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PEH 2 > LESSON 2.1: FUNDAMENTAL CONCEPTS OF EXERCISE AS A PHYSICAL ACTIVITY > Flashcards

LESSON 2.1: FUNDAMENTAL CONCEPTS OF EXERCISE AS A PHYSICAL ACTIVITY Flashcards

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1
Q

A. BODY TYPES

A

Ectomorphic
Mesomorphic
Endomorphic

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2
Q

narrow shoulders and hips, and
tends to have little muscle or fat

A

Ectomorphic

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3
Q

broad shoulders, narrower hips,
and tends to build muscle easily

A

Mesomorphic

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4
Q

“pear-shaped” body and higher
affinity to store body fat

A

Endomorphic

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5
Q

The ecto-, meso-, and endomorphic body types are also called __________

A

Somatotypes

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6
Q

coined these names in 1940 when he wanted to create a system that could predict criminal behavior based
on people’s body types.

A

Psychologist William Herbert
Sheldon

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7
Q

are generally tall and thin with narrow torsos and thin limbs. People with this body type typically
have small amounts of body fat and have trouble building muscle mass.

A
  1. Ectomorph Body Type
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8
Q

tend to be stockier and store body fat easily. Although people with this body type might not be
overweight, depending on their exercise and eating habits, obesity is associated.

A
  1. Endomorph Body Type
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9
Q

tend to have broader chests and shoulders and relatively narrow waists. These body types also tend
to put on muscle more easily than other body types.

A
  1. Mesomorph body type
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10
Q

_______ tend to have more___________ than ______, but body type and body size are two different things.

A

Women
body fat overall
men

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11
Q

your body type is determined by a ______________.

A

number of factors

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12
Q

play a major role, but gender and
ethnicity may also have an influence on your body type.

A

Genetics

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13
Q

is a standardized system of words and phrases used to describe the locations, positions, movements, and structures of the human body accurately.

A

Anatomical terminology

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14
Q

It provides a common language for medical
professionals, scientists, and fitness experts to ensure clear and precise communication when discussing anatomy,
physiology, and body mechanics.

A

Anatomical terminology

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15
Q

these are imaginary planes that intersect the body, creating various cuts or slices of various organs and structures.

A

Anatomical planes

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16
Q

There are three major planes of the body:

A
  1. Sagittal
  2. Frontal (coronal)
  3. Transverse (axial)
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17
Q
  • arbitrary vertical plane passing through the body parallel to the midline, slicing it longitudinally
    into right and left parts.
A
  1. Sagittal
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18
Q
  • vertical plane at right angle to the sagittal plane that divides the body into anterior
    (front) and posterior (back) portions.
A
  1. Frontal (coronal)
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19
Q
  • horizontal plane at right angles to the sagittal and frontal planes, slicing the body
    into a superior (upper) and inferior (lower) portions.
A
  1. Transverse (axial)
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20
Q

are words used to describe the location of one body part in relation to another. They are commonly used in anatomy, biology, and medicine to ensure clear and precise communication.

A

Directional terms

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21
Q

What are the Directional Terms?

A
  1. Anterior
  2. Posterior
  3. Dorsal
  4. Distal
  5. Proximal
  6. Median
  7. Medial
  8. Lateral
  9. Superior
  10. Inferior
  11. Cranial
  12. External
  13. Internal
  14. Palmar
  15. Plantar
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22
Q

