Lesson 1 Flashcards
What is the definition of health-related fitness?
Exercise activities aimed at improving physical health and staying healthy.
It includes five components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
List the five components of health-related fitness.
- Cardiovascular endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Each component plays a critical role in overall physical health.
Define body composition.
The ratio of lean body weight to fat, considering fat mass, muscle mass, bone density, and water volume.
It is essential for assessing overall health.
What is flexibility?
The range of motion possible at the joints in the body.
Improved flexibility allows joints to move through a wider range of motion.
What does cardiovascular endurance refer to?
The ability of the whole body to perform activities for a prolonged time while having efficient circulatory and respiratory systems.
It is crucial for overall stamina and health.
Define muscular endurance.
The ability of a muscle to generate force repeatedly over time.
Improved endurance enables performing physical activities longer and more effectively.
What is muscular strength?
The ability of the muscle to generate force, often measured by the amount of weight lifted.
It is a key component of overall physical fitness.
What is skill-related fitness?
Fitness aimed at improving specific skills for successful participation in sports and activities.
It includes six components that enhance athletic performance.
List the six components of skill-related fitness.
- Balance
- Power
- Speed
- Agility
- Coordination
- Reaction time
Each component contributes to athletic performance.
Define balance in the context of fitness.
The ability to maintain equilibrium while moving or standing still.
Essential for various physical activities and sports.
What is power in fitness terms?
The ability to apply force at a high rate of speed.
It is particularly important in activities like weightlifting.
Define speed in fitness.
The rate at which a movement is performed.
Speed is crucial for many sports and physical activities.
What is agility?
The ability to change direction quickly and accurately during movement.
Important for sports that require quick changes of direction.
Define coordination.
The ability to use senses with body parts to perform movement tasks, especially hand-eye and foot-eye coordination.
Enhances performance in various sports.
What does reaction time measure?
The elapsed time between a stimulus and the resulting response.
Important for athletes to react quickly in competitive scenarios.
List the three male body types.
- Ectomorph
- Mesomorph
- Endomorph
These types are based on factors like limb proportions, body weight, height, and body fat distribution.
Describe the ectomorphic body type.
Characterized by narrow shoulders and hips, and tends to have little muscle or fat.
Ectomorphs often have a lean appearance.
What are the features of the mesomorphic body type?
Broad shoulders, narrower hips, and tends to build muscle easily.
Mesomorphs typically have a muscular physique.
Define the endomorphic body type.
A pear-shaped body with a higher affinity to store body fat.
Endomorphs may struggle with weight management.
What are the three body types according to Sheldon?
Ectomorph, Endomorph, Mesomorph
Psychologist William Herbert Sheldon coined these terms in 1940.
Describe the Ectomorph body type.
Tall and thin with narrow torsos and thin limbs; small amounts of body fat and trouble building muscle mass.
Describe the Endomorph body type.
Stockier with a tendency to store body fat easily; may not be overweight but obesity is associated; wide waist and hips compared to shoulders.
Describe the Mesomorph body type.
Broader chests and shoulders with relatively narrow waists; tends to put on muscle more easily than other body types.
True or False: Women tend to have less body fat overall compared to men.
False
What factors determine body type?
Genetics, gender, ethnicity
Body type and body size are two different things.
What is anatomical terminology?
A standardized system of words and phrases used to describe the locations, positions, movements, and structures of the human body.
What is the purpose of anatomical terminology?
To provide a common language for medical professionals, scientists, and fitness experts for clear communication.
What is the Anatomical Position?
A standardized stance used as a reference in anatomical terminology.
What are the three major anatomical planes of the body?
Sagittal, Frontal, Transverse
Define the Sagittal plane.
An arbitrary vertical plane passing through the body parallel to the midline, slicing it into right and left parts.
Define the Frontal (coronal) plane.
A vertical plane at right angles to the sagittal plane that divides the body into anterior (front) and posterior (back) portions.
Define the Transverse (axial) plane.
A horizontal plane at right angles to the sagittal and frontal planes, slicing the body into superior (upper) and inferior (lower) portions.
What are directional terms?
Words used to describe the location of one body part in relation to another.
What does the term ‘anterior’ mean?
In front of or front.
