PEPC10 Written Exam

why do we even have to do this brah HAHAHA

health

state of complete well-being in terms of physical, mental & social aspects

fitness

capacity to perform daily activities, not only physically but with mental motivation & alertness

wellness

balance of physical, mental, & social well-being. requires a holistic approach.

cardiorespiratory endurance

exercises heart and lungs, increasing stamina & efficiency. examples: running, swimming

muscular strength

ability to exert force through muscles in a single contraction. can use weights or bodyweight

muscular endurance

ability of muscle group to perform contractions repeatedly (long duration) without fatigue. ex. planking, bodyweight

flexibility

range of motion per joint, lowers risk of injury. ex. yoga & gymnastics

body composition

ratio of fat to lean (muscle, bone, organs). must be balanced to avoid risks and diseases

agility

ability to do various movements in rapid succession, adapting to dynamic situations; change direction quickly with control

balance

ability to remain stable (stationary or moving), leading to precision and control

coordination

ability to use diff. body parts at the same time in a smooth and efficient manner requires precision

power

ability to exert maximum force in a short amount of time. explosive strength. ex. jumping

reaction time

time between noticing a stimulus and responding to it; quick response

speed

ability to move quickly across ground (one direction) or move limbs rapidly

[FITT] frequency

how often an exercise is done. goal: 3-5 times a week, moderate to vigorous

[FITT] intensity

how hard you exercise. moderate = you can still talk, vigorous = you can’t talk

[FITT] time

duration of exercise. recommended: 30-60mins

[FITT] type

kind of exercise and its target. depends on fitness goals

[UTS] specificity

particular training goals, body parts or systems to target

[UTS] overload

pushing body to maximum or past its usual capabilities, increased intensity

[UTS] progression

slow increase of intensity to avoid injury and burnout

[UTS] reversibility

effects of exercise can wear off, so consistency is possible

[UTS] individuality

exercise is highly specific to your needs and goals, as well as physiological factors

[UTS] recovery

giving time to muscles and bodies to regenerate. sleep is especially important

[SM] endorphin release

neurotransmitters that give feelings of happiness and relief. helps improve mood

[SM] sleep improvement

enhanced sleep quality, easier to fall asleep. good for mental health

[SM] reduced anxiety & depression

physical activity as an emotional regulator, releases natural mood stabilizers

[SM] mental break

step back from daily stressors, refreshed perspective

[SM] self esteem

achieving small fitness goals can boost self esteem

nutrition

needed, through balanced diet, for daily bodily function

carbohydrates

energy source

proteins

muscle repair and growth

fats

secondary energy source, hormone production, nutrient absorption

vitamins & minerals

energy production, immune function, muscle contraction

water

hydration, regulated body temp etc.

BMI

height relative to weight

head & neck

forehead, temples, eyes, nose, cheeks, mouth, ears, neck

anterior trunk

chest, diaphragm, abdomen, navel

posterior trunk

shoulder blades, middle back, lower back

arms

upper elbow, forearm, wrist, hands fingers

legs

thigh, knee, shin (front), calf (back), ankle, foot, sole (heel & ball), toes

pectoral

shoulder girdle - connects arm to trunk

pelvic

hip girdle - connects leg to trunk

anatomical landmarks

points of reference (for other body parts and movement)

anatomical position

standing upright, facing forward, arms hanging, feet together, toes forward

midline

divides body left and right

medial

toward center

lateral

away from center

proximal

close to limb attachment

distal

far from limb attachment

ventral

anterior/front

dorsal

posterior/back

superior

view from above; towards the head

transverse

horizontal plane, perpendicular to longitudinal axis. rotational movement

saggital/median

plane passing through midline dividing right and left. forward backward motion

coronal

frontal plane dividing anterior and posterior. side to side movement.

longitudinal axis

up and down; rotational movement

sagittal axis

horizontal front to back; side to side movement

transverse axis

horizontal side to side; forward & backward movement

axes

imaginary lines around which body parts rotate

[SPM] flexion

anteriorly directed sagittal plane rotation

[SPM] extension

returns body segment to anatomical position after flexion

[SPM] hyperextension

rotation beyond anotomical position opposite from flexion

[FPM] abduction

move away from midline; take away

[FPM] adduction

towards rest; to bring back

inferior

away from the head

superficial

external, surface

deep

internal, below surface

cervical

neck region

thoracic

chest region

lumbar

lower back region

plantar

sole or bottom of feet

dorsal (also)

top of feet/hands

palmar

the palm duh

flexion (sagittal)

decrease angle between 2 bones

extension (sagittal)

increasing angle between 2 bones

elevation (frontal/coronal)

raise shoulders

depression (frontal/coronal)

lower shoulders

inversion (frontal/coronal)

sickled foot

eversion (frontal/coronal)

lifting outer edge of foot (skating on ur ankles)

rotation (transverse)

inward or outward turning around spine

pronation (transverse)

wave hand inward

supination (transverse)

wave hand outward (lateral)

horizontal flexion (transverse)

bring raised arm from side to front

horizontal extension (transverse)

bring raised arm out to side from front

circumduction (multiplanar)

arm circles

opposition

thumb movement to tips of fingers