PE FINAL REVIEWER :)

Transverse plane (supine elbow-to-opposite-knee)

The plane of motion used when rotating the torso in a supine exercise to touch one elbow to the opposite knee.

Sagittal plane (same-side knee touch)

The plane of motion when the elbow touches the knee on the same side.

Primary squat muscles

The gluteus maximus and quadriceps are the main muscles used in a squat.

Lunges

A unilateral movement exercise working the quadriceps, hamstrings, glutes, and stabilizers.

Bear crawl

A locomotion exercise targeting the posterior chain: hamstrings, glutes, and lower back.

Rectus femoris

A long anterior thigh muscle originating from the pelvis.

Sartorius

The longest muscle in the thigh.

Hinging

An exercise focusing on the posterior chain including hamstrings, glutes, and lower back.

Arm scissors

A supine exercise where the right arm slowly extends back toward the floor.

Spider-man lunge

A quadrupedal plank exercise bringing the knee to the elbow.

Red blood cell production

A function of the skeletal system.

Frontal plane movements

Movements parallel to the plane dividing the body into anterior and posterior parts.

Transverse plane (baseball pitch)

The plane used when rotating the torso during a baseball pitch.

Sumo squat instructions

Feet wider than shoulder-width, toes out 45°, hips back, bend knees to lower.

Concentric contraction (bicep curl)

Flexing the arm upward during a bicep curl.

Eccentric contraction (bicep curl)

Lowering the arm during a bicep curl.

Muscle naming

Muscles are named by location, size, and fiber direction.

Function of ribs

Ribs protect the internal organs of the thoracic cavity.

Dart position

Lie face down, legs extended, arms at sides, lift chest using upper back muscles.

Seated-to-kneeling hip hinge

Sitting with bent legs, shifting weight forward, rising onto the knees.

Shoulder-width squat

Squatting hip-width apart while drawing the belly button inward.

Hip flexor stretch

Kneeling on one knee and moving the hips forward.

Inch-worm

Standing tall, hinging at hips, placing hands on ground, walking hands forward.

Skeletal muscle

Voluntary, striated muscle attached to bones.

Cardiac muscle

Involuntary, striated muscle found in the heart.

Smooth muscle

Involuntary, non-striated muscle found in internal organs.

Exercise & cardiovascular health

Regular fundamental exercises improve cardiovascular endurance.

Daily routine components

Daily routines should include balance, strength, and flexibility exercises.

Benefit of exercise routines

Regular exercise improves cardiovascular fitness.

Exercise routine concept

Exercise routines involve structured, regular physical activity.

Effects of exercise routines

They improve cardiovascular health, strength, and overall well-being.

Extensibility

Muscle’s ability to stretch without sustaining damage.

Elasticity

Muscle’s ability to return to original shape after stretching.

Consistency in exercise

Helps build habits and track progress.

Primary muscle in dead bug

Rectus abdominis.

Clavicle

The s-shaped bone of the pectoral girdle.

False ribs

There are 5 pairs of false ribs.

Coordinated movements application

Avoid complex moves; focus on simple, isolated movements.

Effects of coordinated routines

Improve overall body strength and endurance.

Workout plan design

Include varied exercises arranged in a planned sequence.

Cardio exercises

Jogging, cycling, and swimming emphasize cardiovascular endurance.

Strength exercises

Strength training, Olympic lifting, and powerlifting emphasize muscular strength.

Personal fitness philosophy

Emphasizes stability, gradual progress, and realistic goals.

Daily exercise integration

Improves cardiovascular fitness and lowers disease risk.

Three energy systems

Anaerobic, aerobic, and phosphagen systems.

Closed kinetic chain

Exercises where the hand or foot stays fixed.

Natural movement exercises

Hinging, squatting, and lunging mimic daily movements.

Cardiac muscle function

Pumps blood through the body.

Benefit of daily exercise

Improves overall health and fitness.

Goal of locomotion exercises

Enhances gait, balance, and coordination.

Importance of fundamental exercises

Improves health and helps prevent chronic disease.

Role of exercise

Supports physical and mental well-being.

Fundamental exercises in daily life

Enhance functional movement for everyday tasks.