PATHFit 1 Midterm Study Guide: Basic Principles of Fitness, Nutrition, Human Movement, Body Planes, Joint Movements, and Stretching

A complete set of vocabulary flashcards covering basic principles of fitness (FITT, overload, progression, specificity, individuality, reversibility, recovery), nutrition (macronutrients, micronutrients, vitamins, minerals), human movement sciences, motor skills, body planes, joint movements, and stretching types based on the PATHFit 1 Midterm notes.

Physical Fitness Program

A planned set of physical activities designed to improve or maintain a person's physical fitness, health, and ability to perform daily activities.

FITT

An acronym representing the major principles of fitness: Frequency, Intensity, Time, and Type.

Frequency

The component of the FITT principle that refers to how often a person exercises, usually expressed in the number of exercise sessions per week.

Intensity

The component of the FITT principle that refers to how hard the body is working during exercise (categorized as light, moderate, or vigorous).

Time

The component of the FITT principle that refers to how long an exercise session lasts.

Type

The component of the FITT principle that refers to the kind of physical activity or exercise performed (e.g., cardiovascular, strength, flexibility, balance, sport-specific).

Principle of Overload

The fitness principle stating that the body must be challenged beyond its usual level to improve, without exercising excessively.

Principle of Progression

The fitness principle stating that demands placed on the body should be increased gradually over time rather than performing advanced exercises immediately.

Principle of Specificity

The fitness principle stating that the body adapts specifically to the type of exercise performed.

Principle of Individuality

The fitness principle acknowledging that every person is different in age, fitness level, experience, physical abilities, goals, and recovery needs.

Principle of Reversibility

The fitness principle stating that fitness improvements can decrease when a person stops exercising for an extended period ('use it or lose it').

Recovery

The period needed between demanding exercise sessions for the body to rest and adapt, which includes rest, sleep, proper nutrition, hydration, and exercise scheduling.

Nutrition

The process by which the body obtains and uses nutrients from food for energy, growth, repair, maintenance, and regulation of body processes.

Nutrients

Substances needed by the body for normal function, broadly divided into macronutrients and micronutrients.

Macronutrients

Nutrients needed by the body in relatively larger amounts, consisting of carbohydrates, proteins, and fats.

Micronutrients

Nutrients needed by the body in smaller amounts, consisting of vitamins and minerals.

Carbohydrates

An important source of energy found in foods like rice, bread, potatoes, corn, oats, and fruits.

Protein

A macronutrient essential for growth, tissue repair, and maintenance of body tissues, sourced from tofu, eggs, fish, chicken, meat, milk, and beans.

Fats

A macronutrient that provides energy, supports cell structures, and helps absorb certain vitamins.

Vitamin A

A micronutrient that supports normal vision and immune function, sourced from carrots, leafy vegetables, and sweet potatoes.

Vitamin C

A micronutrient that supports normal tissue maintenance and immune function, sourced from citrus fruits, guava, and tomatoes.

Vitamin D

A micronutrient important for calcium absorption and bone health, obtained from foods, sunlight exposure, and fortified foods.

Calcium

A mineral important for bones, teeth, and muscle function, found in milk, yogurt, and certain leafy vegetables.

Iron

A mineral essential for the formation of hemoglobin, found in meat, leafy vegetables, beans, and fortified foods.

Water

An essential substance required for temperature regulation, transportation of substances, lubrication, and normal cellular processes.

Balanced Nutrition

A dietary pattern that includes a variety of foods providing energy-giving, body-building, and protective nutrients along with water.

Human Movement

The movement of the body or its parts through space resulting from the complex interplay of muscles, bones, joints, and the nervous system (Stuart, 2012).

Kinesiology

The study of human movement from the point of view of the physical sciences (Hamilton, 2008).

Biomechanics

The study of forces and mechanical principles applied to body movement.

Physiology

The study of how the body functions.

Anatomy

The science that identifies, describes, and studies the structures of the human body (Nordqvist, 2017).

Psychology

The study of mind and behavior.

Locomotor Movement

Movements that involve moving the body from one place to another using muscles and bones to generate force and propel the body.

Non-Locomotor Movement

Movements that are performed in one place without changing location, moving parts of the body but not the entire body.

Manipulative Movement

Movements that involve using your hands (or body parts) to move, control, or change the position of objects without moving the entire body from place to place.

Physical Factors

Factors influencing human movement that are affected by the physical body, such as body composition, health, and physical fitness status.

Psychological Factors

Factors influencing human movement that are affected by self-concept, fear, and anxiety.

Sociological Factors

Factors influencing human movement that are affected by one's perception of self in a group context.

Environmental Factors

Factors influencing human movement that are affected by access to physical facilities, equipment, weather, and season.

Body Planes

Imaginary flat surfaces used to describe sections and movements of the body.

Sagittal Plane

An anatomical plane that divides the body into left and right portions, commonly associated with forward and backward movements like flexion and extension.

Frontal Plane

Also called the coronal plane, an anatomical plane that divides the body into front and back portions, associated with side-to-side movements like abduction and adduction.

Transverse Plane

An anatomical plane that divides the body into upper and lower portions, associated with rotational movements.

Flexion

A joint movement that decreases the angle between two body segments (e.g., bending the elbow or knee).

Extension

A joint movement that increases the angle between two body segments (e.g., straightening the elbow or knee).

Hyperextension

Extension of a joint beyond its anatomical position performed within a safe range.

Abduction

Movement of a body segment away from the body's midline.

Adduction

Movement of a body segment toward the body's midline.

Rotation

Movement around a longitudinal axis, divided into internal rotation (turning inward) and external rotation (turning outward).

Circumduction

A circular joint movement combining flexion, extension, abduction, and adduction.

Dorsiflexion

Movement of the ankle that brings the top of the foot toward the shin.

Plantar Flexion

Movement of the ankle that points the foot downward (e.g., standing on toes).

Inversion

A joint movement that turns the sole of the foot inward.

Eversion

A joint movement that turns the sole of the foot outward.

Pronation

A rotational movement of the forearm that turns the palm generally downward or posteriorly.

Supination

A rotational movement of the forearm that turns the palm generally upward or anteriorly ('holding a bowl of soup').

Stretching

Deliberately lengthening or moving muscles and joints through an appropriate range of motion.

Static Stretching

Moving into a stretch position and holding it without bouncing, commonly used during cool-downs.

Dynamic Stretching

Controlled, active movements through a range of motion, commonly used during warm-ups.

Ballistic Stretching

A stretching method using bouncing or repeated jerking movements to extend beyond normal range of motion; not recommended for beginners due to injury risk.

Active Stretching

Stretching that occurs when a person uses their own muscles to hold a body position without relying on an external force.

Passive Stretching

Stretching that uses an external force (such as a person, gravity, equipment, or a wall) to assist in moving a body part into a stretch.

PNF Stretching

Proprioceptive Neuromuscular Facilitation; an advanced technique involving specific patterns of stretching and muscle contraction, often performed with a trained partner.