Podcast
Questions and Answers
What is a characteristic of the side-lying position in exercise?
What is a characteristic of the side-lying position in exercise?
- The arms are raised overhead.
- The back is in contact with the floor.
- Both knees are bent.
- The top arm is placed across the chest. (correct)
Which of the following best describes the hook lying position?
Which of the following best describes the hook lying position?
- The front part of the body is in contact with the floor.
- Both knees are bent with feet flat on the floor. (correct)
- The arms are raised forward parallel to each other.
- The body is well extended with arms overhead.
How does regular exercise benefit health?
How does regular exercise benefit health?
- It increases blood circulation. (correct)
- It promotes inactivity.
- It causes muscle fatigue.
- It reduces oxygen intake.
What position involves placing hands at the back of the neck?
What position involves placing hands at the back of the neck?
Which arm position is characterized by palms facing each other and arms raised upward?
Which arm position is characterized by palms facing each other and arms raised upward?
What is a primary goal of the exercise program mentioned?
What is a primary goal of the exercise program mentioned?
What does proper exercise primarily help to reduce?
What does proper exercise primarily help to reduce?
Which position requires the body to be lying flat with arms raised forward?
Which position requires the body to be lying flat with arms raised forward?
What is an effective strategy for practicing portion control?
What is an effective strategy for practicing portion control?
Which food groups should be included in a balanced meal?
Which food groups should be included in a balanced meal?
What is a key benefit of meal planning?
What is a key benefit of meal planning?
What is the best choice for hydration throughout the day?
What is the best choice for hydration throughout the day?
Why should processed foods be limited in one's diet?
Why should processed foods be limited in one's diet?
What information is most critical to check on food labels?
What information is most critical to check on food labels?
When is it advisable to seek professional guidance regarding dietary needs?
When is it advisable to seek professional guidance regarding dietary needs?
What practices are essential for long-term success in maintaining a healthy diet?
What practices are essential for long-term success in maintaining a healthy diet?
What does the term 'superior' signify in anatomical terminology?
What does the term 'superior' signify in anatomical terminology?
Which of the following best describes the term 'posterior'?
Which of the following best describes the term 'posterior'?
If a structure is described as 'medial', where is it located?
If a structure is described as 'medial', where is it located?
What anatomical relationship do the heart and lungs have according to directional terms?
What anatomical relationship do the heart and lungs have according to directional terms?
Which of the following pairs of terms are opposites?
Which of the following pairs of terms are opposites?
Which directional term would you use to describe the position of the nose compared to the shoulder blades?
Which directional term would you use to describe the position of the nose compared to the shoulder blades?
Which option correctly matches the directional term with its definition?
Which option correctly matches the directional term with its definition?
In anatomical position, where is the little toe located compared to the great toe?
In anatomical position, where is the little toe located compared to the great toe?
What anatomical term describes a body part that is located lower than another?
What anatomical term describes a body part that is located lower than another?
Which term refers to a structure that is located towards the front of the body?
Which term refers to a structure that is located towards the front of the body?
Which pair of directional terms indicates 'toward the head' and 'toward the feet' respectively?
Which pair of directional terms indicates 'toward the head' and 'toward the feet' respectively?
What anatomical term would you use to describe the position of the shoulder blades?
What anatomical term would you use to describe the position of the shoulder blades?
In anatomical terms, where is the heart located relative to the lungs?
In anatomical terms, where is the heart located relative to the lungs?
Which term means 'toward the side of the body'?
Which term means 'toward the side of the body'?
Which definition correctly matches the term 'posterior'?
Which definition correctly matches the term 'posterior'?
Which position requires the body to be extended with the front part in contact with the floor?
Which position requires the body to be extended with the front part in contact with the floor?
What exercise position involves bending both knees with feet flat on the floor?
What exercise position involves bending both knees with feet flat on the floor?
In which arm position are the palms facing down with arms well-extended?
In which arm position are the palms facing down with arms well-extended?
Which of the following is NOT considered a benefit of regular exercise?
Which of the following is NOT considered a benefit of regular exercise?
What does proper exercise primarily help with in terms of bodily function?
What does proper exercise primarily help with in terms of bodily function?
Which arm position involves raising arms to form a Y shape?
Which arm position involves raising arms to form a Y shape?
Which lying position has the arms positioned upward with back contact to the floor?
Which lying position has the arms positioned upward with back contact to the floor?
What is a primary function of exercises as described in the content?
What is a primary function of exercises as described in the content?
What strategy can be employed to achieve portion control effectively?
What strategy can be employed to achieve portion control effectively?
Which of the following nutrients should be included in a balanced meal?
Which of the following nutrients should be included in a balanced meal?
