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BLOCK 4 > Phatfit midterm > Flashcards

Phatfit midterm Flashcards

1
Q

is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

A

Exercise

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2
Q

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.

A

Exercise

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3
Q

Physical exercises are generally grouped into three types

A

Aerobic exercise
Anaerobic exercise
Flexibility

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4
Q

is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting.

A

Aerobic exercise

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5
Q

which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination.

A

Anaerobic exercise

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6
Q

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.

A

Flexibility exercise

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7
Q

PHASES OF THE FITNESS EXERCISES PROGRAM

A
  1. Warm up Exercise
  2. Exercise Proper/Workout
  3. Cool Down Exercise
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8
Q

Benefits of warming up before a workout:

A

a. Increased flexibility
b. Lower risk of injury
c. Increased blood flow and oxygen
d. Improved performance
e. Better range of motion

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9
Q

it is the initial phase of any exercise program. It serves to elevate the body temperature to prepare the muscles for any major activity.

A

Warm up Exercise

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10
Q

In this phase, individual will choose a particular program that allows them to meet or achieve the training objective.

A

Exercise Proper/Workout

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11
Q

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.

A

Cool Down Exercise

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11
Q

PRINCIPLES OF TRAINING

A
  1. Specificity
  2. Overload
  3. Progression
  4. Reversibility
  5. Tedium
  6. Individualization
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12
Q

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.

A

Specificity

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13
Q

This refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed.

A

Overload

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14
Q

This principle states that the amount and intensity of your exercise should be increased gradually

A

Progression

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15
Q

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.

A

Reversibility

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16
Q

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.

A

Tedium

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17
Q

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.

A

Individualization

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18
Q

F.I.T.T

A

Frequency, Intensity, Time, Type

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19
Q

Physiological Benefits of Exercise

A
  1. Improved physiological function
  2. Increased movement efficiency
  3. Increased muscle tone
  4. Better weight control
  5. Better sleep
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20
Q

STANDING POSITIONS

A
  1. Feet together
  2. Stride Position
  3. Lunge Position
  4. Half-knee Bend
  5. Full Knees Bend
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21
Q

The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.

A

Feet together or Feet Parallel

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22
Q

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.

A

Stride Position

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23
Q

Bend one knee, the other leg straight. Weight on both feet. Hands on hips.

A

Lunge Position

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24
Q

Feet together, bend knees to about 45̊ angle; feet flat on floor, body erect. Hands on hips.

A

Half-knee Bend

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25
Q

The knees are fully bent; sit on the heels of the feet. The weight of the body on the balls of the feet.

A

Full Knees Bend or Squat Position

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26
Q

Sitting with legs extended forward toes pointed, trunk erect and hands in hips.

A

Long Sitting Position

26
Q

SITTING POSITIONS

A
  1. Long Sitting Position
  2. Hook Sitting Position
  3. Long Sitting Rest Position
  4. Tuck Sitting Position
  5. Stride Sitting Position
  6. Side Sitting Position
  7. Hurdle Sitting Position
  8. Heels Sit
  9. Cross Sitting
  10. Frog Sitting or Tailor
27
Q

Sit on buttocks; bend knees close to the body. Trunk erects. Hands on shin of the legs.

A

Hook Sitting Position

28
Q

Legs and toes are extended forward; hands at the rear on the floor. Elbow and body straight.

A

Long Sitting Rest Position

29
Q

Sit on buttocks; bend knees close to the body; round back so that the forehead and knees are in contact. Hold shin of legs.

A

Tuck Sitting Position

30
Q

Sit on buttocks; spread legs a part trunk erect. Hands on thighs.

A

Stride Sitting Position

31
Q

Sit on buttocks; bend right or left leg in front; other leg extended sideward. Hands on knees.

A

Side Sitting Position

32
Q

Sitting on buttocks; bend right leg at the back about 90̊ angle; the other leg extended diagonally forward.

A

Hurdle Sitting Position

33
Q

From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.

A

Heels Sit

34
Q

KNEELING POSITION

A
  1. Kneeling Position
  2. Stride Kneeling Position
  3. Half-Kneeling Position Right or Left
  4. Kneeling Position One Leg
35
Q

Kneel on both knees; knees close together; body erect; hands on hips.

A

Kneeling Position

36
Q

Position
Kneel on both knees with knees apart.

A

Stride Kneeling

37
Q

Position Right or Left
Kneel right or left in half-kneeling position in front. Hands on hips.

A

Half-Kneeling

38
Q

One Leg
Extend sideward kneeling on one leg, the other extended sideward, forward or backward.

A

Kneeling Position

39
Q

LYING POSITION

A
  1. Back or Supine Lying Position
  2. Front or Prone Lying Position
  3. Side Lying Position
  4. Hook Lying Position
  5. Tuck Lying Position
40
Q

Lying on the back, the body is well extended, arms overhead, toes pointed.

A

Back or Supine Lying Position

41
Q

Body is well extended, and in front of the body in contact with the floor. Toes pointed and arms are raised forward.

A

Front or Prone Lying Position

42
Q

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.

A

Side Lying

43
Q

In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms overhead.

A

Hook Lying Position

44
Q

Lying on the back, pull the knee close to the forehead; hold shin or legs.

A

Tuck Lying Position

45
Q

ARMS SUPPORT POSITION

A
  1. Supine or Back Support
  2. Prone or Front Arm Support
  3. Side Arm Support
46
Q

From a long lying position, lift the body with straight arms support. Body, legs and toes well extended and one straight line.

A

Supine or Back Support

47
Q

From a front lying position, lift the body to front arms support. Body legs and toes well extended and in one straight line.

A

Prone or Front Arm Support

48
Q

The body is supported with the right or left arm; the body is well extended

A

Side Arm Support

49
Q

FOUR-BASE POSITIONS

A

Dog Stand
Bridge Stand

50
Q

Position
From a kneeling position, place the hands on the floor, elbows straight, toes pointed; the knees and hands are the base of support.

A

Dog Stand

51
Q

Positions
From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

A

Bridge Stand

52
Q

HAND POSITIONS

A
  1. Hands on Waist
  2. Hands on Chest
  3. Hands on Shoulders
  4. Hands on Neck
  5. Hands on Hips
53
Q

Place hands on waist, fingers pointing, front thumbs pointing backward.

A

Hands on Waist

54
Q

Palms facing down thumbs touching the chest, elbows in line with the shoulders.

A

Hands on Chest

55
Q

Bend arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulders, rib cage lifted.

A

Hands on Shoulders

56
Q

Bend arms from elbows, place hands behind the neck, finger tips meeting each other, elbows in line with the shoulders.

A

Hands on Neck

57
Q

Place hands on hips, thumbs pointing back and fingers pointing front.

A

Hands on Hips

58
Q

ARMS POSITIONS

A
  1. Arms Forward
  2. Arms Sideward
  3. Arms Upward
  4. Arms Oblique Positions
  5. Arms in T-Positions
59
Q

Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows slightly extended.

A

Arms Forward

60
Q

Raise arms sideward, palms facing down, finger tips in line with the shoulder.

A

Arms Sideward

61
Q

Raise arms upward, palms facing each other, and elbows touching the ears, the whole arm in line with the body.

A

Arms Upward

62
Q

a. Forward Downward
b. Backward Downward
c. Sideward Downward
d. Upward Sideward

A

Arms Oblique Positions

63
Q

a. T-Position
b. Reverse T-Position

A

Arms in T-Positions

BLOCK 4 (45 decks)

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