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PATHFIT > PATHFIT FINALS 2ND SEM > Flashcards

PATHFIT FINALS 2ND SEM Flashcards

1
Q

phases of exercises

A

warm up
main exercise
cool down

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2
Q

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.

A

warm up

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3
Q

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

A

main exercise

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4
Q

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

A

cool down

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5
Q

Traditional exercise phase

A

warm up
conditioning
cool down

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6
Q

evolving exercise phase

A

warm up
stretching
conditioning
cool down

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7
Q

modern exercise phase

A

warm up
dynamic stretching
conditioninh
cool down
static stretching

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8
Q

involves extending specific muscles and holding the position.

A

static stretching

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9
Q

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

A

dynamic stretching

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10
Q

FITT

A

Frequency
Intensity
Time
Type

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11
Q

How often physical activity is performed

A

frequency

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12
Q

how hard person exercises during physical activity

A

intensity

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13
Q

the length of physical activity

A

time

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14
Q

what type of exercise you do

A

type

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15
Q

7 principle

A

Individuality
Specificity
Progression
Overload
Adaptation
Recovery
Reversibility

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16
Q

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

A

individuality

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17
Q

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

A

specificity

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18
Q

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

A

progression

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19
Q

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”

A

overload

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20
Q

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

A

adaptation

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21
Q

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

A

recovery

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22
Q

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

A

reversibility

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23
Q

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

A

anatomical terms of movement

24
Q

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

A

antagonistic movement

25
Q

anatomical terms for movemet

A
  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
26
Q

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

A

exercise

27
Q

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

A

cardiorespiratory fitness (crf)

28
Q

CRF

A
  1. power walk
  2. dance aerobics
  3. HIIT
  4. tabata work out
  5. pound work out
29
Q

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

A

high-intensity interval training

30
Q

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

A

high-intensity interval training

31
Q

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

A

tabata work out

32
Q

when is tabata invented and who invented tabata

A

dr. izunami tabata, 1996

33
Q

first cardio work out that is inspired by playing drums

a combination of pilates, cardio, drumming, light resistance

A

pound work out

34
Q

when and who invented pound work out

A

kirsten potenza and cristina peerenboom in the USA in 2011

35
Q

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.

A

core training

36
Q

main parts of the core

A
  1. rectus abdominis
  2. transversus abdominis
  3. oblique
  4. erector spinae
  5. multifidus
  6. pelvic floor muscle
  7. hip muscle
37
Q

six-pack” muscle.

runs vertically along the front of the abdomen and is responsible for flexing the spine, such as during crunches.

A

rectus abdominis

38
Q

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.

A

transversus abdominis

39
Q

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.

A

obliques

40
Q

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.

A

erector spinae

41
Q

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.

A

multifidus

42
Q

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.

A

pelvic floor muscle

43
Q

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.

A

hip muscles

44
Q

CORE STABILITY EXERCISES

A

core bracing
bird dog
plank
side plank
superman
hollow body hold

45
Q

CORE MOBILITY EXERCISES

A

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

46
Q

six essential nutrients

A

vitamins
minerals
protein
carbohydrates
fats
water

47
Q

are nutrients that a person need in small doses

A

mirconutrients (minerals and vitamins)

48
Q

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

A

macronutrients (carbohydrates, fats, protein, water)

49
Q

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

A

vitamins

50
Q

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

A

minerals

51
Q

fuels your nervous system, brain, and protect diseases

A

carbohydrates

52
Q

often found in refined foods like candy soda

provides quick energy but lack essetial nutrient and fiber

A

simple carbohydrates

53
Q

found in whole unprocessed food like veggies fruits grain

provide sustained energy

A

complex carbohydrates

54
Q

3 types of fats

A

saturated fats
unsaturated fats
trans fats

55
Q

(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

A

unsaturated fats

56
Q

animal-based fats like butter

A

saturated fats

57
Q

(Hydrogenated oil)

processed oil

A

trans fats

PATHFIT (5 decks)

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