In front of or front

A
  1. Anterior
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23
Q

In behind of or behind

A
  1. Posterior
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24
Q

Towards the back of the body

A
  1. Dorsal
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25
Away or farthest away from the trunk or the point of origin of the body part
4. Distal
26
Closer or towards the trunk or the point of origin of the body part
5. Proximal
27
Midline of the body
6. Median
28
Towards the median
7. Medial
29
Away from median
8. Lateral
30
Towards the top of the head
9. Superior
31
Towards the feet
10. Inferior
32
Towards the head
11. Cranial
33
Towards the surface, superficial
12. External
34
Away from the surface, deep
13. Internal
35
Anterior hand or palm of hand (palmar)
14. Palmar
36
Inferior surface of foot (sole)
15. Plantar
37
are the junction of two or more bones and allow movements to take place in various directions and degrees of motion.
joints
38
Types of Movements
1. Flexion 2. Extension 3. Plantarflexion 4. Dorsiflexion 5. Abduction 6. Adduction 7. Protraction 8. Retraction 9. Depression 10. Elevation 11. Medial (internal) rotation 12. Lateral (external) rotation 13. Pronation 14. Supination 15. Circumduction 16. Deviation 17. Opposition 18. Reposition 19. Inversion 20. Eversion
39
Decreasing the angle between two structures
1. Flexion
40
Increasing the angle between two structures
2. Extension
41
Flexion of the plantar (underside) part of the foot
3. Plantarflexion
42
Flexion of the dorsum (top) part of the foot
4. Dorsiflexion
43
Moving away from the midline
5. Abduction
44
Moving towards the midline
6. Adduction
45
Moving forwards and laterally simultaneously
7. Protraction
46
Moving backwards and medially simultaneously
8. Retraction
47
Moving downwards
9. Depression
48
Moving upwards
10. Elevation
49
Spiral movement towards the midline
11. Medial (internal) rotation
50
Spiral movement away from the midline
12. Lateral (external) rotation
51
Medial rotation of the radius, resulting in the palm of the hand facing posteriorly (if in anatomical position) or inferiorly (if elbow is flexed)
13. Pronation
52
Lateral rotation of the radius, resulting in the palm of the hand facing anteriorly (if in anatomical position) or superiorly (if elbow is flexed)
14. Supination
53
Combined movement starting with flexion, then abduction, extension, and ending with adduction
15. Circumduction
54
Movement of the wrist joint towards the radial or ulnar sides (radial deviation, ulnar deviation)
16. Deviation
55
Paloob
Radial deviation
56
Palabas
Ulnar deviation
57
Touching the pad of any one of your fingers with the thumb of the same hand
17. Opposition
58
Separating the pad of any of your fingers from the thumb of the same hand
18. Reposition
59
Plantar side of the foot is rotated towards the median plane
19. Inversion
60
Plantar side of the foot is rotated away from the median plane
20. Eversion
61
is key to good health. But we tend to limit ourselves to one or two types of activity. People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness may be ignored. In reality, we should all be doing aerobics, stretching, strengthening, and balance exercises.
Exercise
62
The 4 most important types of exercise
1. Aerobic exercise 2. Strength training 3. Stretching 4. Balance exercises
63
which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls.
1. Aerobic exercise
64
Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints. It's important to feel some muscle fatigue at the end of the exercise to make sure you are working or training the muscle group effectively.
2. Strength training
65
helps maintain flexibility. We often overlook that in youth when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling. Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.
3. Stretching
66
makes you feel steadier on your feet and helps prevent falls. Typical balance exercises include standing on one foot or walking heel to toe, with your eyes open or closed. The physical therapist may also have you focus on joint flexibility, walking on uneven surfaces, and strengthening leg muscles with exercises such as squats and leg lifts.
4. Balance exercises
67
Children and adolescents aged 5-17 years
 Should do at least 60 minutes of moderate to vigorous-intensity physical activity daily.  Should include activities that strengthen muscle and bone, at least 3 times per week.
68
Adults aged 18–64 years
 Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.  Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
69
Adults aged 65 years and above
 Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of both.  Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.
70
is a guideline for designing and adjusting exercise programs to improve fitness effectively. It stands for:
FITT-VP Principle
71
FITT-VP
Frequency Intensity Time Type Volume Progression
72
How often you exercise (e.g., days per week).
1. F – Frequency
73
How hard you exercise (e.g., moderate or vigorous).
2. I – Intensity
74
The duration of each exercise session (e.g., 30 minutes).
3. T – Time
75
The kind of exercise performed (e.g., cardio, strength training).
4. T – Type
76
The total amount of exercise (frequency × intensity × time).
5. V – Volume
77
Gradually increasing the difficulty of your workouts over time.
6. P – Progression

PEH 2 (2 decks)

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