PEPC Module 1 - 2

Health

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

Physical, mental, and social well-being.

What are the 3 major dimensions of health?

Fitness

The ability to perform daily activities with energy and enthusiasm without excessive fatigue.

Wellness

A holistic balance of physical, mental, emotional, and social well-being.

Cardiorespiratory Endurance

The ability of the heart, lungs, and blood vessels to supply oxygen during sustained physical activity.

Muscular Strength

The maximum force a muscle or muscle group can exert in a single effort.

Progressive Overload

What training principle involves gradually increasing resistance?

Muscular Endurance

The ability of a muscle or muscle group to perform repeated contractions over time without fatigue.

Flexibility

The range of motion available at a joint.

Body Composition

The ratio of fat mass to lean mass in the body.

Muscle, bone, and organs.

What does lean mass include?

Agility, balance, coordination, power, reaction time, and speed.

What are the 6 skill-related fitness components?

Agility

The ability to move quickly and change direction with control.

Balance

The ability to maintain stability while stationary or moving.

Coordination

The ability to use different body parts together smoothly and efficiently.

Power

The ability to exert maximum force in a short amount of time.

Reaction time

The time it takes to respond to a stimulus.

Speed

The ability to move quickly across the ground or move limbs rapidly.

Frequency, Intensity, Time, Type.

What does F.I.T.T. stand for?

Frequency

How often you exercise.

Intentsity

How hard you exercise

Time

How long you exercise

Type

The kind of physical activity performed.

Specificity, Overload, Progression, Reversibility, Individuality, Recovery.

What are the 6 universal training principles?

Specificity

Training should target the specific fitness component or body system you want to improve.

Overload

Challenging the body beyond its usual level to stimulate improvement.

Progression

Gradually increasing exercise intensity, frequency, or duration over time.

Reversibility

Fitness gains can be lost when training stops.

Individuality

People respond to exercise differently, so programs should be customized to the individual.

Recover

Allowing the body enough rest and sleep to repair and adapt after exercise.

Stress

A physiological and psychological response to challenges or demands.

Eustress

Positive stress that can motivate a person to perform or achieve goals.

Distress

Negative stress that can cause feelings of being overwhelmed.

Endorphines, Improve Sleep, Reduce Anxiety

How does exercise help manage stress?

Carbohydrates, Proteins, Fats, Vitamins, Minerals, and Water

What are the 6 primary nutrients?

Carbohydrates

They are the body's main source of energy.

Protein

This has a primary function of muscle repair and growth.

Fats

They provide a secondary energy source and support hormone production and nutrient absorption.

Vitamins and Minerals

THEY Support various body functions, including energy production, immunity, and muscle contraction.

Anatomical Position

The standard reference position used to describe the location and movement of body parts.

Medial

Toward the body's midline.

Lateral

Away from the body's midline.

Proximal

Closer to the point where a limb attaches to the body.

Distal

Farther from the point where a limb attaches to the body.

Anterior

Toward the front of the body.

Ventral

Another term for anterior

Posterior

Toward the back of the body.

Dorsal

Another term for posterior

Sagittal, frontal, and transverse

3 Major Body Planes

Left and Right

What does the sagittal plane divide the body into?

Front and Back

What does the frontal/coronal plane divide the body into?

Upper and Lower

What does the transverse plane divide the body into?

Forward and Backward

What type of movement occurs in the sagittal plane?

Side-side

What type of movement occurs in the frontal/coronal plane?

Rotational

What type of movement occurs in the transverse plane?

Axes

An imaginary line around which a body part rotates.

Flexion

A movement that generally decreases the angle between body segments.

Extension

A movement that increases the angle between body segments or returns a body segment from flexion toward anatomical position.

Hyperextension

Extension beyond anatomical position.

Sagittal Plane

Flexion and extension primarily occur in which plane?

Dorsiflexion

Moving the foot/toes upward toward the shin.

Plantarflexion

Pointing the foot/toes downward away from the shin.

Inversion

Turning the sole of the foot inward.

Eversion

Turning the sole of the foot outward.

Abduction

Movement away from the body's midline.

Adduction

Movement toward the body's midline.