PATHFIT QUIZ 1-5

Physical Activity Towards Health and Fitness

What doe stage acronym for PATHFIT means?

Article XIV, Section 19 of the Philippine Constitution

What Philippine Constitution states that…

The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry.

Mrs. Mary Lyn Billena Favila

Full Name of Your PATHFIT Teacher

Heredity

Lifestyle

Body Type

Age

Health Status

Diet

Factors Affecting Physical Fitness

Ectomorph, Mesomorph and Endomorph

3 types of Body Type

Ectomorph

A Body type that shoulder is narrower than hips, thin and lanky and Small bone structure.

Mesomorph

A medium bone structure, athletic body, efficient metabolism making it easier to gain muscle or lose fat.

Endomorph

A soft rounded body, larger belly and hip, stockier bone structure, gain fat very easily and struggle to lose and slow metabolism.

Health-Related Components

Relates to the efficiency of bodily systems.

Skill-Related Components

The Capacity to execute daily task of physical activity and improve performance.

Cardiovascular endurance

A Health Related Component that focuses on the Heart and Lungs capacity to provide oxygen to the muscles for long physical activities like running, swimming and hiking.

Muscular strength

The ability of the muscles to generate force

Muscular endurance

To use muscles for an extended duration like heavy lifting.

Flexibility

To move freely and smoothly for a complete range of motion.

Body Composition

Proportion of body weight, fat in relation to muscles. BMI (Body Mass Index)

Speed

Also referred to the movement time

Power

Rapidly apply force, a combination of physical power, strength and speed.

Agility

Quickly change direction with precision.

Balance

Control equilibrium without losing stability.

Reaction Time

Perceiving a stimulus, quick to react, move or act.

Coordination

Sensory input with motor skills, all senses are used.

MFIT

a mode or type of excercise

Mode, Frequency, Intensity and Time

MFIT stands for?

Frequency, Intensity, Time and Type

FITT stands for?

Aerobic Exercises or Cardio Workouts

A mode of excercise that needs more oxygen for longer period of time like Zumba.

Anaerobic Excercise or Resistance Training or Strength Training

Focuses on strength and more intense, they are muscles development excercises.

Stretching

When feeling tension in muscles, like Yoga for flexibility and mental relaxation.

Calisthenics or Body Conditioning Workouts

May also known as Warmup-ups

Plyometrics

For athletes/advance excercisers where it focuses more on endurance that needs a coach or professional.

Frequency

Answers to how many times you excercise

Intensity

How difficult or how hard

Time

To maintain optimal fitness

Specific, Measurable, Attainable, Relevant and Time bound

SMART

Training Principles

These are principles that enhance performance and avoid injury risk.

Principle of Overload

Accelerate body’s adaptation beyond it's regular level

Principle of Progression

Training gradually intensified to delevelop more.

Principle of Specificity

Individual sport activity that depends on the goal.

Principle of Variety

Maintaining, add different activities to maintain interest.

Principle of Warm-up

To boost and prepare the body for an activity.

Principle of cool-down

Helps return heart rate and breathing

1 absent

3 Late in the class = ?

3 Absences

How many Absences before you are drop in the course?

INC

Grade given when you fail the subject

Locomotor skills

also known as gross motor skills, refer to the capacity to move the body and maintain balance while being shifted.

Non-locomotor skills

refers to controlled movements of the body that are performed from a stable foundation of support.

Crawl

A movement that improves neuromotor abilities, core stability and mobility.

Baby Crawl

Quadruped position, performing a contralateral moving forward with one hand and the other knee.

Circular crawl

Same as baby crawl position, circular motion.

Linear Bear crawl

Same as baby crawl, elevated knees then a backwards crawl

Lateral Bear Crawl

Initial position: Liners bear crawl

Shift laterally by stepping left hand and right knee

Linear Crab crawl

Hands on the floor behind the glutes and elevate the glutes slightly. Left hand and right foot.

Lateral crab crawl

Position: same as linear Crab crawl

Elevate the hips from the floor and initiate lateral movement.

Gorilla crawl

Transfer the body’s weight to the hands as jumping forward.

Sideways Gorilla Crawl

Same as gorilla crawl, elevate the hands and extend them towards the left.

Plank Walk

Straight arm plank position. Taking modest step forward with right hand and left foot, moving on the same direction.

Lateral side walk

Same as plank walk.

Left foot out, right hand in proximity to the left hand.

Left hand out, right foot in.

