PATHFIT Flashcards
What are the five components of health-related fitness?
- Cardiovascular endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Define body composition.
The ratio of lean body weight to fat, considering fat mass, muscle mass, bone density, and water volume.
What is flexibility?
The range of motion possible at the many joints in the body.
What does cardiovascular endurance refer to?
The ability of the whole body to perform activities for a prolonged time with efficient circulatory and respiratory systems.
What is muscular endurance?
The ability of the muscle to generate force repeatedly.
Define muscular strength.
The ability of the muscle to generate force, often measured by how much weight a person can lift.
What is skill-related fitness?
Working out to improve a specific skill.
List the six skill-related components of fitness.
- Balance
- Power
- Speed
- Agility
- Coordination
- Reaction time
What is balance in the context of fitness?
The ability to maintain equilibrium while moving or standing still.
Define power in fitness.
The ability to apply force at a high rate of speed.
What is speed?
The rate at which a movement is performed.
What does agility refer to?
The ability to change direction quickly and accurately during movement.
Define coordination.
The ability to use senses with body parts to perform movement tasks.
What is reaction time?
The elapsed time between a stimulus and the resulting response.
What are the three major body types?
- Ectomorph
- Mesomorph
- Endomorph
Describe the ectomorph body type.
Narrow shoulders and hips, tends to have little muscle or fat.
Describe the mesomorph body type.
Broad shoulders, narrower hips, tends to build muscle easily.
Describe the endomorph body type.
Pear-shaped body with a higher affinity to store body fat.
Who coined the terms ectomorph, mesomorph, and endomorph?
Psychologist William Herbert Sheldon in 1940.
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 anatomical position?
A standard position where the body is standing upright, facing forward, with arms at the sides and palms facing forward.
List the three major anatomical planes.
- Sagittal
- Frontal (coronal)
- Transverse (axial)
Define the sagittal plane.
An arbitrary vertical plane passing through the body parallel to the midline, slicing it into right and left parts.
What does the frontal (coronal) plane do?
Divides the body into anterior (front) and posterior (back) portions.
What does the transverse (axial) plane do?
Slices the body into superior (upper) and inferior (lower) portions.
What are directional terms used for?
To describe the location of one body part in relation to another.
Define ‘anterior’.
In front of or front.
What does ‘posterior’ mean?
In behind of or behind.
What does ‘dorsal’ refer to?
Towards the back of the body.
What does ‘distal’ mean?
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 does ‘medial’ refer to?
Towards the median.
What does ‘lateral’ mean?
Away from median.
Define ‘superior’.
Towards the top of the head.
Define ‘inferior’.
Towards the feet.
What does ‘cranial’ mean?
Towards the head.
What does ‘external’ refer to?
Towards the surface, superficial.
What does ‘internal’ mean?
Away from the surface, deep.
What is ‘palmar’?
Anterior hand or palm of hand.
What is ‘plantar’?
Inferior surface of foot.
What is flexion?
Decreasing the angle between two structures.
What is extension?
Increasing the angle between two structures.
Define plantarflexion.
Flexion of the plantar (underside) part of the foot.
What is dorsiflexion?
Flexion of the dorsum (top) part of the foot.
What is abduction?
Moving away from the midline.
What is adduction?
Moving towards the midline.
Define protraction.
Moving forwards and laterally simultaneously.
What is retraction?
Moving backwards and medially simultaneously.
What is depression?
Moving downwards.
What is elevation?
Moving upwards.
What does medial (internal) rotation mean?
Spiral movement towards the midline.
What does lateral (external) rotation mean?
Spiral movement away from the midline.
What is pronation?
Medial rotation of the radius, resulting in the palm of the hand facing posteriorly.
What is supination?
Lateral rotation of the radius, resulting in the palm of the hand facing anteriorly.
Define circumduction.
Combined movement starting with flexion, then abduction, extension, and ending with adduction.
What is deviation in movement terms?
Movement of the wrist joint towards the radial or ulnar sides.
What is opposition in movement terms?
Touching the pad of any one of your fingers with the thumb of the same hand.
What is reposition?
Separating the pad of any of your fingers from the thumb of the same hand.
What is inversion?
Plantar side of the foot is rotated towards the median plane.
What is eversion?
Plantar side of the foot is rotated away from the median plane.
What are the four most important types of exercise?
- Aerobic exercise
- Strength training
- Stretching
- Balance exercises
What is aerobic exercise?
Exercise that speeds up heart rate and breathing, important for many body functions.
What does strength training do?
Stimulates muscle strength and bone growth, lowers blood sugar, and improves balance.
What is the purpose of stretching?
To maintain flexibility and reduce the risk of injury.
What do balance exercises help with?
Improving steadiness on feet and preventing falls.
What is the WHO’s recommendation for children aged 5-17 years regarding physical activity?
At least 60 minutes of moderate to vigorous-intensity physical activity daily.
What is the WHO’s recommendation for adults aged 18-64 years regarding physical activity?
At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity weekly.
What should adults aged 65 years and above do regarding physical activity?
At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity weekly.
What does the FITT-VP principle stand for?
- Frequency
- Intensity
- Time
- Type
- Volume
- Progression
What does ‘frequency’ mean in the FITT-VP principle?
How often you exercise.
What does ‘intensity’ refer to in the FITT-VP principle?
How hard you exercise.
What does ‘time’ mean in the FITT-VP principle?
The duration of each exercise session.
What does ‘type’ refer to in the FITT-VP principle?
The kind of exercise performed.
Define ‘volume’ in the context of the FITT-VP principle.
The total amount of exercise (frequency × intensity × time).
What does ‘progression’ mean in the FITT-VP principle?
Gradually increasing the difficulty of your workouts over time.