What is a benefit of planning meals in advance?
What is a benefit of planning meals in advance?
Which of the following is the best hydration option to consume regularly?
Which of the following is the best hydration option to consume regularly?
Why is it advisable to limit processed foods in one's diet?
Why is it advisable to limit processed foods in one's diet?
What key information should be noted when reading food labels?
What key information should be noted when reading food labels?
When should one seek professional guidance regarding dietary needs?
When should one seek professional guidance regarding dietary needs?
What principle is essential for long-term success in maintaining a healthy diet?
What principle is essential for long-term success in maintaining a healthy diet?
What is the term for the movement that turns the sole of the foot outward?
What is the term for the movement that turns the sole of the foot outward?
Which movement describes bringing a body part closer to the midline of the body?
Which movement describes bringing a body part closer to the midline of the body?
What is the action of touching the thumb to the tips of the other fingers on the same hand called?
What is the action of touching the thumb to the tips of the other fingers on the same hand called?
Which of the following describes lifting a body part superiorly?
Which of the following describes lifting a body part superiorly?
What type of movement involves the turning of a bone around its own long axis?
What type of movement involves the turning of a bone around its own long axis?
What describes the ability of a muscle or group of muscles to exert repeated contractions over time?
What describes the ability of a muscle or group of muscles to exert repeated contractions over time?
Which type of fitness refers to the skills necessary to perform motor skills and movement patterns effectively?
Which type of fitness refers to the skills necessary to perform motor skills and movement patterns effectively?
What is the primary factor that limits flexibility at a joint?
What is the primary factor that limits flexibility at a joint?
Which of the following best defines muscular power?
Which of the following best defines muscular power?
What aspect of balance involves maintaining equilibrium while moving?
What aspect of balance involves maintaining equilibrium while moving?
Which component of fitness is the relationship between body fat and lean tissue?
Which component of fitness is the relationship between body fat and lean tissue?
Which skill-related fitness component involves the time taken to respond to a stimulus?
Which skill-related fitness component involves the time taken to respond to a stimulus?
What type of flexibility training involves gentle movements to increase range of motion?
What type of flexibility training involves gentle movements to increase range of motion?
What is a primary benefit of warming up before engaging in vigorous activity?
What is a primary benefit of warming up before engaging in vigorous activity?
Which of the following activities is considered a beneficial warm-up exercise?
Which of the following activities is considered a beneficial warm-up exercise?
What is the recommended duration for an effective warm-up?
What is the recommended duration for an effective warm-up?
What type of muscle is primarily developed by performing push-ups?
What type of muscle is primarily developed by performing push-ups?
Which of the following is NOT a benefit of warming up?
Which of the following is NOT a benefit of warming up?
During which phase of exercise should individuals focus on specific programs to achieve training objectives?
During which phase of exercise should individuals focus on specific programs to achieve training objectives?
What is a common indicator that an individual has properly warmed up?
What is a common indicator that an individual has properly warmed up?
Which calisthenics exercise targets the rectus abdominis muscle?
Which calisthenics exercise targets the rectus abdominis muscle?
What is the main aim of cooling down after exercise?
What is the main aim of cooling down after exercise?
What could happen if one does not cool down properly after vigorous activity?
What could happen if one does not cool down properly after vigorous activity?
Which aspect of F.I.T.T. refers to 'how hard' one performs an exercise?
Which aspect of F.I.T.T. refers to 'how hard' one performs an exercise?
How often should physical activity be performed to be beneficial?
How often should physical activity be performed to be beneficial?
What does the 'Time' component of the F.I.T.T. formula refer to?
What does the 'Time' component of the F.I.T.T. formula refer to?
Which component of the F.I.T.T. formula would typically involve continuous activity for at least 15-30 minutes?
Which component of the F.I.T.T. formula would typically involve continuous activity for at least 15-30 minutes?
What is the potential consequence of vigorous activity without an adequate cool down?
What is the potential consequence of vigorous activity without an adequate cool down?
Which of the following describes the 'Type' component of the F.I.T.T. formula?
Which of the following describes the 'Type' component of the F.I.T.T. formula?
Which classification corresponds to a male participant achieving a flexibility score of 5 inches?
Which classification corresponds to a male participant achieving a flexibility score of 5 inches?
What is the correct position for the knees during the sit-and-reach flexibility test?
What is the correct position for the knees during the sit-and-reach flexibility test?
What is the purpose of physical education as stated in the content?
What is the purpose of physical education as stated in the content?
Which measurement is used to evaluate the performance in the sit-and-reach test?
Which measurement is used to evaluate the performance in the sit-and-reach test?
Under which classification would a female participant fall if she achieves a score of 6 inches in the sit-and-reach test?