Jumping and Landing

The process of loading and absorbing force to transfer impact to the muscles of the hip, quadriceps and lower limbs to prevent stiff legged landings.

Reverse drop

Drive arms forward as drop off the box.

Jumping

Stand upright, feet positioned at the width of the hips. Half squat position, extend elbows behind you.

Landing

Decelerate the body by distributing the weight evenly for the entire foot. Keep spine neutral by looking forward, knees behind the toes

Running

Requires maintaining equilibrium on a leg, one leg at a time.

Arm action

Sitting position, sit tall, elbows 90°, tuck elbows close to the trunks.

Swing arms forward and back, hands move from chin to hip

Leg action

Striking the ground with the ball of your foot first with forward propulsion.

High Knee March Walk

Stand tall, chest up, look forward.

One knee up above the hip as you swing the arms with elbows bent 90°.

High Knees

Stand tall. Knees up in like with the hip and quickly bring back on the ground. Alternating.

Lateral high knees

High knees but sideways.

A-Skips

Stand tall, chest up, look straight. Skip forward by pushing one foot and driving the other knee up high above the hip. Swing arms forcefully.

Lateral A-skips

A-skips sideways.

Power skips

Skips, swing arm explosively, driving the knee towards the chest.

Side shuffle

Half squat. Push off with one foot and step sideways with the other.

Back Pedal

Same as side shuffle. Run backwards with short and quick steps.

Carioca

Knees slightly bent, moving to the right, lift left foot up and cross it in front of right foot, vice versa.

High Knee Carioca

Same as Carioca, powerfully drive the knee up almost in line with the hip as it crosses over the front leg.

Deadbug Series

A progressive set of excercises that enhances core strength by engaging the deep abdominal muscle.

Dead bug with arm and leg extension

Lying in a supine position, both knees flexed.

Tabletop posture. Right leg forward, raise left arm above.

Deadbug with foot slide

Extend one leg, gliding the foot forward along the floor.

Deadbug with overhead reach

Supine position, arms fully extend, grasp a weight above the head, knees flexed, feet resting flat on the floor.

Deadbug press

One leg elevated. Elongate the leg while raising the arm a I've the head.

Plank series

An isometric core workout that requires maintaining a position similar to a push up for as much time as possible.

Front plank

Prone position, both arms on the floor, elbows beneath the shoulders, elevate upper body, apply force to the floor.

Side plank

Lateral position. Legs fully extened. knees, hips and feet aligned, elbow site beneath the shoulder.

Kneeling plank

Push through knees and forearms to lift hips.

Straight arm plank

Elevated hips, exert force through the knees and forearms.

Bird Dog Series

Form of excercise that improves both strength and endurance, emphasis on spine stability.

Bird dog with arm and leg extension

Quadruped position, extend one arm and other leg with toes painted outward. Align in a straight position.

Bird dog crunch

Quadruped position, pull elbow and opposite knee towards the middle of the body.

Bird dog push-up

Plank stance. Elevate right hand and left leg then return to initial position and do a push up.

Scapulothoracic excercise

Increases upper body strength, decreases probability of shoulder injuries and boost posture.

YTW excercise

Focuses on inter-scapular muscles located between the shoulder blades.

Standing YTW

Stand, legs bent, half squat.

Prone YTW

Lie in a prone position. Hold steady. Perform abdominal brace.

Lumbo-Pelvic hip excercise

Entails controlled movements in the lower spine and pelvis.

Glute hip bridge

Supine position, floor, knees flexed. Arms on the side. Toes lifted. Elevate the hips and maintain.

Glute bridge hold

Supine position, floor, knees flexed. Arms on the side. Toes lifted. Elevate the hips to the maximum height as possible.

Glute bridge march

Supine position, floor, knees flexed. Arms on the side. Elevate the hips through arms, upper backs and feet. Raising one foot and knee towards the chest.

Glute bridge single leg extension

Supine position, floor, knees flexed. Arms on the side. Hold the bridge and extend one leg and maintain.

Squat series

Is an excellent compound excercise known for its ability to enhance muscular strength in the lower body.

Prisoner's squat

Upright position, hands at the back of the head while retracting shoulders and elbows. Lower into a squat position below the level of the knee joint.

Box squat

Upright position in front of a box. Flexed knees and descend the buttocks towards the box.

Split squat

Split leg position, one leg positioned to the front and other one backward. Bend knees and descend the hips till the rear knee is a little higher than the floor.