PATHFit 1: Movement Competency Training Flashcards

Comprehensive vocabulary flashcards covering anatomical planes, core stability, exercise movements, fitness components, and training protocols based on PATHFit 1 Chapters 1 through 4.

RA 5708

The law that mandates an additional three subjects of Physical Education in college to ignite appreciation for physical education and develop individual and social activities.

Physical Development

A PE objective focused on freedom from diseases as well as achieving physical fitness.

Emotional Development

A PE objective where informal activities offer opportunities to develop high self-esteem and the ability to cope with routine stresses of daily living.

Social Development

The development and maintenance of meaningful interpersonal relationships through participation in physical activities.

Mental Development

The development of mental capacities through learning the principles, rules, and strategies of games and sports.

Core Stability Muscles

Deep muscles in the abdomen, pelvis, and back (also known as postural muscles) that act as a corset or scaffolding to maintain good posture rather than moving the trunk.

Warm-Up

Preparatory exercises performed prior to engaging in more vigorous activities that increase body temperature for efficient performance.

Dynamic Warm-Up

Actively warming up the body before exercise by moving in a variety of directions at different rates to promote blood flow, joint ROM, and muscle flexibility.

Passive Warm-Up

A type of warm-up that uses external heat sources (e.g., hot tub) and is rarely used for training.

General Warm-Up

Light activities like jogging, biking, squats, planks, and lunges performed to raise overall body temperature.

Specific Warm-Up

A warm-up that mimics specific sport moves, such as basketball shots, volleyball serves, or football passes.

Cool-Down

The tapering off phase at the end of a workout, typically continuing activity at a reduced intensity to return muscles back to their resting length.

Static Stretching

The most common form of stretching where muscle groups are elongated without moving around, helping in recovery after exercise.

Assisted Stretching

An advanced method of stretching performed with a partner as part of a cool-down.

Flexibility Training

Activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.

Flexibility

The bilateral or unilateral action of opposing muscle groups to produce joint movement, typically assessed in non-weight bearing situations.

Fundamental Movement Skills

Basic motor skills essential to motor development in children, categorized into stability and balance, manipulative, locomotor, and movement/body awareness.

Assessments of Physical Activity Readiness Levels

A simple and effective tool that helps individuals evaluate their readiness to participate in exercise programs and identify potential risks.

Fitness

A set of attributes that people have or achieve relating to their ability to perform physical activity through stimulating various body systems.

Health

A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.

Sagittal (Anteroposterior) Plane

Plane that bisects the body laterally from side to side, dividing the body into front and back halves.

Frontal (Coronal) Plane

Vertical plane that bisects the body from front to back, dividing it into right and left symmetrical halves.

Transverse (Horizontal) Plane

Plane that divides the body horizontally into superior and inferior halves.

Anatomical Planes and Axes of Rotation

Visual depiction of the Sagittal, Coronal, and Transverse planes alongside the Longitudinal, Transverse, and Frontal axes of rotation.

Anatomical Movements

The act or instance of moving bodily structures or changing the position in one or more joints of the body relative to the anatomical position.

Flexion

Anatomical movement involving flexing both arms towards the face.

Extension

The conjugate of flexion where both arms are straight, at shoulder level, and against the face.

Abduction

Lifting an arm or leg sideways away from the center line of the body.

Adduction

Moving a body part back toward its original position near the center line of the body.

Elevation

Upward movement of the shoulders.

Depression

Downward movement of the shoulders.

Protraction

Shrinking or pushing both shoulders forward.

Retraction

Shrinking or pulling both shoulders backward.

Balance

Maintenance of equilibrium involving vision, reflexes, and the skeletal muscular system.

Coordination

Integration of muscle sense to produce accurate, smooth, and harmonious body movement.

Agility

The capacity to change the direction of the body quickly and effectively.

Speed

The ability to move the body from one point to another in the shortest possible time.

Power

The combination of contraction speed and strength to provide explosive movement.

Reaction Time

The ability to respond to or initiate a movement from a given stimulus.

Organic Vigor

Soundness of the heart and lungs which contributes to the ability to resist disease.

Endurance

The capacity to sustain long continued muscular contraction over time without undue fatigue.

Strength

The capacity to sustain the application of force without breaking and exert effort against resistance.

Physical Fitness Test Items Chart

A reference table listing fitness test items paired with their targeted fitness components (e.g., Standing Long Jump for leg power, Curl-Ups for abdominal endurance).

Light Intensity

Exercise intensity causing little to no increase in breathing or heart rate, where you can still talk and sing.

Moderate Intensity

Exercise intensity causing a slight increase in breathing and heart rate, where you can talk but not sing.

