On belay, first command given by climber after the safety check, ACT Tuber and Caribiner, two devices the belayer uses, feet and legs, 90% of climbing done with what?, dynamic, rope has elasticity, figure 8 follow through, climbing knot used in climbing, bite, 180 degree turn in the rope which does not cross itself, smearing, using your feet to press into the wall at the absence of a hold, 3 points of contact, recommended that you have during this many points of contact with the climbing surface, 3000-5000 pounds, breaking strength of a new climbing rope, anchor, person who holds the belayer's harness to keep them grounded during a climb , Qualities of Teamwork, communication, clear responsibilities, tolerance, growth, communication, clear and concise, verbal and nonverbal, clear responsibilities, each member has individual value, tolerance, learning how to work with different personality types, growth, allows everyone to grow and succeed in the process, Qualities of Leadership, supportive and sharing decisions, supportive, being someone others can rely on, sharing decisions, it's not always about you, Qualities of Trust, being honest, showing respect, listening with an open mind, being honest, being true with your word and with your actions, showing respect, welcoming everyone, listening with an open mind, giving the opportunity for others to be heard, 3 principles of training, specificity, progression, overload, Cardiovascular endurance, ability of heart, lungs, and blood vessels to supply oxygen to your working muscles, intensity, heart rate monitor is used to measure which principle of training, target heart rate zone, 60-80% of your heart rate max or 140-180 beats per minute, example of aerobic cardiovascular activity, 30 minute jog, example of a anerobic cardiovascular activity, power lifting, RPE Rate of Perceived Exertion, numerical scale that allows you to rate the difficulty of your workout, progression, increasing the frequency, intensity, or time of your exercise .

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