PathFit 1: Movement Competency Training Flashcards

Vocabulary flashcards generated from PathFit 1 Chapters 1-4 covering legal bases, core stability, anatomical movements, fitness components, non-locomotor/locomotor skills, cardiorespiratory strategies, and resistance training.

PathFit

Physical Activities Toward Health and Fitness.

RA 5708

Law that mandates an additional three subjects of Physical Education in college to ignite appreciation of physical education and athletic development.

Physical Development

A general objective of physical education that includes freedom from diseases as well as physical fitness.

Emotional Development

A general objective of PE that offers opportunities for developing high self-esteem and the ability to cope with routine stresses of daily living.

Social Development

The development and maintenance of a meaningful interpersonal relationship through physical education.

Mental Development

Development of mental capacities through learning the principles, rules, and strategies of games and sports.

Core Stability Muscles

Deep muscles in the abdomen, pelvis, and back that act as a corset or scaffolding to hold the body together and maintain good posture.

Warm-up

Preparatory exercises performed prior to engaging in more vigorous activities that increase body temperature.

Dynamic Warm-up

Actively warming up the body by moving in a variety of directions at different rates to promote blood flow, joint range of motion, and muscle flexibility.

Passive Warm-up

A type of warm-up that uses external heat (e.g., hot tub) and is rarely used for training.

General Warm-up

Light activities such as jogging, biking, squats, planks, and lunges designed to raise body temperature.

Specific Warm-up

A warm-up that mimics specific sport moves, such as basketball shots, volleyball serves, football passes, or racket rallies.

Cool-down

The tapering off phase at the end of a workout, typically consisting of a continuation of activity at a reduced intensity.

Stretching

Activities aimed at returning muscles back to their resting length.

Static Stretching

Most common form of stretching where muscle groups are elongated without moving around to assist in recovery.

Assisted Stretching

An advanced method of stretching performed with a partner, often used as part of a cool-down.

Flexibility Training

Activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.

Fundamental Movement Skills

Movement skills important to children's physical, cognitive, and social development.

Assessments of Physical Activity Readiness Levels

A tool that helps individuals evaluate readiness to participate in exercise programs and identify potential risks or contraindications.

Fitness

A set of attributes that people have or achieve that relate to their ability to perform physical activity.

Health

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

Anatomical Movements

The act or instance of moving bodily structures or changing the position of one or more joints in the body.

Anatomical Position

The universal starting position used for describing movement.

Sagittal Plane

Plane that bisects the body laterally from side to side, dividing it into front and back halves.

Frontal Plane

Vertical plane that bisects the body from front to back, dividing it into right and left symmetrical halves.

Transverse Plane

Plane that divides the body horizontally into superior and inferior halves.

Flexion

Flexing both arms towards the face from the anatomical position.

Extension

Conjugate of flexion where both arms are straight, at shoulder level, and against the face.

Abduction

Starting with feet together and lifting the left or right leg against the center of the body.

Adduction

Returning a limb back to its original central position.

Elevation

Upward movements of the shoulder.

Depression

Downward movements of the shoulder.

Protraction

Shrinking or moving both shoulders forward.

Retraction

Shrinking or moving both shoulders backward.

Balance

Maintenance of equilibrium involving vision, reflexes, and the skeletal muscular system.

Coordination

Integrating muscle sense to produce accurate, smooth, and harmonious body movement.

Agility

Capacity to change the direction of the body quickly and effectively while balancing.

Speed

Ability to move the body or perform successive movements from one point to another in the shortest possible time.

Power

Speed of contraction combined with strength to provide explosive movement or release maximum force in a short period of time.

Reaction Time

Capacity to respond to or initiate a movement from a given stimulus.

Organic Vigor

Soundness of the heart and lungs which contributes to the ability to resist disease.

Endurance

Capacity to sustain long continued muscle contractions without undue fatigue.

Strength

Capacity to sustain the application of force without breaking or to exert effort against resistance.

Physical Wellness

A positive state of well-being and capability to design personal fitness programs for maintaining optimum health levels.

