All

Question 1

It is defined as the relative position of the body and/or the arrangement of its body part at any moment.

Answer 1

Posture

Question 2

It is a bodily condition commonly seen in the neck and lower back area.

It is characterized by specific terms of paired weakness and tightness of diagonally opposite muscle group.

Answer 2

Cross Syndrome

Question 3

Two types of Cross Syndrome

Answer 3

Upper Cross Syndrome
Lower Cross Syndrome

Question 4

Curves facing forward are found In older adult, ___ is often due to weakness in the spinal bones that causes them to crack.in the thoracic area and sacral area.

Answer 4

Kyphotic curve or kyphosis

Question 5

In older adult, ___ is often due to weakness in the spinal bones that causes them to crack.

Answer 5

kyphosis

Question 6

List kyphosis exercises to avoid

Answer 6

Crunches or sit ups

Pilates 100’s

Lot pull downs behind the head

Toe touches

Toe touches with a twist

Spine roll-downs or roll ups

Question 7

Exercises to Do in Kyphosis

Answer 7

• Arm Raises

• Shoulder Blade Squeeze

• Resistance Band Stretch

• Push-Ups Knee Rolls

• Pelvic Tilting

• Knee to Chest

Question 8

It is characterized by excessive curvature of the cervical (eg. forward head) and lumbar regions

Answer 8

Lordotic Curve

Question 9

Most cases of ____ are idiopathic the medical definition for having no cause. They develop on their own.

Answer 9

lordosis

Question 10

Exercises to Do in Lordotic/Lordosis

Answer 10

•Plank

•Side Plank

•Pelvic Tilt

•Superman

•Quadruped Arm Opposite Leg Raises

•Deadbug

•Hip Bridge

Question 11

It is characterized by a lateral curvature deviation of the spine

Answer 11

Scoliosis

Question 12

Symptoms of ___ may include: uneven shoulder, uneven waist, one hip higher than the other, one side of the rib cage justting forward.

Answer 12

scoliosis

Question 13

Who have much higher risk of the curve worsening and requiring treatment? (Scoliosis)

Answer 13

Girls

Question 14

Exercises to Do in Scoliosis

Answer 14

• Pelvic Tilt

•Arm & Leg Raise (Superman)

•Cat-Cow Pose

•Bird Dog

•Latissimus Dorsi Stretch

• Abdominal Stretch

Question 15

Things to Avoid in ____

•Keeping their neck bent forward with their head facing downward

•Playing football and other high-contact sports.

•Repeatedly extending torso

•Exposing the spine to repeated impact from jumping or running

Answer 15

Scoliosis

Question 16

• A crossroad that link the upper and lower parts of the human being.

• It consists of the abdominal, lowerback muscles, pelvis, hip, and the upper back as well.

Answer 16

CORE

Question 17

It refers to the interconnected system of joints, muscles, and bones that work together to produce movement. It highlights how movement in one part of the body affects other parts.

Answer 17

Kinetic chain

Question 18

It is caused by poor posture during childhood or be the result of abnormally shaped vertebrae or developmental problems with the spine.

Answer 18

Kyphotic curve

Question 19

Exercise Safety Guidelines

Answer 19

•GET GOOD ADVICE

•Take Care and Listen o your body

•Stop Exercising Immediately

•Take it Easy if you are sick or injured

•Learn how to avoid repetitive stress injuries

Question 20

Seek Information and advice about exercise safely from your doctor, a sport: medicine doctor, physiotherapist, or seeing a sports association about sporting technique and equipment

Answer 20

GET GOOD ADVICE

Question 21

Injuries are more likely if you ignore your body’s signals of fatigue, discomfort and paint.

Answer 21

Take Care and Listen o your body

Question 22

Suggestions in taking care and listening to your body

Answer 22

1. See your doctor
   2 Cross-train with other sports and exercises to reduce the risk of overtraining
2. Have one recovery day
3. Injuries needs rest
4. Consult your doctor for pre-existing injury or are prone to injury.

Question 23

Keys of training principles

Answer 23

1. Overload
2. Reversibility
3. Individualization
4. Periodization
5. Specifity

Question 24

If you experience any of the following symptoms, stop exercising and seek medical help

Feel discomfort or pain, have a chest pain or other pain tht indicate a heart attack, experience extreme breathlessness, develop a rapid of irregular heartbeat during exercise, joint pain persisting after more than three days of rest.

Answer 24

Stop Exercising Immediately

Question 25

When you come down with a cold or other illness your body needs all of its resources to combat the infection and heal. Wait until you are fully recovered before resuming regular exercise

Answer 25

Take it Easy if you are sick or injured

Question 26

Learn how to avoid repetitive stress injuries

Answer 26

Many physical activities have the potential for creating cummulative damage to muscles and Joints.

Question 27

How to Warm Up?

Answer 27

1. 5-10 minutes that gradually warm you muscles and body temperature 2. Warm-up should include major musclas group that will be used in your sporting activity. 3. Warm-up could begin with a low intensity 4. Stretching should be performed once the muscle have been warmed

Question 28

Why Cool Down?

Answer 28

• To reduce soreness and stiffness • In the last 5 minutes, slow down gradually to a light or birisk walking •Finish off with 5-10 minutes of stretching.

Question 29

Drink lots of Water

Answer 29

• Avoid starting exercise dehydrated. • If you are well hydrated you should be able to pass a good volume of clear urine in the hour before exercise. • Drink at least 500ml (2 cups) an hour before exercise. •Drink at least 150ml every 15 minutes during exercise. •During exercise take advantage of all breaks in play to drink up. •After exercise drink liberally to ensure you are fully re-hydrated.

Question 30

Principles of Fitness program

Answer 30

Specificity Progressive Overload Individualization Maintenance Recovery

Question 31

This principle emphasizes that training should be specific to the desired outcome. To improve a particular aspect of fitness, such as strength, endurance, or flexibility, exercises and training methods should align with that goal.

Answer 31

Specificity

Question 32

It involves gradually increasing the intensity, duration, or frequency of exercise to challenge the body and stimulate improvement. As individuals adapt to a workload, progression is necessary to continue seeing gains.

Answer 32

Progressive Overload

Question 33

Recognizing that each person has unique fitness levels, goals, and limitations, this principle emphasizes the need for personalized training programs. Programs should consider individual factors such as age, fitness level, medical conditions, and preferences.

Answer 33

Individualization

Question 34

Consistency is key to maintaining fitness gains Once fitness goals are achieved, a maintenance phase ensures that progress is sustained over the long term. This phase typically involves a balanced approach to exercise, nutrition, and lifestyle choices.

Answer 34

Maintenance

Question 35

Adequate rest and ___ are essential for allowing the body to repair and rebuild after exercise. This principle highlights the importance of rest days, sleep, and nutrition in the recovery process.

Answer 35

Recovery

Question 36

Varying exercises, routines, and training variables prevents boredom and plateaus in progress. Cross-training and changing workout elements keep the body engaged and responsive to training.

Answer 36

Variation