Under which classification would a female participant fall if she achieves a score of 6 inches in the sit-and-reach test?
The term 'mens sana en corpore sano' emphasizes which aspect of education?
The term 'mens sana en corpore sano' emphasizes which aspect of education?
Which of the following statements correctly describes the starting position for the flexibility test?
Which of the following statements correctly describes the starting position for the flexibility test?
What score indicates Low Fitness for a male in the flexibility test?
What score indicates Low Fitness for a male in the flexibility test?
Which of the following best describes the hip bridge exercise?
Which of the following best describes the hip bridge exercise?
What movement pattern does the bear crawl primarily encompass?
What movement pattern does the bear crawl primarily encompass?
Which position requires bending one knee while keeping the other leg straight?
Which position requires bending one knee while keeping the other leg straight?
Which of the following non-locomotor exercises focuses on mobility and flexibility?
Which of the following non-locomotor exercises focuses on mobility and flexibility?
What is the primary goal of the quadruped T-spine rotation exercise?
What is the primary goal of the quadruped T-spine rotation exercise?
What is characteristic of the downward dog position in exercise?
What is characteristic of the downward dog position in exercise?
Which of the following describes the frog or tailor sit position?
Which of the following describes the frog or tailor sit position?
What defines the standing position in exercises?
What defines the standing position in exercises?
Which component is NOT part of total fitness?
Which component is NOT part of total fitness?
What is a recommended practice before undergoing a fitness assessment?
What is a recommended practice before undergoing a fitness assessment?
What is the normal resting heart rate range for adults aged 18 and over?
What is the normal resting heart rate range for adults aged 18 and over?
Which factor is crucial for assuring good physical fitness according to the content?
Which factor is crucial for assuring good physical fitness according to the content?
Which of the following behaviors should be avoided in the hours leading up to a fitness assessment?
Which of the following behaviors should be avoided in the hours leading up to a fitness assessment?
What step should be taken first in measuring resting heart rate?
What step should be taken first in measuring resting heart rate?
Which statement accurately reflects how body types may influence health?
Which statement accurately reflects how body types may influence health?
An individual should avoid which of the following before a fitness assessment?
An individual should avoid which of the following before a fitness assessment?
What heart rate classification corresponds to 'Good' for males?
What heart rate classification corresponds to 'Good' for males?
During the 3 Minute Step-Test, what is the primary goal?
During the 3 Minute Step-Test, what is the primary goal?
What equipment is necessary for measuring body composition?
What equipment is necessary for measuring body composition?
What is the classification for females with a heart rate of 121 bpm after a fitness assessment?
What is the classification for females with a heart rate of 121 bpm after a fitness assessment?
At what heart rate does the classification change from 'Very Good' to 'Good' for females?
At what heart rate does the classification change from 'Very Good' to 'Good' for females?
What is the correct execution order for the 3 Minute Step-Test?
What is the correct execution order for the 3 Minute Step-Test?
What heart rate range defines 'Poor' cardiovascular fitness for males?
What heart rate range defines 'Poor' cardiovascular fitness for males?
In the context of cardiovascular workouts, what does a fast recovery heart rate indicate?
In the context of cardiovascular workouts, what does a fast recovery heart rate indicate?
What is the primary component of muscular endurance?
What is the primary component of muscular endurance?
Which statement accurately describes flexibility?
Which statement accurately describes flexibility?
What does body composition refer to?
What does body composition refer to?
How is power defined in the context of fitness?
How is power defined in the context of fitness?
Which of the following best describes agility?
Which of the following best describes agility?
What aspect of balance allows a person to remain stable while in motion?
What aspect of balance allows a person to remain stable while in motion?
Which aspect is NOT considered a component of skill-related fitness?
Which aspect is NOT considered a component of skill-related fitness?
What is reaction time primarily concerned with?
What is reaction time primarily concerned with?
Which arm position is characterized by palms facing down and arms well-extended?
Which arm position is characterized by palms facing down and arms well-extended?
What is a key benefit of regular exercise?
What is a key benefit of regular exercise?
In which lying position is the body well extended with the front part in contact with the floor?
In which lying position is the body well extended with the front part in contact with the floor?
Which position involves bending both knees with feet flat on the floor?
Which position involves bending both knees with feet flat on the floor?
What is a characteristic of the active movement when exercising?
What is a characteristic of the active movement when exercising?
What should regular exercise primarily help to reduce?
What should regular exercise primarily help to reduce?
What is the correct placement of the arms in the hands on chest position?
What is the correct placement of the arms in the hands on chest position?
Which term describes a body part that is situated lower than another?
Which term describes a body part that is situated lower than another?
