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2nd Sem: Midterm (All) > PATHFIT > Flashcards

PATHFIT Flashcards

(63 cards)

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1
Q

this type of action you perform before your main exercise to ALLOW YOUR BODY TO ADJUST GRADUALLY TO THE INCREASED DEMAND OF YOUR HEART, MUSCLES, BREATHING, AND CIRCULATION to protect you form injury and muscle soreness

A

Warm-up

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2
Q

the most intense part of youe workout. it is WHEN YOU PERFORM THE MAIN ACTIVITY OR EXERCISE

A

main exercise/conditioning

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3
Q

it requires you to do this after your main exercise to slowly bring your heart rate and breathing back to its NORMAL LEVEL and RETURN to resting state

A

cool down

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4
Q

3 types of phases of exercises

A
  1. traditional exercise phase (3 phases)
  2. evolving exercises phases (4 phases)
  3. modern exercise phases (5 phases)
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5
Q

4 phases exercises

A

evolving exercises phases:

WARM UP
STRETCHING
CONDITIONING
COOL DOWN

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6
Q

3 phases exercises

A

traditional exercises phase:

WARM UP
CONDITIONING
COOL DOWN

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7
Q

5 PHASES EXERCISE

A

WARM UP
DYNAMIC STRETCHING
CONDITIONING
COOL DOWN
STATIC STRETCHING

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8
Q

a type of stretching that involves extending specific muscles and holding the position (staying in place)

A

static stretching

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9
Q

a type of stretching that involves moving while stretching (going one place to another)

A

dynamic stretching

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10
Q

these are used to describe the actions of muscle upon the skeletons

A

anatomical terms of movement

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11
Q

the apposite movement is also known as

A

antagonistic movement

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12
Q

decreasing and increasing the angle between two body parts

A

flexion and extension

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13
Q

refers to the movement that decreases the angle of two body parts

A

flexion

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14
Q

refers to the movement that increases the angle of two body parts

A

extension

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15
Q

which part of the body are the tibia and femur located

A

leg (lower part)

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16
Q

which part of the body are the ulna and humerus located

A

arms (upper part)

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17
Q

movements towards or away from midline of the body

A

abduction and adduction

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18
Q

movement away from the midline (just like abducting someone)

A

abduction

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19
Q

movement towards the midline

A

adduction

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20
Q

movements of the limbs around their long axis

A

medial and lateral rotation

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21
Q

rotational movement towards midline (example: pike)

A

medial rotation

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22
Q

medial rotation is also called

A

internal rotation

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23
Q

movement rotation away from the midline (sakang)

A

lateral rotation

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24
Q

refers to movement in superior and inferior direction

A

elevation and depression

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25
movement in a superior direction (shrugging)
elevation
26
movement in an inferior direction
depression
27
"prone position" elbow and shoulder still, flip your hand, palm down
pronation
28
"supine position" hand resting on a table, shoulder and elbow still, palm up
supination
29
refers to the movements at the ankle
dorsiflexion and plantarflexion
30
two surfaces of the foot
dorsum surface (heel/superior surface) plantar surface (talampakan)
31
the foot points more superiorly (heel)
dorsiflexion
32
the foot points inferiorly (tiptoe: jumping jacks)
plantarflexion
33
refers to the rotation of the foot around its long axis
inversion and eversion
34
the movement of the sole towards median plane
inversion
35
movement of the sole away from the median plane
eversion
36
the conical movement of a limb extending from the joint forms "cone" by the movement of the limbs
circumduction
37
the movementof the anterolateral of the scapula on the thoracic wall (shoulder)
protraction
38
the posteromedial movement of the scapula on the therocic wall
retraction
39
4 types of exercises
1. endurance 2. strength 3. flexibility 4. balance
40
a type of exercise to increase your breathing and heart rate to keep your heart, lungs, and circulatory system healthy
endurance
41
a type of exercise if you want to build up your muscles also called as "strength training" and "resistance training"
strength
42
a type of exercise that stretches your muscle and help your body to stay limber to improve your range of motion, posture, and ability
flexibility
43
a type of exercise that is usually important especially to older adults as it helps to prevent falls
balance
44
7 principles of exercise
1. individuality 2. specificity 3. progression 4. overload 5. adaptation 6. recovery 7. reversibility
45
a principle that states that everyone is different (different factors in life: genetics, mental state, muscle type, etc) and responds differently to training
individuality
46
it is a principle that states that focusing on a very specific exercise to improve your ability
specificity
47
a principle of exercise that is very close to overload, but it is the process itself
progression
48
a principle that states that you need to "suffer" in order to progress. in other words, fully exertion of the body to beyond its endurance to adapt changes
overload
49
a principle that states that when our body get used or become accustomed yo exercising at a given level, it adjust and improves easily
adaptation
50
a principle that states that our body cannot repear itself hence we need to give our body a break
recovery
51
a principle that states when you stop a particular exercise that your body is accustomed to
reversibility
52
this is a quick treatment to treat pain and swelling for acute musculoskeletal injury
R.I.C.E. treatment
53
R.I.C.E.
R-est I-ce or cold pack C-ompression E-levation
54
it is a subcategory of physical activity that is planned, structed, repetitive, and purposeful
exercises
55
CRF
cardiorespiratory fitness
56
this measures how well your body takes in oxygen and deliver it to your muscles and organs during exercises (prolonged period of exercise)
cardiorespiratory fitness (CRF)
57
types of cardiorespiratory endurance exercise
1. power walk 2. dance aerobics 3. high intensity interval training (HIIT) 4. tabata work out 5. pound work out
58
consists of short outbursts of intense work that last between (15sā€“4m) follwed by a quick recovery period then right back to the work out
high intensity interval training
59
it is a type of HIIT that yields the most benefit in a short amount of time. (8 rounds of 20 secomds exercise, 10 seconds rest)
tabata work out
60
who discovered tabata exercise
dr. izumi tabata, 1996
61
world's first cardio jam session inspired by drumming
pound work out
62
who created the pount work out
kirsten potenza and cristina peerenboom in USA, 2011
63
pound work out are combinations of
pilates, cardio, drumming, and light resistance

2nd Sem: Midterm (All) (3 decks)

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