Vigorous Intensity

Exercise intensity causing heart rate to increase significantly, where you cannot talk or sing.

Core

Also known as the Lumbo-Pelvic-Hip Complex; a group of trunk and hip muscles that surrounds the spine, abdominal viscera, and hip.

Core Stability

The ability to control the position and motion of the trunk over the pelvis and leg for optimum force and motion transfer in integrated kinetic chain activities.

Inner Core

Deep core unit that stabilizes the spine, consisting of the transversus abdominis, lumbar multifidus, pelvic floor, and diaphragm.

Functional Anatomy of the Core Diagram

Anatomy diagram displaying core muscle groups: Rectus Abdominis, Diaphragm, Internal/External Obliques, Transverse Abdominis, Pelvic Floor, and Spinal Erectors.

Transversus Abdominis

The deepest abdominal muscle that stabilizes the lower back and pelvis.

Lumbar Multifidus

Muscles running along the spine that support spinal stability.

Pelvic Floor

Muscles at the base of the pelvis that support pelvic organs and core stability.

Diaphragm

Main breathing muscle that contracts and flattens during inhalation.

Outer Core

Larger muscles that move and stabilize the trunk (not directly attached to the spine), including the internal/external obliques, erector spinae, and rectus abdominis.

Bracing the Core

The action of rapidly engaging abdominal muscles and sucking in the stomach to build strength, balance, coordination, and force transfer.

Push-Up

A fundamental compound movement where body weight is lowered and raised in a plank position, requiring active core bracing.

Deadlift

A strength exercise involving lifting a weight off the ground to hip level while maintaining a rigid, braced core.

Side Plank

An isometric core exercise that targets lateral trunk stability while supporting the body on one forearm and side feet.

Bracing

Core activation method that contracts abdominal, back, side, and pelvic floor muscles simultaneously to protect the spine during heavy compound lifting.

Hollowing

Core stabilization technique focused on pulling the belly button inward toward the spine ('sucking in'), primarily targeting the transverse abdominis.

Exercise Progression

A systematic method to make an exercise more challenging by altering intensity, duration, or exercise type to provide training stimulus.

Exercise Regression

An approach to decrease the demand of an exercise to maintain proper form and steady execution without overwhelming the body.

Non-Locomotor Skills

Body movements performed around the body's axis without moving from one location to another.

Standing Waist Twist

A non-locomotor exercise targeting waist and core muscles by turning the upper body while keeping the lower body still.

Mobility

A joint's ability to move effectively through its full range of motion.

Movement Competency Assessment

An evaluation tool that helps track body movement quality, track fitness progress, and maintain achievements.

Locomotor Skills

Basic body movements used to move the body from one place to another, such as walking, running, jumping, hopping, and skipping.

Spatial Awareness

Understanding where one's body is positioned in space and relative to other objects or individuals.

Visual-Spatial Awareness

The cognitive ability to visualize spatial relationships, directions, and distances to move effectively.

Jumping and Landing Sequence

The biomechanical progression of thrusting off the ground using the legs followed by safely absorbing force when returning to the surface.

Recovery Run

A short, easy run designed to add training mileage without significantly tiring the body.

Base Run

A regular short-to-moderate distance run performed at a standard pace to build endurance.

Long Run

An extended training run aimed at improving raw endurance and stamina.

Progression Run

A moderately challenging training run that starts at an easy pace and finishes at a faster pace.

Cardiorespiratory Fitness (CRF)

The capacity of the circulatory and respiratory systems to supply oxygen to working skeletal muscles during sustained physical activity.

Short Duration, High Intensity Training

Interval training structured with alternating short bouts of high-intensity exercise and rest, typically utilizing exercise-to-rest ratios of $1:1$ or $2:1$.

Moderate Duration, High Intensity Training

Training performed near or slightly above the lactate threshold where metabolic lactate accumulates, leading to muscular fatigue.

Long Duration, Moderate Intensity Training

Also known as Long, Slow Distance (LSD) training; an aerobic endurance method characterized by high volume and low stress.

Resistance Training

Strength or weight training utilizing muscular contraction against opposing resistance to increase skeletal muscle growth, strength, and anaerobic capacity.

Free Weights

Classic strength training equipment such as dumbbells, barbells, and kettlebells.

Resistance Bands

Elastic exercise bands that provide continuous resistance throughout a full range of motion when stretched.

Suspension Equipment

Training equipment that uses gravity and body weight to perform functional resistance exercises.

Compound & Core Strength Movements

Demonstrations of fundamental resistance movements: Deadlift, Plank, Pull-Up, and Bench Press.

Strength & Machine Training Movements

Demonstrations of targeted strength exercises: Body Weight Squat, Leg Press, Overhead Triceps Extension, and Cable Push-Down.