Physical Education: Core Concepts and Exercise Vocabulary

Vocabulary flashcards covering key terms and concepts from the video notes on Physical Education, core stability, and progression in exercise.

Physical Education

A discipline focused on developing a broad range of physical abilities to enable participation in diverse activities; a core component of the school curriculum.

ACSM Risk Stratification

A process used by fitness professionals to assess a client’s health and fitness status before designing an exercise program; classifies risk as Low, Moderate, or High.

Par-Q

A self-assessment tool used to evaluate the safety of exercising based on a person’s health history.

BMI (Body Mass Index)

A measure of body fat based on weight and height, calculated as weight in kilograms divided by height in meters squared.

Underweight

BMI less than 18.5.

Normal weight

BMI 18.5–24.9.

Overweight

BMI 25.0–29.9.

Obese

BMI 30.0–34.9.

Extreme Obese

BMI 35.0 and up.

Core Stability

The center of the body that provides trunk stability during movement and supports transfer of force between the upper and lower body.

6-pack

Colloquial reference to the rectus abdominis muscles, a key component of core stability.

Forward Plank

A core exercise held in a straight line from head to heels with body supported on forearms and toes.

Side Plank

A core exercise where the body remains in a straight line on one side, supporting weight on one forearm.

Hip Thrust

An exercise performed with the back on the ground and knees bent at 90°, driving the hips upward to activate the glutes.

Weighted Carries

Carrying weights while moving to train overall body stability and force transfer.

Bracing

Contracting or stiffening the core muscles (abdomen, lower back, hips) to protect the spine and improve performance.

Progression

Gradual increase in the intensity, difficulty, or complexity of an exercise.

Regression

Opposite of progression; reduction in intensity, difficulty, or complexity to reestablish technique.

Resistance (Intensity)

A key variable that influences the amount of load or effort in an exercise.

Range of Motion

The maximum pain-free movement available at a joint during an exercise.

Stability (of Exercise)

The level of balance and foundation required to perform an exercise safely and accurately.

Speed

The rate or explosiveness of repetitions, often used in performance-based training.

Body Position

The alignment and lever-arm length during an exercise used to progress by changing leverage.

Contralateral

On the opposite side of the body; e.g., training the left side by using the right hand.

Ipsilateral

On the same side of the body; e.g., weights placed on the same side during a movement.

Bird Dog Exercise

A core-stability exercise targeting the lower back, abdominals, glutes, and shoulders by extending opposite arm and leg while maintaining balance.

Weighted Bird Dog

A Bird Dog variation performed with added resistance to increase challenge.

Push-Up Position

Also known as the Bird Dog Plank; the starting position used for Bird Dog exercises.

Rocking Backward Low Back Stretch

A stretch to alleviate tightness and pain in the lower back.

Bridge Pose

A back-extension and hip-opening pose that strengthens and mobilizes the lower back, glutes, and hips.

Pelvic Tilts

Gentle movements that stabilize the lower back and engage the glutes and abdominals.

Donkey Kicks

A glute-strengthening exercise that also aids balance and stability of the core and hips.

Dead Bug Exercise

A core stability exercise performed lying on the back with arms and legs raised; improves balance and coordination.

Heel Taps

A Dead Bug variation where the heels tap the ground while the knees remain bent.

Leg Extensions

An exercise that extends one leg away from the body, targeting the quadriceps.

Leg Raises

An exercise to lift the legs straight up or with bent knees, targeting the lower abdominal muscles.

Palms Against the Wall

A stretch/exercise where the arms are raised overhead with palms pressed against a wall.