What does the term 'anterior' refer to in anatomical terminology?
What does the term 'anterior' refer to in anatomical terminology?
If a body part is described as 'medial', where is it positioned?
If a body part is described as 'medial', where is it positioned?
Which of the following statements is true regarding the position of the lungs?
Which of the following statements is true regarding the position of the lungs?
Which directional term best describes the relationship of the shoulder blades to the chest?
Which directional term best describes the relationship of the shoulder blades to the chest?
In anatomical terminology, which of these is NOT a directional term?
In anatomical terminology, which of these is NOT a directional term?
How would you describe the position of the great toe in relation to the little toe?
How would you describe the position of the great toe in relation to the little toe?
Which pair of terms are used to describe the relationship of body parts where one is above and the other is below?
Which pair of terms are used to describe the relationship of body parts where one is above and the other is below?
What is the primary aim of cooling down after physical activity?
What is the primary aim of cooling down after physical activity?
Which component of the F.I.T.T. formula focuses on the frequency of exercise?
Which component of the F.I.T.T. formula focuses on the frequency of exercise?
Why is it crucial to cool down after vigorous activity?
Why is it crucial to cool down after vigorous activity?
What does the 'Intensity' component of the F.I.T.T. formula refer to?
What does the 'Intensity' component of the F.I.T.T. formula refer to?
How long should one typically engage in physical activity to build cardiovascular fitness?
How long should one typically engage in physical activity to build cardiovascular fitness?
What is meant by the 'Type' component of the F.I.T.T. formula?
What is meant by the 'Type' component of the F.I.T.T. formula?
What can happen if cooling down after exercise is neglected?
What can happen if cooling down after exercise is neglected?
Which statement accurately describes 'Frequency' in the F.I.T.T. formula?
Which statement accurately describes 'Frequency' in the F.I.T.T. formula?
What is considered an 'Excellent' heart rate range for males during training?
What is considered an 'Excellent' heart rate range for males during training?
For females, what heart rate classification falls under 'Good' fitness?
For females, what heart rate classification falls under 'Good' fitness?
What equipment is required to measure body composition accurately?
What equipment is required to measure body composition accurately?
What is the goal of the 3-minute step test?
What is the goal of the 3-minute step test?
What heart rate indicates 'Marginal Fitness' for males in the 3-minute step test?
What heart rate indicates 'Marginal Fitness' for males in the 3-minute step test?
What is a characteristic of the execution of the 3-minute step test?
What is a characteristic of the execution of the 3-minute step test?
In terms of heart rate classification, what is considered 'Poor' for females?
In terms of heart rate classification, what is considered 'Poor' for females?
What classification corresponds to a heart rate of 60-68 beats per minute for males?
What classification corresponds to a heart rate of 60-68 beats per minute for males?
What is the term for the movement that turns the palm of the hand to face upward?
What is the term for the movement that turns the palm of the hand to face upward?
Which movement is characterized by lifting a body part superiorly?
Which movement is characterized by lifting a body part superiorly?
What is the action of turning the sole of the foot inward called?
What is the action of turning the sole of the foot inward called?
What type of joint movement allows the thumb to touch the tips of the other fingers?
What type of joint movement allows the thumb to touch the tips of the other fingers?
Which of the following movements describes the action of moving a limb forward in a horizontal plane?
Which of the following movements describes the action of moving a limb forward in a horizontal plane?
What is the primary goal of the push-up exercise described?
What is the primary goal of the push-up exercise described?
Which classification indicates the highest performance for female push-ups?
Which classification indicates the highest performance for female push-ups?
During the wall sit endurance test, what position must the participant maintain?
During the wall sit endurance test, what position must the participant maintain?
What is the minimum performance time for females to achieve a high classification in the wall sit?
What is the minimum performance time for females to achieve a high classification in the wall sit?
What is the execution step included for push-ups regarding body position?
What is the execution step included for push-ups regarding body position?
Which of the following accurately describes the classification for low fitness in male push-ups?
Which of the following accurately describes the classification for low fitness in male push-ups?
Which muscle group is primarily targeted during the wall sit exercise?
Which muscle group is primarily targeted during the wall sit exercise?
What is the starting action for the push-up exercise?
What is the starting action for the push-up exercise?
What is a primary benefit of incorporating a variety of foods from different food groups in each meal?
What is a primary benefit of incorporating a variety of foods from different food groups in each meal?
How can meal planning contribute to healthier eating choices?
How can meal planning contribute to healthier eating choices?
Which practice is recommended for improving hydration habits?
Which practice is recommended for improving hydration habits?
What is the primary purpose of reading food labels when choosing packaged foods?
What is the primary purpose of reading food labels when choosing packaged foods?
