PATHFIT MIDTERM (ALL TOPIC)

Question 1

Are tightening (contractions) of a specific muscle or group of muscles. Muscle contraction without motion.

Answer 1

Isometric Contraction

Question 2

Benefits of Isometric Contraction

Answer 2

They are useful exercises for activating many muscle fibers at once.
They require less practice to perform exercises.

Question 3

maintain constant tension in the muscle as the muscle changes length

Answer 3

Isotonic Contraction

Question 4

Benefit of Isotonic Contraction

Answer 4

Stronger Muscle, Stronger Bones, Weight loss, Increase Muscle Mass, Better Cardiovascular Health

Question 5

2 Types of Isotonic Contraction

Answer 5

Concentric Contraction
Eccentric Contraction

Question 6

muscle tension rises to meet the resistance then remains stable as the muscle shortens. (away from the land) Insertion moves toward the origin.

Answer 6

Concentric Contraction

Question 7

the muscle lengthens as the resistance becomes greater than the force the muscle is producing. (Forward to the land) Insertion moves away from the origin.

Answer 7

Eccentric Contraction

Question 8

Functions of Muscular System

Answer 8

Producing movements.

Maintain posture.

Stabilizing joints

Generating heat

Question 9

4 Common Muscle Characteristics

Answer 9

Contractility

Extendibility

Elasticity.

Excitability (response to stimuli).

Question 10

3 Types of Muscle

Answer 10

Visceral or Smooth Muscle
Skeletal Muscle
Cardiac Muscle

Question 11

internal organs (involuntary). Responsible for many tasks, including movement of food along intestines, enlargement and contraction of blood vessels, size of pupils and many

Answer 11

Visceral or Smooth Muscle

Question 12

(voluntary) responsible for body movement.

Answer 12

Skeletal Muscle

Question 13

(involuntary) responsible for the contraction of the heart

Answer 13

Cardiac Muscle

Question 14

is a system that responsible for the movement of the human body. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves.

Answer 14

Muscular System

Question 15

Method that has you time out the length of each phase (lowering. lifting, and pausing) of each rep and, ultimately, each set in order to promote the greatest amount of muscle gain.

Answer 15

Time Under Tension

Question 16

The amount of time a muscle is held under tension or strain during an exercise set

Answer 16

Time Under Tension

Question 17

Formula of TUT

Answer 17

Formula:
4+1+1+0 = Ans x how many reps

Question 18

Ideal Ranges for Timer Under Tension

Answer 18

1. Muscle Strength or Power - 4 to 20 seconds.
2. Muscle Size or Growth- 40 to 60. seconds.
3. Muscle Endurance 70 to 100 seconds.

Question 19

Benefits of TUT

Answer 19

help you to get more out of your exercise routine

leads to muscle growth, the harder you make your muscles work, the better results you’ll see

stronger muscles, bigger, enhance muscular control, improve bone mineral density, and lower body fat percentage.

body will look and feel more toned, and you may experience more muscle soreness

can stimulate awareness and concentration

When you pay attention to your movement, you can focus on proper breathing techniques, alignment, patterns and movement

helps to develop muscular control and correct posture while stabilizing your body in a way that prevents injuries.

Question 20

used to calculate target heart rate (THR) during exercise

Answer 20

KARVONEN Formula

Question 21

Helps individuals exercise safely and effectively based on their fitness level

Answer 21

KARVONEN FORMULA

Question 22

Formula of KARVONEN

Answer 22

Formula:

220 - Age = MHR
MHR - Resting Heart Rate = Ans
Ans x Max Intensity + RHR = BPM

Question 23

• focusing on a long and relaxing exhale and proper inhale to use breathing to set the position of our ribcage and pelvis. This is a lower threshold activity.

Answer 23

Breathing

Question 24

a forceful holding of breath that uses a higher threshold strategy to stabilize the thorax and pelvis.

Answer 24

Bracing

Question 25

Are form off breath work used to improve well-being by reducing your stress, anxiety

Answer 25

Breathing Techniques

Question 26

6 Breathing and Bracing Techniques

Answer 26

1. Pursed-lip 2. Diaphragmatic breathing /deep 3. Box Breathing 4. 4-7-8  5. Lion Breath 6. Alternate Nostril

Question 27

Benefits of Breathing and Bracing Techniques

Answer 27

Importance/benefits: Lift objects safely and efficiently Engages more ab muscles Improve running form and gait Good prep for contact sports Can be used during most activities Reduce strain on neck and back. It can protect injury-prone areas from straining.

Question 28

(how often you exercise)

Answer 28

Frequency

Question 29

(how hard you exercise)

Answer 29

Intensity

Question 30

(how long you exercise for)

Answer 30

Time

Question 31

(what kind of exercise you do)

Answer 31

Type

Question 32

Importance of FITT PRINCIPLE

Answer 32

Use of the FITT guidelines can be seen as a way to improve physical fitness and at the same time contribute to the management of several diseases related to lifestyle

Question 33

uses several muscle groups collaboratively to perform a movement, e.g. Dumbbell shoulder press on exercise ball involves concerted work by abdominals, deltoids, pectoralis major, and triceps brachii.

Answer 33

Compound Exercise

Question 34

These work a single muscle group at a time. e.g. Use of a "pec dec" is an isolation exercise meant to strengthen the pectorals

Answer 34

Isolation Exercise

Question 35

involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern.

Answer 35

Alternate-Nostril Breathing

Question 36

Also known as four-square breathing

Answer 36

Box Breathing

Question 37

you stick out your tongue and roar like a lion, is another helpful deep breathing practice

Answer 37

Lion's Breath