PATHFIT Reviewer Flashcards

Vocabulary practice flashcards covering physical fitness components, body movements, BMI, TDEE, macronutrients, micronutrients, and Pinggang Pinoy.

Physical Fitness

The ability of the body to work together efficiently.

Health Related Components

Components that contribute to good health, wellness, and the ability to perform daily activities. Includes body composition, cardiorespiratory endurance, flexibility, muscular endurance, and strength.

Skill Related Components

Components that help individuals to perform well in sports and activities requiring motor skills. Includes agility, balance, coordination, reaction time, speed, and power.

Agility

The ability to move/change direction quickly.

Balance

The ability to maintain body control.

Coordination

The ability to perform movements smoothly.

Reaction Time

The ability to respond quickly.

Speed

The ability to perform movement quickly.

Flexion

A body movement that decreases the angle of a joint.

Extension

A body movement that increases the angle of a joint.

Abduction

Movement away from the midline.

Adduction

Movement toward the midline.

Circumduction

Circular movement combining several joint movements.

Supination

Movement where the forearm rotates so the palm faces forward/up.

Pronation

Movement where the forearm rotates so the palm faces backward/down.

Rotation

Turning a body part around its axis.

Medial/Internal Rotation

Rotation toward the midline.

Lateral/External Rotation

Rotation away from the midline.

Dorsiflexion

Movement where toes move upward.

Plantar flexion

Movement where toes point downward.

Inversion

Movement where the sole turns inward.

Eversion

Movement where the sole turns outward.

Protraction

Movement that moves forward.

Retraction

Movement that moves backward.

Elevation

Movement that moves upward.

Depression

Movement that moves downward.

Opposition

Movement where the thumb moves forward.

Reposition

Movement where the thumb returns.

Lateral Flexion

Bending the neck or the body to the side.

Hyperextension

Extension beyond the normal range.

Hyperflexion

Flexion beyond the normal range.

BMI (Body Mass Index)

A simple screening that uses a person's weight and height to determine their weight category.

BMI Formula

$$\text{Weight} / \text{Height}^2$$

Underweight BMI Range

Less than $18.5$

Healthy Weight BMI Range

$18.5$ to less than $25$

Overweight BMI Range

$25$ to less than $30$

Obesity BMI Range

$30$ or greater

Obesity Class 1 BMI Range

$30$ to less than $35$

Obesity Class 2 BMI Range

$35$ to less than $40$

Obesity Class 3 BMI Range

$40$ or greater

TDEE (Total Daily Energy Expenditure)

The estimated total amount of energy that an individual uses throughout the day.

BMR (Basal Metabolic Rate)

Energy required for essential body functions at rest.

TEF (Thermic Effect of Food)

Energy required to digest, absorb, and process food.

EAT (Exercise Activity Thermogenesis)

Energy used during planned activities.

NEAT (Non-Exercise Activity Thermogenesis)

Energy used through everyday activities.

TDEE Formula

$$\text{TDEE} = \text{BMR} \times \text{Activity Factor}$$

Women's BMR Formula

$$10 \times \text{Weight (KG)} + 6.25 \times \text{Height (CM)} - 5 \times \text{Age} - 161$$

Men's BMR Formula

$$10 \times \text{Weight (KG)} + 6.25 \times \text{Height (CM)} - 5 \times \text{Age} + 5$$

Sedentary Activity Factor

$$1.2$$

Lightly Active Activity Factor

$$1.325$$

Moderately Active Activity Factor

$$1.55$$

Very Active Activity Factor

$$1.725$$

Super Active Activity Factor

$$1.9$$

Energy Balance

Condition where calorie intake is equal to the TDEE.

Energy Deficit

Condition where calorie intake is lower than TDEE.

Energy Surplus

Condition where calorie intake exceeds TDEE.

Macronutrients

Nutrients that the body requires in large amounts.

Carbohydrates

Consists of sugar, starches, and fiber. Support important functions such as digestion. Recommended AMDR: $45\%\text{--}65\%$.

Protein

Provides amino acids, necessary for building muscles. Recommended AMDR: $10\%\text{--}35\%$.

Fats

Used for energy. Recommended AMDR: $20\%\text{--}35\%$.

AMDR (Acceptable Macronutrient Distribution Ranges)

Recommended macros that support adequate nutrition.

Micronutrients

Nutrients required by the body in small amounts.

Vitamins

Micronutrients made by plants or animals.

Water Soluble Vitamins

Vitamins that dissolve in water and enter the bloodstream directly.

Fat Soluble Vitamins

Vitamins that require dietary fat to be absorbed properly.

Vitamin A

Key vitamin needed for healthy vision and skin.

Vitamin B

Key vitamin that helps turn food into energy.

Vitamin C

Key vitamin that protects cells from damage and builds collagen.

Vitamin D

Key vitamin that absorbs calcium to build strong bones.

Macrominerals

Minerals that your body needs in larger amounts.

Trace Minerals

Minerals that your body needs in tiny, trace amounts.

Calcium

A macromineral that builds and maintains strong bones and teeth, and helps muscles contract.

Potassium

A macromineral that maintains healthy blood pressure and keeps the heart beating regularly.

Iron

A trace mineral that is a protein in red blood cells that carries oxygen throughout your body.

Zinc

A trace mineral that is crucial for wound healing.

Pinggang Pinoy

A new, simple visual food guide.

Go energy giving

Foods such as rice and root crops that provide energy to support bodily functions.

Grow body building

Foods such as fish and lean meat needed for the growth and repair of body tissues.

Glow body regulating

Foods such as fruits and vegetables packed with vitamins needed for the regulation of body processes.