What is the advantage of seeking guidance from a registered dietitian?
What is the advantage of seeking guidance from a registered dietitian?
What is a recommended strategy for practicing portion control?
What is a recommended strategy for practicing portion control?
What is important to remember for long-term success in maintaining a healthy diet?
What is important to remember for long-term success in maintaining a healthy diet?
What happens when you consume more calories than your body needs?
What happens when you consume more calories than your body needs?
What is a primary characteristic of a calorie deficit?
What is a primary characteristic of a calorie deficit?
Which foods are primarily high in protein and vitamins that support muscle health?
Which foods are primarily high in protein and vitamins that support muscle health?
How can one estimate their daily calorie needs?
How can one estimate their daily calorie needs?
What is the main purpose of creating a calorie deficit in a weight loss strategy?
What is the main purpose of creating a calorie deficit in a weight loss strategy?
What role do calories play in bodily functions?
What role do calories play in bodily functions?
Which of the following accurately defines calorie intake?
Which of the following accurately defines calorie intake?
Which type of foods are beneficial for maintaining good eyesight and healthy skin?
Which type of foods are beneficial for maintaining good eyesight and healthy skin?
Which exercise involves the stabilization of the trunk while extending the arms and legs?
Which exercise involves the stabilization of the trunk while extending the arms and legs?
Which position requires bending one knee while keeping the other leg straight with hands on hips?
Which position requires bending one knee while keeping the other leg straight with hands on hips?
Which of the following exercises primarily focuses on improving hip mobility?
Which of the following exercises primarily focuses on improving hip mobility?
What is the primary goal of the Downward Dog exercise?
What is the primary goal of the Downward Dog exercise?
Which of these movements is considered a locomotor skill?
Which of these movements is considered a locomotor skill?
In which position are the legs and torso extended forward with hands placed behind?
In which position are the legs and torso extended forward with hands placed behind?
Which of the following is a characteristic of the Squat Position?
Which of the following is a characteristic of the Squat Position?
Which exercise combines mobility training with stretch in a dynamic manner?
Which exercise combines mobility training with stretch in a dynamic manner?
Which exercise primarily targets the glutes and hamstrings?
Which exercise primarily targets the glutes and hamstrings?
What equipment provides continuous resistance throughout a movement?
What equipment provides continuous resistance throughout a movement?
Which of the following exercises is NOT part of the lower body workout focused on quads and calves?
Which of the following exercises is NOT part of the lower body workout focused on quads and calves?
How does suspension equipment primarily facilitate exercise?
How does suspension equipment primarily facilitate exercise?
Which exercise can be performed using only your body weight?
Which exercise can be performed using only your body weight?
What is a benefit of using resistance bands in workouts?
What is a benefit of using resistance bands in workouts?
Which exercise listed below is specifically focused on the biceps?
Which exercise listed below is specifically focused on the biceps?
What primary muscle group does the 'Soleus raise w/ resistance band' exercise target?
What primary muscle group does the 'Soleus raise w/ resistance band' exercise target?
What is a primary benefit of including resistance training in a fitness program?
What is a primary benefit of including resistance training in a fitness program?
What impact does consistent resistance training have on muscle metabolism?
What impact does consistent resistance training have on muscle metabolism?
Which variable is NOT considered important for optimizing resistance training results?
Which variable is NOT considered important for optimizing resistance training results?
Through resistance training, which mental benefit is commonly reported?
Through resistance training, which mental benefit is commonly reported?
How often should you vary your progressive resistance training program to maintain improvement?
How often should you vary your progressive resistance training program to maintain improvement?
Which of the following conditions can resistance training help manage or prevent?
Which of the following conditions can resistance training help manage or prevent?
Which type of equipment is commonly used in resistance training?
Which type of equipment is commonly used in resistance training?
Why is maintaining flexibility emphasized in resistance training programs?
Why is maintaining flexibility emphasized in resistance training programs?
What is a key variable that can influence the results of a resistance training program?
What is a key variable that can influence the results of a resistance training program?
Which of the following is NOT a health benefit associated with resistance training?
Which of the following is NOT a health benefit associated with resistance training?
How often should a progressive resistance training program be varied to maintain improvement?
How often should a progressive resistance training program be varied to maintain improvement?
What is the primary purpose of resistance training?
What is the primary purpose of resistance training?
What can be a result of increased muscle mass from resistance training?
What can be a result of increased muscle mass from resistance training?
Which type of equipment is commonly associated with resistance training?
Which type of equipment is commonly associated with resistance training?
What mental health benefit may result from engaging in resistance training?
What mental health benefit may result from engaging in resistance training?
