PATHFIT FINALS 2ND SEM

Question 1

phases of exercises

Answer 1

warm up
main exercise
cool down

Question 2

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.

Answer 2

warm up

Question 3

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

Answer 3

main exercise

Question 4

it involves slowly bringing your heart rate and breathing back to normal levels and allowing your muscles to gradually return to their resting state

Answer 4

cool down

Question 5

Traditional exercise phase

Answer 5

warm up
conditioning
cool down

Question 6

evolving exercise phase

Answer 6

warm up
stretching
conditioning
cool down

Question 7

modern exercise phase

Answer 7

warm up
dynamic stretching
conditioninh
cool down
static stretching

Question 8

involves extending specific muscles and holding the position.

Answer 8

static stretching

Question 9

a type of stretching which involves moving rather than holding a position

Answer 9

dynamic stretching

Question 10

FITT

Answer 10

Frequency
Intensity
Time
Type

Question 11

How often physical activity is performed

Answer 11

frequency

Question 12

how hard person exercises during physical activity

Answer 12

intensity

Question 13

the length of physical activity

Answer 13

time

Question 14

what type of exercise you do

Answer 14

type

Question 15

7 principle

Answer 15

Individuality
Specificity
Progression
Overload
Adaptation
Recovery
Reversibility

Question 16

a principle of exercise, everyone is different and responds differently to training. also based on factors like genetics, health

Answer 16

individuality

Question 17

principle of exercise, improving your ability in sport is very specific. if you want to improve your swimming, swim more.

Answer 17

specificity

Question 18

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

Answer 18

progression

Question 19

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”

Answer 19

overload

Question 20

principle of exercise, over time body become accustomed to exercising at a given level

Answer 20

adaptation

Question 21

principle of exercise, the body cannot repair itself without rest and time to recover

Answer 21

recovery

Question 22

principle of exercise, if you discontinue application of a particular exercise you will lose the ability to succesfully complete that exercise

Answer 22

reversibility

Question 23

are used to describe the actions of muscles upon the skeleton.

Answer 23

anatomical terms of movement

Question 24

also known as the opposite movement for every anatomical terms of movement

Answer 24

antagonistic movement

Question 25

anatomical terms for movemet

Answer 25

1. flexion and extension 2. abduction and adduction 3. medial and lateral rotation 4. elevation and depression 5. pronation and supination 6. inversion and eversion 7. dorsiflexion and plantarflexion 8. opposition and reposition 9. circumduction 10. protraction and retraction

Question 26

subcategory of physical activitybthat is planned, structured, repetitive, and purposeful

Answer 26

exercise

Question 27

measures how well your body take in oxygen and delivers it tonyour muscle and organs to prolonge periodnof exercises

Answer 27

cardiorespiratory fitness (crf)

Question 28

CRF

Answer 28

1. power walk 2. dance aerobics 3. HIIT 4. tabata work out 5. pound work out

Question 29

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

Answer 29

high-intensity interval training

Question 30

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

Answer 30

high-intensity interval training

Question 31

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

Answer 31

tabata work out

Question 32

when is tabata invented and who invented tabata

Answer 32

dr. izunami tabata, 1996

Question 33

first cardio work out that is inspired by playing drums a combination of pilates, cardio, drumming, light resistance

Answer 33

pound work out

Question 34

when and who invented pound work out

Answer 34

kirsten potenza and cristina peerenboom in the USA in 2011

Question 35

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.

Answer 35

core training

Question 36

main parts of the core

Answer 36

1. rectus abdominis 2. transversus abdominis 3. oblique 4. erector spinae 5. multifidus 6. pelvic floor muscle 7. hip muscle

Question 37

six-pack" muscle. runs vertically along the front of the abdomen and is responsible for flexing the spine, such as during crunches.

Answer 37

rectus abdominis

Question 38

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.

Answer 38

transversus abdominis

Question 39

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.

Answer 39

obliques

Question 40

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.

Answer 40

erector spinae

Question 41

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.

Answer 41

multifidus

Question 42

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.

Answer 42

pelvic floor muscle

Question 43

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.

Answer 43

hip muscles

Question 44

CORE STABILITY EXERCISES

Answer 44

core bracing bird dog plank side plank superman hollow body hold

Question 45

CORE MOBILITY EXERCISES

Answer 45

bird dog with elbow to knee plank with knee drive moving hip bridge side plank with rotation supine leg extension

Question 46

six essential nutrients

Answer 46

vitamins minerals protein carbohydrates fats water

Question 47

are nutrients that a person need in small doses

Answer 47

mirconutrients (minerals and vitamins)

Question 48

are nutrients eaten in large amounts and included primary building blocks of your diet which provide your body energy

Answer 48

macronutrients (carbohydrates, fats, protein, water)

Question 49

essential for healthy vision, skin bones, boost the immune system, powerful antioxidant

Answer 49

vitamins

Question 50

building strong bone and teeth, regulating your metabolism staying properly hydrated

Answer 50

minerals

Question 51

fuels your nervous system, brain, and protect diseases

Answer 51

carbohydrates

Question 52

often found in refined foods like candy soda provides quick energy but lack essetial nutrient and fiber

Answer 52

simple carbohydrates

Question 53

found in whole unprocessed food like veggies fruits grain provide sustained energy

Answer 53

complex carbohydrates

Question 54

3 types of fats

Answer 54

saturated fats unsaturated fats trans fats

Question 55

(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

Answer 55

unsaturated fats

Question 56

animal-based fats like butter

Answer 56

saturated fats

Question 57

(Hydrogenated oil)  processed oil

Answer 57

trans fats