Movement Competency, Physical Literacy, and Fitness Assessment

Vocabulary practice flashcards generated from the PATHFIT 1 lecture transcript covering cardiorespiratory fitness, flexibility, health-related vs skill-related fitness, exercise prescription, adaptation laws, and standardized fitness testing protocols.

Cardiorespiratory Fitness

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

Three-Minute Step Test

A fitness protocol where a participant steps on and off a platform at a consistent pace for $3$\,minutes to measure recovery heart rate post-exercise.

One-Mile Walk Test

A fitness test requiring a participant to walk one mile as fast as possible to evaluate the time taken and immediate post-completion heart rate.

Cooper 12-Minute Run/Walk Test

An assessment where a participant runs or walks continuously for $12$\,minutes to estimate total aerobic endurance capacity based on total distance covered.

Flexibility

The ability of a joint, or a series of interconnected joints, to move fluidly through a full range of motion.

Sit-and-Reach Test

A flexibility assessment protocol that specifically isolates and measures the flexibility of the hamstrings and the lower back.

Physical Domain

The domain of holistic human development that builds strength, cardiovascular endurance, flexibility, agility, and fundamental motor skills for daily efficiency.

Affective Domain

The domain of holistic human development that builds self-confidence, emotional regulation, resilience, sportsmanship, and a positive self-image.

Cognitive Domain

The domain of holistic human development engaging critical thinking, tactical decision-making, health literacy, and knowledge of anatomy and physiology.

Social Domain

The domain of holistic human development that cultivates authentic teamwork, leadership, conflict resolution, empathy, and respect for diversity.

Sedentary Crisis

The modern societal issue where technological convenience substitutes natural physical movement with extended sitting and screen time.

Physical Activity

Any bodily movement produced by skeletal muscles requiring energy expenditure, such as walking or doing chores.

Physical Fitness

The measurable outcome and capacity to perform daily tasks with vigor and alertness, without undue fatigue, while retaining ample energy.

Health

A holistic state of complete physical, mental, emotional, and social well-being directly supported by baseline physical fitness.

Jesse Feiring Williams

Physical education theorist who defined physical activities as the primary medium through which meaningful learning, critical thinking, and character occur.

Charles A. Bucher

Physical education theorist who viewed movement education as a total process aiming to develop mentally, emotionally, and socially fit citizens.

Delbert Oberteuffer

Physical education theorist who defined education through movement as the sum of experiences contributing to personal growth, learning, and behavioral development.

Health-Related Fitness

A branch of physical fitness targeted at everyone, focusing on maintaining optimal health, preventing chronic disease, and improving body efficiency for daily life.

Skill-Related Fitness

A branch of physical fitness targeted at athletes and specialized performers, focusing on advanced motor skills required for sports and high-demand occupations.

Physical Exercise

Planned, structured, repetitive, and purposeful physical activity intended to maintain or improve physical fitness.

Sports

Organized, competitive physical activities governed by rules requiring specific skills.

Recreation

Physical activities undertaken primarily for enjoyment, relaxation, and personal satisfaction during leisure time.

Cardiorespiratory Endurance

A health-related fitness component involving the heart, lungs, and circulatory system supplying oxygen during sustained physical activity.

Muscular Strength

The maximum force a muscle or muscle group can exert or produce in a single, all-out effort.

Muscular Endurance

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

Body Composition

The relative proportion of fat mass to fat-free mass (muscles, bones, organs) in the human body.

Agility

A skill-related fitness component defining the ability to change direction quickly and efficiently while maintaining total body control.

Balance

A skill-related fitness component defining the ability to maintain body equilibrium while stationary or moving.

Coordination

A skill-related fitness component defining the harmonious functioning of body parts to produce smooth, efficient movement.

Power

A skill-related fitness component defining the ability to exert maximum physical force in the shortest possible time.

Speed

A skill-related fitness component defining the ability to move the body or its parts rapidly across a distance.

Reaction Time

A skill-related fitness component defining the precise time required to respond to a sudden physical stimulus.

Physical Literacy

Possessing the knowledge, confidence, physical capacity, and mindset to value and sustain lifelong physical activity.

PAR-Q

Physical Activity Readiness Questionnaire, a medical screening assessment tool used to identify health risk factors prior to exercise.

SMART Principles

A goal-setting framework requiring exercise objectives to be Specific, Measurable, Achievable, Realistic, and Time-bound.