Why is it essential to incorporate joint function improvement in a fitness program?
Why is it essential to incorporate joint function improvement in a fitness program?
Which type of resistance training involves the use of gravity and the user's body weight?
Which type of resistance training involves the use of gravity and the user's body weight?
What advantage do resistance bands offer compared to free weights?
What advantage do resistance bands offer compared to free weights?
Which method of resistance training is considered most travel-friendly?
Which method of resistance training is considered most travel-friendly?
What is the primary purpose of performing bilaterally as in a standard squat?
What is the primary purpose of performing bilaterally as in a standard squat?
Which exercise is specifically designed to strengthen the calves?
Which exercise is specifically designed to strengthen the calves?
What is a key benefit of using your own body weight for resistance training?
What is a key benefit of using your own body weight for resistance training?
Which exercise method can be used in conjunction with a resistance band for lower body training?
Which exercise method can be used in conjunction with a resistance band for lower body training?
Flashcards
Superior
Superior
Toward the head or upper part of the body.
Inferior
Inferior
Toward the feet or lower part of the body.
Anterior
Anterior
Toward the front of the body.
Posterior
Posterior
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Medial
Medial
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Lateral
Lateral
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Anatomical position
Anatomical position
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Directional terms
Directional terms
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Back Lying
Back Lying
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Prone Lying
Prone Lying
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Side Lying
Side Lying
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Hook Lying
Hook Lying
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Hands on Chest
Hands on Chest
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Hands on Nape
Hands on Nape
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Arms Forward
Arms Forward
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Arms Sideward
Arms Sideward
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Portion Control
Portion Control
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Balanced Meal
Balanced Meal
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Meal Planning
Meal Planning
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Hydration Importance
Hydration Importance
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Limit Processed Foods
Limit Processed Foods
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Food Label Reading
Food Label Reading
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Professional Guidance
Professional Guidance
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Consistency and Moderation
Consistency and Moderation
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Exercise Function
Exercise Function
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Exercise Benefits
Exercise Benefits
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What is Exercise?
What is Exercise?
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Exercise & Chronic Diseases
Exercise & Chronic Diseases
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Exercise & Respiration
Exercise & Respiration
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Exercise & Circulation
Exercise & Circulation
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Exercise Phases
Exercise Phases
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Exercise Importance
Exercise Importance
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Sit and Reach Test
Sit and Reach Test
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High Performance Flexibility
High Performance Flexibility
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Good Fitness Flexibility
Good Fitness Flexibility
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Marginal Fitness Flexibility
Marginal Fitness Flexibility
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Low Fitness Flexibility
Low Fitness Flexibility
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Mens Sana en Corpore Sano
Mens Sana en Corpore Sano
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Physical Education Goal
Physical Education Goal
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Physical Education Through Movement
Physical Education Through Movement
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Pronation
Pronation
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Supination
Supination
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Eversion
Eversion
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Opposition
Opposition
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Muscular Endurance
Muscular Endurance
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Flexibility
Flexibility
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Body Composition
Body Composition
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Speed
Speed
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Power
Power
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Agility
Agility
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Balance
Balance
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Coordination
Coordination
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Non-Locomotor Exercises
Non-Locomotor Exercises
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Locomotor Skills
Locomotor Skills
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What is a Dead Bug?
What is a Dead Bug?
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What is a Bird Dog?
What is a Bird Dog?
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What is a Plank?
What is a Plank?
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What is a Squat?
What is a Squat?
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What is a Lunge?
What is a Lunge?
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What are Hip Circles?
What are Hip Circles?
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Warm-up Importance
Warm-up Importance
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Warm-up Duration
Warm-up Duration
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Warm-up Indicators
Warm-up Indicators
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Calisthenics Benefits (1)
Calisthenics Benefits (1)
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Calisthenics Benefits (2)
Calisthenics Benefits (2)
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Workout Phase
Workout Phase
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Cool-Down Exercises
Cool-Down Exercises
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Cool-Down Goal
Cool-Down Goal
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What is the purpose of a cool down?
What is the purpose of a cool down?
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Blood Pooling
Blood Pooling
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F.I.T.T. Formula
F.I.T.T. Formula
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Frequency (F.I.T.T.)
Frequency (F.I.T.T.)
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Intensity (F.I.T.T)
Intensity (F.I.T.T)
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Time (F.I.T.T.)
Time (F.I.T.T.)
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Type (F.I.T.T.)
Type (F.I.T.T.)
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What does a cool down prevent?
What does a cool down prevent?