Standing Long Jump Test

A physical fitness battery test item that measures leg strength and power.

Bent-Knee Curl-Ups Test

A physical fitness battery test item that measures abdominal strength and endurance.

Shuttle Run Test

A physical fitness battery test item that measures agility.

Sit and Reach Test

A physical fitness battery test item that measures trunk flexibility.

1000 Meter Run Test

A physical fitness battery test item that measures cardio-respiratory endurance.

Three Minute Step Test

A physical fitness battery test item that measures general endurance.

Body Composition

The relative distribution of lean and fat body tissues.

Muscular Strength

Ability of a muscle group to contract against a resistance.

Muscular Endurance

Ability to continue selected muscle group movements.

Cardiorespiratory Endurance

Ability of the heart and lungs to function efficiently during sustained activity.

Light Intensity Exercise

Exercise that causes little to no increase in breathing or heart rate, allowing the person to talk and sing.

Moderate Intensity Exercise

Exercise that causes a slight increase in breathing and heart rate, where the person can talk but not sing.

Vigorous Intensity Exercise

Exercise that causes heart rate to increase significantly, where the person can neither talk nor sing.

Core

Also known as the lumbo-pelvic-hip complex; a group of approximately 29 trunk and hip muscles surrounding the spine, abdominal viscera, and hip.

Core Stability

Ability to control the position and motion of the trunk over the pelvis and leg for optimum force production and transfer.

Inner Core

Core muscles that stabilize the spine, including the transversus abdominis, lumbar multifidus, pelvic floor, and diaphragm.

Transversus Abdominis

The deepest abdominal muscle that stabilizes the lower back and pelvis.

Lumbar Multifidus

Muscles running along the spine that support spinal stability.

Pelvic Floor

Base pelvic muscles that support organs and provide stability.

Diaphragm

Main breathing muscle that contracts and flattens during inhalation.

Outer Core

Larger core muscles that move and stabilize the trunk, including internal/external obliques, erector spinae, and rectus abdominis.

Bracing the Core

Action of rapidly engaging abdominal, back, side, and pelvic floor muscles to support the core and protect the spine.

Hollowing

Core activation technique primarily targeting the transverse abdominis to position the spine safely during leg-elevating exercises.

Exercise Progression

A method to make an exercise more challenging by altering intensity, duration, or exercise type.

Exercise Regression

An approach to decrease the demand of an exercise to maintain perfect form and steady pace.

Non-Locomotor Skills

Movements of the body that do not require moving from one location to another, involving motions around the body's axis.

Mobility

Refers to a joint's ability to move well through its range of motion.

Range of Motion

Refers to the direction and distance in which a joint can move.

Movement Competency Assessment

An assessment that helps individuals understand their body, track progress, and maintain achievements.

Locomotor Skills

Basic body movements used to move the body from place to place, such as walking, running, jumping, and skipping.

Spatial Awareness

Knowing where your body is in space and in relation to others.

Visual-Spatial Awareness

Visualizing space (maps, directions, distances) to move effectively.

Recovery Run

Short, easy run to add mileage without tiring the body.

Base Run

Regular short to moderate run performed at a normal pace to build endurance.

Long Run

Extended run aimed at improving raw endurance and stamina.

Progression Run

A moderately challenging training run that starts easy and finishes faster.

Cardiorespiratory Fitness

Ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.

Long, Slow Distance Training

Also known as LSD training; a long duration, moderate-intensity training method characterized by large volume without high stress.

Lactate Threshold

A physiological level where lactate accumulates in muscle, causing energy supply to fall behind demand and leading to fatigue.

Interval Training

Short duration, high-intensity training performed with alternating short bouts of high intensity exercise and rest.

Resistance Training

Use of resistance to muscular contraction to increase skeletal muscle growth, anaerobic capacity, and strength.

Resistance Bands

Portable rubber bands that provide continuous resistance throughout a movement when stretched.

Suspension Equipment

A training tool that uses gravity and the user's body weight to complete various strength exercises.