Phatfit midterm Flashcards
is any bodily activity that enhances or maintains physical fitness and overall health and wellness.
Exercise
is generally regarded as beneficial to one’s health and well-being and they are set of body movements to promote general fitness and are used to correct minor postural defects.
Exercise
Physical exercises are generally grouped into three types
Aerobic exercise
Anaerobic exercise
Flexibility
is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting.
Aerobic exercise
which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination.
Anaerobic exercise
stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.
Flexibility exercise
PHASES OF THE FITNESS EXERCISES PROGRAM
- Warm up Exercise
- Exercise Proper/Workout
- Cool Down Exercise
Benefits of warming up before a workout:
a. Increased flexibility
b. Lower risk of injury
c. Increased blood flow and oxygen
d. Improved performance
e. Better range of motion
it is the initial phase of any exercise program. It serves to elevate the body temperature to prepare the muscles for any major activity.
Warm up Exercise
In this phase, individual will choose a particular program that allows them to meet or achieve the training objective.
Exercise Proper/Workout
These serve to gradually taper off the body from the stress of exercises. It is important as warming up because it keeps the blood circulating around the body to prevent the individual from experiencing some form of dizziness.
Cool Down Exercise
PRINCIPLES OF TRAINING
- Specificity
- Overload
- Progression
- Reversibility
- Tedium
- Individualization
The principle states that benefits associated with the training stimulus can only be achieved when it duplicates the movements and energy systems involved in the exercise. In addition, the exercise must have a specific purpose that linked to the sport.
Specificity
This refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed.
Overload
This principle states that the amount and intensity of your exercise should be increased gradually
Progression
The principle simply states that if an individual stop to exercise, the body returns to its initial level of fitness. This refers to the idea that if you don’t use it you will lose it.
Reversibility
This principle applies the importance of training variation in exercise or training plan. To avoid boredom on the athlete, the coach should properly design a training program that offers variety of exercise.
Tedium
All individuals have different performances, fitness attributes, lifestyles, nutritional preferences, and respond to exercise and its physical and social environments in their own unique way. It is essential that the exercise program caters to these individual needs and preferences.
Individualization
F.I.T.T
Frequency, Intensity, Time, Type
Physiological Benefits of Exercise
- Improved physiological function
- Increased movement efficiency
- Increased muscle tone
- Better weight control
- Better sleep
STANDING POSITIONS
- Feet together
- Stride Position
- Lunge Position
- Half-knee Bend
- Full Knees Bend
The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.
Feet together or Feet Parallel
The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of the body on both feet and the trunks is at the center. Arms at sides.
Stride Position
Bend one knee, the other leg straight. Weight on both feet. Hands on hips.
Lunge Position
Feet together, bend knees to about 45̊ angle; feet flat on floor, body erect. Hands on hips.
Half-knee Bend
The knees are fully bent; sit on the heels of the feet. The weight of the body on the balls of the feet.
Full Knees Bend or Squat Position
Sitting with legs extended forward toes pointed, trunk erect and hands in hips.
Long Sitting Position
SITTING POSITIONS
- Long Sitting Position
- Hook Sitting Position
- Long Sitting Rest Position
- Tuck Sitting Position
- Stride Sitting Position
- Side Sitting Position
- Hurdle Sitting Position
- Heels Sit
- Cross Sitting
- Frog Sitting or Tailor
Sit on buttocks; bend knees close to the body. Trunk erects. Hands on shin of the legs.
Hook Sitting Position
Legs and toes are extended forward; hands at the rear on the floor. Elbow and body straight.
Long Sitting Rest Position
Sit on buttocks; bend knees close to the body; round back so that the forehead and knees are in contact. Hold shin of legs.
Tuck Sitting Position
Sit on buttocks; spread legs a part trunk erect. Hands on thighs.
Stride Sitting Position
Sit on buttocks; bend right or left leg in front; other leg extended sideward. Hands on knees.
Side Sitting Position
Sitting on buttocks; bend right leg at the back about 90̊ angle; the other leg extended diagonally forward.
Hurdle Sitting Position
From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.
Heels Sit
KNEELING POSITION
- Kneeling Position
- Stride Kneeling Position
- Half-Kneeling Position Right or Left
- Kneeling Position One Leg
Kneel on both knees; knees close together; body erect; hands on hips.
Kneeling Position
Position
Kneel on both knees with knees apart.
Stride Kneeling
Position Right or Left
Kneel right or left in half-kneeling position in front. Hands on hips.
Half-Kneeling
One Leg
Extend sideward kneeling on one leg, the other extended sideward, forward or backward.
Kneeling Position
LYING POSITION
- Back or Supine Lying Position
- Front or Prone Lying Position
- Side Lying Position
- Hook Lying Position
- Tuck Lying Position
Lying on the back, the body is well extended, arms overhead, toes pointed.
Back or Supine Lying Position
Body is well extended, and in front of the body in contact with the floor. Toes pointed and arms are raised forward.
Front or Prone Lying Position
Position
With the body well extended, the side of the body is in contact with the floor; one hand on the floor, overhead and the other hand bent close to chest. Palms on the floor. Toes pointed.
Side Lying
In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms overhead.
Hook Lying Position
Lying on the back, pull the knee close to the forehead; hold shin or legs.
Tuck Lying Position
ARMS SUPPORT POSITION
- Supine or Back Support
- Prone or Front Arm Support
- Side Arm Support
From a long lying position, lift the body with straight arms support. Body, legs and toes well extended and one straight line.
Supine or Back Support
From a front lying position, lift the body to front arms support. Body legs and toes well extended and in one straight line.
Prone or Front Arm Support
The body is supported with the right or left arm; the body is well extended
Side Arm Support
FOUR-BASE POSITIONS
Dog Stand
Bridge Stand
Position
From a kneeling position, place the hands on the floor, elbows straight, toes pointed; the knees and hands are the base of support.
Dog Stand
Positions
From a hook sitting lift the trunk; legs and arms in right angle with the trunk.
Bridge Stand
HAND POSITIONS
- Hands on Waist
- Hands on Chest
- Hands on Shoulders
- Hands on Neck
- Hands on Hips
Place hands on waist, fingers pointing, front thumbs pointing backward.
Hands on Waist
Palms facing down thumbs touching the chest, elbows in line with the shoulders.
Hands on Chest
Bend arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulders, rib cage lifted.
Hands on Shoulders
Bend arms from elbows, place hands behind the neck, finger tips meeting each other, elbows in line with the shoulders.
Hands on Neck
Place hands on hips, thumbs pointing back and fingers pointing front.
Hands on Hips
ARMS POSITIONS
- Arms Forward
- Arms Sideward
- Arms Upward
- Arms Oblique Positions
- Arms in T-Positions
Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows slightly extended.
Arms Forward
Raise arms sideward, palms facing down, finger tips in line with the shoulder.
Arms Sideward
Raise arms upward, palms facing each other, and elbows touching the ears, the whole arm in line with the body.
Arms Upward
a. Forward Downward
b. Backward Downward
c. Sideward Downward
d. Upward Sideward
Arms Oblique Positions
a. T-Position
b. Reverse T-Position
Arms in T-Positions