Aerobic Exercise

Continuous, rhythmic large-muscle movement utilizing oxygen to improve heart and lung efficiency (e.g., running, swimming, cycling).

Anaerobic Exercise

High-intensity short bursts of physical activity performed without primarily relying on oxygen (e.g., sprinting, heavy weightlifting, HIIT).

Resistance Exercise

Physical exercise working against resistance to improve muscle mass, bone density, and metabolism (e.g., dumbbells, push-ups, squats).

Functional Exercise

Physical training that imitates everyday life movements to enhance daily function and mobility (e.g., carrying, squatting, lifting).

American College of Sports Medicine (ACSM)

Organization credited with defining the foundational exercise prescription baseline statement: "Exercise is medicine."

Exercise Prescription

The systematic process of designing a safe, effective, and individualized exercise program based on health, age, fitness level, goals, medical history, and lifestyle.

FITT Principle

An exercise prescription dosage framework defining Frequency (how often), Intensity (how hard), Time (how long), and Type (which mode).

Overload Principle

A training principle stating that physical improvement requires temporarily exceeding normal capacity by increasing weight, distance, or intensity.

Progression Principle

A training principle stating that exercise demands must increase gradually over time to achieve growth safely.

Specificity Principle

A training law stating that the body adapts only to the specific type of training performed.

Individuality Principle

A training law acknowledging that age, genetics, and personal health mean everyone responds differently to identical exercise prescriptions.

Reversibility Principle

A training principle stating that physical fitness declines rapidly when regular exercise stops ("if you don't use it, you lose it").

Variation Principle

A training principle dictating that changing exercises prevents performance plateaus, boredom, and overuse injuries.

Recovery Principle

A training principle highlighting that essential physiological repair occurs through rest, proper nutrition, and adequate sleep.

Maintenance Principle

A training law establishing that regular exercise is required to sustain achieved physical gains.

Warm-Up Phase

A $5\text{--}15$\,minute pre-exercise phase involving light aerobic activity and dynamic stretching to raise core temperature and increase blood flow.

Conditioning Phase

The main $20\text{--}60$\,minute portion of an exercise workout session dedicated to aerobic or strength conditioning.

Cool Down Phase

The post-exercise phase involving slow walking and static stretching to prevent dizziness and improve recovery.

Cardiovascular Reversibility Timeline

The period of physical inactivity—specifically $2$\,weeks—at which a noticeable reduction in cardiovascular endurance begins.

Muscle Mass Reversibility Timeline

The period of physical inactivity—specifically several months—at which critical loss of muscle mass occurs without resistance training.

Fitness Testing

A systematic, standardized method of measuring physical fitness to objectively determine current status, strengths, weaknesses, health risks, and exercise readiness over time.

Self-Testing

Conducting fitness assessments independently using standardized procedures with minimal supervision to promote self-awareness and goal setting.

Standardized Testing Protocol Pipeline

A 3-phase framework for fitness assessment comprising Preparation & Screening, Environment & Warm-Up, and Execution & Recording.

Fat Mass

The relative portion of total body weight made up exclusively of adipose fat tissue.

Fat-Free Mass

The portion of total body weight encompassing muscle, bone, water, and organs.

Body Mass Index (BMI)

A health screening metric calculated as weight in kilograms divided by height in meters squared ($\text{BMI} = \frac{\text{Weight (kg)}}{\text{Height (m)}^2}$).

Underweight BMI Classification

A World Health Organization adult BMI classification defined as a score below $18.5$.

Normal Weight BMI Classification

A World Health Organization adult BMI classification defined as a score ranging from $18.5$ to $24.9$.

Overweight BMI Classification

A World Health Organization adult BMI classification defined as a score ranging from $25.0$ to $29.9$.

Obesity BMI Classification

A World Health Organization adult BMI threshold defined as a score of $30.0$ and above.

Waist Circumference

A body composition measurement assessing abdominal fat, where higher values correlate directly with elevated cardiovascular disease and type 2 diabetes risks.

Push-Up Test

A fitness test measuring upper-body muscular endurance by counting the maximum number of correctly performed push-ups completed without rest.

Curl-Up Test

A fitness test measuring abdominal muscular endurance by counting correctly performed sit-up repetitions within a specified protocol or timeframe.

Plank Test

A fitness test measuring core isometric muscular endurance by recording the exact length of time a plank position is maintained with perfect form.

Limitation of BMI

The physiological limitation where BMI fails to distinguish muscle mass from fat mass, leading highly muscular individuals to register as obese despite low body fat.