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Training Heart Rate
Training Heart Rate
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Body Mass Index (BMI)
Body Mass Index (BMI)
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Cardiovascular Endurance
Cardiovascular Endurance
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3-Minute Step Test
3-Minute Step Test
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Warm-Up
Warm-Up
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Calisthenics
Calisthenics
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Cool-Down
Cool-Down
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Physical Fitness
Physical Fitness
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Components of Physical Fitness
Components of Physical Fitness
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Wellness
Wellness
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Pre-Fitness Test
Pre-Fitness Test
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Resting Heart Rate
Resting Heart Rate
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Factors Contributing to Physical Fitness
Factors Contributing to Physical Fitness
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Behavior Modification
Behavior Modification
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Body Type
Body Type
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Benefits of Exercise
Benefits of Exercise
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Why Warm Up?
Why Warm Up?
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Cool-Down Importance
Cool-Down Importance
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Superior vs. Inferior
Superior vs. Inferior
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Anterior vs. Posterior
Anterior vs. Posterior
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Medial vs. Lateral
Medial vs. Lateral
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What does 'Bracing the Core' mean?
What does 'Bracing the Core' mean?
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What is the purpose of directional terms?
What is the purpose of directional terms?
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What are some basic body positions used in PE exercises?
What are some basic body positions used in PE exercises?
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Why is 'Appreciation' a key value in PE?
Why is 'Appreciation' a key value in PE?
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Calories
Calories
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Calorie Intake
Calorie Intake
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Calorie Deficit
Calorie Deficit
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What is a balanced meal?
What is a balanced meal?
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What is portion control?
What is portion control?
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What is a warm-up?
What is a warm-up?
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What is a cool-down?
What is a cool-down?
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What is the F.I.T.T. formula?
What is the F.I.T.T. formula?
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Push-Up Test
Push-Up Test
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Push-Up Test - Male Classification
Push-Up Test - Male Classification
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Push-Up Test - Female Classification
Push-Up Test - Female Classification
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Wall Sit Test
Wall Sit Test
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Wall Sit Test - Male Classification
Wall Sit Test - Male Classification
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Wall Sit Test - Female Classification
Wall Sit Test - Female Classification
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Prone Position
Prone Position
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Quadriceps
Quadriceps
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What are the basic body positions?
What are the basic body positions?
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What are the benefits of calisthenics?
What are the benefits of calisthenics?
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What are the purposes of a warm-up and a cool-down?
What are the purposes of a warm-up and a cool-down?
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Resistance Bands
Resistance Bands
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Suspension Equipment
Suspension Equipment
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Squat Series
Squat Series
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Hip Raise
Hip Raise
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Deadlift
Deadlift
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Resistance Training
Resistance Training
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Benefits of Resistance Training
Benefits of Resistance Training
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Types of Resistance Training
Types of Resistance Training
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Variables of Resistance Training
Variables of Resistance Training
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Sets & Reps
Sets & Reps
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Resistance Training Benefits
Resistance Training Benefits
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Frequency, Intensity, Time, Type
Frequency, Intensity, Time, Type
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Body Weight Exercises
Body Weight Exercises
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Glutes and Hamstrings
Glutes and Hamstrings
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Hip Raise Variations
Hip Raise Variations
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Deadlift with Straight/Single Leg
Deadlift with Straight/Single Leg
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Upper Body Focus: Biceps, Triceps, Lats
Upper Body Focus: Biceps, Triceps, Lats
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Study Notes
Lesson 1: Introduction to Physical Education, Physical Fitness, and Wellness
- Students must assess their physical readiness for activities.
- Students must execute and evaluate their health and physical fitness status through a pre-fitness test.
- Students must discuss the importance of physical education, physical fitness, its components, and wellness.
- Students should understand how behavior modification and body type affect health.
- Students must recognize their body type and design their own fitness goals.
Physical Activity Assessment
- Physical fitness is one part of total fitness including mental, emotional, and social aspects of well-being.
- Good medical and dental care, proper nutrition, adequate rest and relaxation, and regular physical activity are factors that contribute to physical fitness.
Fitness Assessment: Pre- and Post-Fitness Test Instructions
- Participants should wear appropriate athletic attire.
- They should drink plenty of fluids for 24 hours before the assessment to maintain proper hydration.
- Participants should avoid food, tobacco, alcohol, caffeine, and supplements for at least three hours before the assessment.
- They should avoid strenuous physical activity on the day of the assessment.
- Getting adequate sleep (6-8 hours) the night before is recommended.
Resting Heart Rate
- Normal heart rate for children (ages 6-15): 70-100 beats per minute.
- Normal heart rate for adults (ages 18 and over): 60-100 beats per minute.
Goal: Determining Resting Heart Rate
- Locate the pulse on the neck or wrist.
- Press lightly and count the number of heartbeats for 30 seconds.