What does the term ‘posterior’ refer to?
Towards the back of the body.
Define ‘dorsal’.
Relating to the back.
What does ‘distal’ indicate?
Away or farthest away from the trunk or the point of origin of the body part.
What does ‘proximal’ mean?
Closer or towards the trunk or the point of origin of the body part.
What is the meaning of ‘medial’?
Towards the median.
What does ‘lateral’ signify?
Away from the median.
What does ‘superior’ indicate?
Towards the top of the head.
What does ‘inferior’ mean?
Towards the feet.
Define ‘cranial’.
Towards the head.
What does ‘external’ refer to?
Towards the surface, superficial.
What does ‘internal’ signify?
Away from the surface, deep.
What is ‘palmar’?
Anterior hand or palm of hand.
What does ‘plantar’ mean?
Inferior surface of foot (sole).
List the types of movements in anatomy.
- Lateral
- Posterior (dorsal)
- Transverse
- Distal
- Sagittal
- Coronal
- Superior
- Proximal
- Medial
- Anterior (ventral)
- Inferior
What are joints?
The junction of two or more bones that allow movements to take place in various directions and degrees of motion.
What is Flexion?
Decreasing the angle between two structures
Commonly seen in joints like elbows and knees.
What is Extension?
Increasing the angle between two structures
Opposite of flexion.
What is Plantarflexion?
Flexion of the underside part of the foot
Example: pointing the toes.
What is Dorsiflexion?
Flexion of the dorsum (top) part of the foot
Example: lifting the toes towards the shin.
What is Abduction?
Moving away from the midline
Example: raising arms sideways.
What is Adduction?
Moving towards the midline
Example: bringing arms back to the body.
What is Protraction?
Moving forwards and laterally simultaneously
Example: moving the shoulder blades forward.
What is Retraction?
Moving backwards and medially simultaneously
Example: pulling the shoulder blades together.
What is Depression?
Moving downwards
Example: lowering the shoulders.
What is Elevation?
Moving upwards
Example: raising the shoulders.
What is Medial (internal) rotation?
Spiral movement towards the midline
Example: rotating the arm inward.
What is Lateral (external) rotation?
Spiral movement away from the midline
Example: rotating the arm outward.
What is Pronation?
Medial rotation of the radius, resulting in the palm of the hand facing posteriorly or inferiorly
Occurs when the elbow is flexed.
What is Supination?
Lateral rotation of the radius, resulting in the palm of the hand facing anteriorly or superiorly
Occurs when the elbow is flexed.
What is Circumduction?
Combined movement starting with flexion, then abduction, extension, and ending with adduction
Common in ball-and-socket joints.
What is radial deviation?
Movement of the wrist joint towards the radial side
Radial deviation is the movement of the wrist towards the thumb side.
What is ulnar deviation?
Movement of the wrist joint towards the ulnar side
Ulnar deviation is the movement of the wrist towards the little finger side.
What is the definition of inversion?
Plantar side of the foot is rotated towards the median plane
Inversion refers to the inward turning of the foot.
What is the definition of eversion?
Plantar side of the foot is rotated away from the median plane
Eversion refers to the outward turning of the foot.
What does it mean to perform a strength training exercise?
Strengthening muscles to increase strength and stimulate bone growth
Strength training helps improve balance, posture, and reduces stress.
What is aerobic exercise?
Exercise that speeds up heart rate and breathing
Aerobic exercise is important for cardiovascular health and endurance.
List the four most important types of exercise.
- Aerobic exercise
- Strength training
- Stretching
- Balance exercises
Engaging in a variety of exercises is essential for overall fitness.
True or False: Aerobic exercise reduces the risk of heart disease.
True
Long-term aerobic exercise contributes to lower risks of various diseases.
What should you feel at the end of a strength training exercise?
Some muscle fatigue
Muscle fatigue indicates effective training of the muscle group.
What is the benefit of stretching exercises?
Improves flexibility and range of motion
Stretching is essential for maintaining muscle elasticity and preventing injuries.
Fill in the blank: Exercise is key to good _______.
health
Regular exercise contributes significantly to physical and mental well-being.
What is the primary goal of balance exercises?
To improve stability and prevent falls
Balance exercises are particularly important for older adults.
