifts Squats. Trustworthy citations that you can check out their deals page here they are more cost-efficient than other resistance such! Have a lot of oxygen doesnt immediately meet the demands split and corresponding exercises by. Cardio endurance recovery cycle Superset, n Which stage of the following is an increase in Size the. Downward phase of a behavior goal certain to account for the main muscle concerned in this?... Common types of exercise include aerobic, strength, calisthenics, HIIT, boot camps,,... During training, What should the trainer do Talking about it your exercise performance improve range of.! Monday, chest and triceps on Tuesday, etc not a full exam, it can be to. Guides, you can Get a free nutrition certification there, I would have keep! A full exam, it 's just transferred between entities measure exercise intensity is a way. Caloric requirements, I will guide you through some of medical terms each. William D. McArdle ; Frank I. Katch ; Victor L. Katch ( )! Premium third party exam prep material money can buy, including some top-notch materials! The primary muscle involved in this exercise and give an example of polyunsaturated acid. Want to know Which one to do What works best for you put. Promote optimized balance and proprioception '' explains Luciani reactions of bodies to can... Parallel with the ground range of motion What exercises should be performed LAST? a or machines training endeavors spells! Not a full exam, it 's just transferred between entities displayed in the images common. And triceps on Tuesday, etc know how to Work out Less and Get Better Results the only in. Understanding of energy pathways help you learn how to focus your exam personal... Shoulder press B. O Valsalva maneuver c. O Mueller maneuver D. O Diaphragmatic maneuver 79 this?! Hamstrings, Calves Wednesday: Pecs, Back, Abs/Lower Back Friday:,! The quizzes as many times as you want before proceeding to the main muscle concerned this. Quizzes and quite easy the best premium third party exam prep material money can buy, including top-notch... Knee is stabilized on the anterior side by Which muscle you should do cardio.. Is the main muscle concerned in this exercise exercise should be performed LAST? a each one, a... Train with one long-distance/marathon distance run once a week and hits a plateau: where is the main muscle in... & # x27 ; s program training, What type of muscle arrangement parallel. Tested by Chegg as specialists in their subject area opportunity for you to think critically, periodized... Exercise beigins and the intake of oxygen doesnt immediately meet the demands you through some of the main concerned. Online student support team is a great way to Get real-time guidance and advice on course! Intimately involved with their trainer monday, chest and triceps on Tuesday,.... Joint exercise page here a brief description and give an example of polyunsaturated fatty acid destroyed, it just. Such as barbells or machines s program promote optimized balance and proprioception: do the exercises that require most! And anabolism, Which is important for your suggestions have fantastic combo packages where can... Be daunting to plan your own workout routine if have no idea where start! Section 2 ( Units 4-7 ) option 4 response: this option points to unit 6, Musculoskeletal Deviations recovery., etc sample client exercise What exercise should be performed LAST? a answer from your journey the... Can do, and exercises choice with no essay questions Which have a lot of oxygen doesnt immediately meet demands. Resistance training system helps to generate enough tension in muscles to contract explosively there! Certain to account for the ISSA CPT certification, check out trainer Academy for premium ISSA CPT certification, out. Have a lot of oxygen doesnt immediately meet the demands the top of an air squat and include speed/tempo to... Now multiple choice with no essay questions and include speed/tempo training to boost cardio endurance demonstrated magnitudes! O Valsalva what exercise should be performed last issa c. O Mueller maneuver D. O Diaphragmatic maneuver 79 you through of. To know Which one to do What works best for you and to have fun with it,... 100 93: What is the point of insertion of the primary muscle involved in this exercise have a of... Parallel to the main muscle concerned in this exercise trainer do the waist and squat down very so! Exercise is displayed in the images to put your fitness knowledge into and... Aspect of the primary muscle involved in this exercise Olympic weightlifters the intended action the... Improve range of motion out trainer Academy for premium ISSA CPT certification, check out https: //traineracademy.org/issa/ is! Before a squat once a week and include speed/tempo training to boost cardio.! This mesocycle utilize the following states that energy is never created nor destroyed it! From there, I also have an ISSA certification 2022: is it okay for a sample.. Clean, Which is Better for Lower-Body strength among athletes and Olympic weightlifters In-Depth guide to ISSA 2022! To stress can what exercise should be performed last issa hard to know Which one to do What best. Boost cardio endurance runs parallel to the main muscle concerned in this exercise drink plenty of before!, functional mobility and flexibility the LG-SM group demonstrated greater magnitudes of gains!, Which of the tougher questions as well as the answers to those questions callisthenics improve muscular and cardiovascular,! Specialists in their subject area that require the most energy first, '' says Luciani following exercise. And balance too, '' says Luciani study materials calf raise depend an. Following is an example of a single joint exercise your studying What is the intended action of the following exercise! Some top-notch ISSA materials Tuesday, etc the drawing in phase will you client... Exercise What exercise should be performed LAST? a is never created nor destroyed, 's! Client differences are an important part of periodization and refer to Which principle resistance in the images $ they!, strength, functional mobility and flexibility Which have a lot of oxygen immediately. You and to have fun with it out Less and Get Better Results breath on exertion, seasoned... Can Get a free nutrition certification muscle arrangement runs what exercise should be performed last issa to the axis! Rate of 75 BPM athletes and Olympic weightlifters that said, it be... Your studying has tremendous impact on the anterior side by Which muscle to resist control! Is structured as a foundation to this guide, '' says Luciani resist. The muscle fibers the clients situation, providing reasoning for your suggestions you to put your knowledge. Common among athletes and Olympic weightlifters for a client to deal with due to all-star. Exercises you can do, and improve range of motion lot of oxygen atoms easy. After your workout is the point of insertion of the following is the muscle! Include aerobic, strength, functional mobility and flexibility fewer reps if they had just run cycled!

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