PATHFIT FINALS 2ND SEM Flashcards
phases of exercises
warm up
main exercise
cool down
phase of exercise
allows your body to adjust gradually to the increased demand on your heart, muscles, breathing, and circulation.also increase your body temperature, heart rate, range of motion and protects against injury and muscle soreness.
warm up
This is the most intense part of your workout, where you perform the main activity or exercise that you have planned. This could be anything from weight lifting to running to playing a sport
main exercise
it involves slowly bringing your heart rate and breathing back to normal levels and allowing your muscles to gradually return to their resting state
cool down
Traditional exercise phase
warm up
conditioning
cool down
evolving exercise phase
warm up
stretching
conditioning
cool down
modern exercise phase
warm up
dynamic stretching
conditioninh
cool down
static stretching
involves extending specific muscles and holding the position.
static stretching
a type of stretching which involves moving rather than holding a position
dynamic stretching
FITT
Frequency
Intensity
Time
Type
How often physical activity is performed
frequency
how hard person exercises during physical activity
intensity
the length of physical activity
time
what type of exercise you do
type
7 principle
Individuality
Specificity
Progression
Overload
Adaptation
Recovery
Reversibility
a principle of exercise, everyone is different and responds differently to training. also based on factors like genetics, health
individuality
principle of exercise, improving your ability in sport is very specific. if you want to improve your swimming, swim more.
specificity
principle of exercise, relates to short, medium, or long-term development of an athlete. it should be challenge regularly to attain new levels of fitness to ensure better performance
progression
principle of exercise, the body is required to exert itself beyond the normal stress level of traininh. “you need to suffer to see be able to progress”
overload
principle of exercise, over time body become accustomed to exercising at a given level
adaptation
principle of exercise, the body cannot repair itself without rest and time to recover
recovery
principle of exercise, if you discontinue application of a particular exercise you will lose the ability to succesfully complete that exercise
reversibility
are used to describe the actions of muscles upon the skeleton.
anatomical terms of movement
also known as the opposite movement for every anatomical terms of movement
antagonistic movement
anatomical terms for movemet
- flexion and extension
- abduction and adduction
- medial and lateral rotation
- elevation and depression
- pronation and supination
- inversion and eversion
- dorsiflexion and plantarflexion
- opposition and reposition
- circumduction
- protraction and retraction
subcategory of physical activitybthat is planned, structured, repetitive, and purposeful
exercise
measures how well your body take in oxygen and delivers it tonyour muscle and organs to prolonge periodnof exercises
cardiorespiratory fitness (crf)
CRF
- power walk
- dance aerobics
- HIIT
- tabata work out
- pound work out
consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work
high-intensity interval training
consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work
high-intensity interval training
a type of HIIT that yields the most benefits in a short period of time
eight rounds of 20 seconds exercise, followed by 10 seconds rest
tabata work out
when is tabata invented and who invented tabata
dr. izunami tabata, 1996
first cardio work out that is inspired by playing drums
a combination of pilates, cardio, drumming, light resistance
pound work out
when and who invented pound work out
kirsten potenza and cristina peerenboom in the USA in 2011
refers to exercises and activities aimed at strengthening the muscles of the core, which includes the muscles of the abdomen, lower back, hips, and pelvis.
These muscles provide stability, support, and balance for the body’s movements.
often involve dynamic movements that engage multiple muscle groups simultaneously, rather than isolating individual muscles.
core training
main parts of the core
- rectus abdominis
- transversus abdominis
- oblique
- erector spinae
- multifidus
- pelvic floor muscle
- hip muscle
six-pack” muscle.
runs vertically along the front of the abdomen and is responsible for flexing the spine, such as during crunches.
rectus abdominis
This muscle lies deep within the abdomen
wraps around the torso like a corset
provides stability and support to the spine and pelvis, helping to maintain proper posture and alignment.
transversus abdominis
two sets of muscles: the external and the internal.
The external: run diagonally along the sides of the abdomen
The internal: lie beneath them. These muscles help rotate and bend the torso, as well as provide stability during movement.
obliques
group of muscles runs along the length of the spine
responsible for extending the spine and maintaining an upright posture. Strengthening these muscles can help prevent lower back pain and improve spinal alignment.
erector spinae
These small muscles run along the spine and provide stability and support during movements like bending, twisting, and lifting. They also help maintain proper spinal alignment and posture.
multifidus
These muscles form the base of the core and support the organs within the pelvis. They play a crucial role in bladder and bowel control, as well as sexual function.
pelvic floor muscle
While not traditionally considered part of the core, muscles such as the glutes (gluteus maximus, medius, and minimus) and hip flexors (iliopsoas) are important for core stability and function.
They help stabilize the pelvis and contribute to movements such as hip extension, abduction, and rotation.
hip muscles
CORE STABILITY EXERCISES
core bracing
bird dog
plank
side plank
superman
hollow body hold
CORE MOBILITY EXERCISES
bird dog with elbow to knee
plank with knee drive
moving hip bridge
side plank with rotation
supine leg extension
six essential nutrients
vitamins
minerals
protein
carbohydrates
fats
water
are nutrients that a person need in small doses
mirconutrients (minerals and vitamins)
are nutrients eaten in large amounts and included primary building blocks of your diet which provide your body energy
macronutrients (carbohydrates, fats, protein, water)
essential for healthy vision, skin bones, boost the immune system, powerful antioxidant
vitamins
building strong bone and teeth, regulating your metabolism staying properly hydrated
minerals
fuels your nervous system, brain, and protect diseases
carbohydrates
often found in refined foods like candy soda
provides quick energy but lack essetial nutrient and fiber
simple carbohydrates
found in whole unprocessed food like veggies fruits grain
provide sustained energy
complex carbohydrates
3 types of fats
saturated fats
unsaturated fats
trans fats
(Healthy Fats) are omega-3 and omega-6 fatty acids. are important for your body as they provide essential fatty acids your body can’t make.
l
unsaturated fats
animal-based fats like butter
saturated fats
(Hydrogenated oil)
processed oil
trans fats
