Nutrition and Physical Fitness Flashcards

A set of vocabulary flashcards covering stretching techniques, body composition metrics, and anatomical terms from the PATHFIT transcript.

Ballistic Stretching

A type of stretching that uses muscle contractions to force muscle elongation with bobbing or bouncing (up and down) movements.

Stretch reflex response

A response activated by the bobbing motion during ballistic stretching, according to Nelson & Kokkonen (2007).

Static Stretching

A method involving slowly stretching a segment of the body to the farthest point and holding that position for at least $15-30$ seconds.

Dynamic Stretching

The use of a muscle's own force production and the body's momentum to take a joint through the full available range of motion (Clark & Lucelt, 2010).

Proprioceptive Neuromuscular Facilitation (PNF)

A rehabilitation technique initiated over $50$ years ago used to stimulate the neuromuscular system to excite proprioceptors.

Proprioceptors

Sensory organs located in muscles, tendons, bones, and joints that are excited to produce a desired movement.

Body Composition

The amount of fat on the body versus other tissues such as muscle, bones, and skin, often expressed as a percentage of body weight.

Water

The single most abundant chemical substance in the body, accounting for $60\%$ to $80\%$ of body weight.

Protein

The basic structural material of the body, composing $10\%$ to $30\%$ of cell mass.

Blood

A substance accounting for approximately $8\%$ of body weight, with an average volume of $5-6\,L$ in healthy adult males and $4-5\,L$ in healthy adult females.

BMI (Body Mass Index)

A metric that evaluates a person in terms of height and weight.

Muscle

One of the three components listed alongside ligaments and tendons as part of the physical fitness lesson.

Ligament

An anatomical structure noted as a key component in the context of flexibility and stretching.

Tendon

A tissue that connects muscle to bone, listed as one of the basic components in the physical fitness module.