- Double the number of heartbeats to get the resting heart rate for one minute.
Training Heart Rate Classifications
- Provides classifications for both male and female by heart rate.
- Values for Excellent, Very Good, Good, Average, Fair, and Poor are provided.
UZ Heart Rate Zone Formula
- Formula for maximum heart rate: 207 - (0.7 x age)
- Example calculation for a 21-year-old: 207 - (0.7 x 21) = 192.3 bpm
Body Composition (BMI and WHR)
- BMI formula: weight (kg) / height (m)2
- Example calculation for a person weighing 69kg and having a height of 5 feet 8 inches (1.73m): 69 / (1.73 x 1.73) = 23.09
- Healthy classification is provided for BMI= 23.09
Body Mass Index Chart
- A chart to classify individuals based on BMI and height in both lbs and cm.
Waist-to-Hip Ratio
- Formula: WHR = Waist measurement (in inches) / Hip measurement (in inches)
- Classification categories are listed, as well as body shapes associated with each ratio (male/female).
Cardio Vascular Endurance (3-Minute Step Test)
- Equipment needed: 12-inch bench or bleachers and a stopwatch.
- Goal: Step on and off the bench consistently for three minutes at a consistent pace to observe the heart rate to come back to normal.
Muscular Strength (Push-up)
- Equipment needed: yoga mat
- Goal: To measure arm and upper body strength.
- Male/female classification categories are offered.
Wall Sit
- Equipment needed: Stopwatch and a wall.
- Goal: To measure the lower body endurance.
- Male/female classification categories are offered
Flexibility (Sit-and-Reach)
- Involves sitting on the floor with legs straight out and 12 inches apart.
- Measures the distance the individual can reach forward while keeping their legs and knees straight and flat on the floor using a measuring tape.
- Results are classified into categories for males and females
Introduction (Lesson 3)
- Physical education involves human movement to develop physically, mentally, socially, psychologically, emotionally, and spiritually healthy citizens.
- Physical activities help develop the mind and body, contributing to total, intellectual, and developmental education.
- Physical education is more than physical fitness; it explores movement, creative thought, problem-solving, concept formation, and learning to enhance self-concept and self-image.
Physical Fitness and Its Components
- Physical fitness is the ability to carry one’s work load without issue and enjoy recreational activities while still having endurance and energy to meet demands and emergencies.
- This is achieved by the body's systems working at optimal efficiency.
Components of Physical Fitness
- Five components of Health-Related Fitness:
- Cardio-respiratory endurance (heart, blood vessels, lungs)
- Muscular strength (muscle group's maximal force)
- Muscular endurance (repeated muscle contractions for sustained periods)
- Flexibility (joints' range of motion)
- Body composition (fat-to-lean tissue ratio)
Skill-Related Fitness
- Speed: Making successive movements quickly
- Power: Releasing maximum force quickly
- Agility: Changing position/direction quickly
- Balance: Controlling body position and equilibrium
- Coordination: Harmonious functioning of muscles in complex movement.
- Reaction time : Time elapsed between stimulus and response
Wellness
- Wellness is the integration of social, emotional, mental, spiritual elements that expand potential for living (quality of life) and work.
- Good health refers not just to the absence of illness but also to factors that contribute to illness or wellness and life quality.
Dimensions of Wellness
- Seven Dimensions of Wellness, including intellectual, career, financial, environmental, physical, social, emotional, and existential wellness. Emphasizes interconnectedness among different dimensions.
Behavioral Modification
- Behavior Modification is defined as a learning technique to change behavior by utilizing positive or negative reinforcements.
Exercise Prescriptions
- Exercise prescription involves a plan for fitness activities specific to individual needs and designed by a specialist.
Exercise Prescription Components
- Exercises' Type
- Workload parameters (eg., watts, speed)
- Duration and frequency
- Intensity guidelines (target heart rate, perceived exertion)
- Precautions and supplemental notes for particular clients
Somatotyping
- Somatotyping is categorizing individuals' body shape into three types (ectomorph, mesomorph, endomorph) based on their physical characteristics.
Lesson 2: Fuels of Exercise & Healthy Eating Habits
- Desired Learning Outcomes: Elucidate nutrients, functions, food groups, design individual food intake based on eating habits, and evidence of eating habits and estimated Total Daily Energy Expenditure
Nutrients
- Nutrients are chemical substances that help our body function. They are found in food and are essential for bodily functions like energy, structure, and regulating chemical processes.
Macronutrients and Micronutrients
- Macronutrients (measured in grams): provide energy and contribute to body structure. Main examples include: carbohydrates, proteins, and fats
- Micronutrients (measured in milligrams or micrograms): needed in smaller amounts than macronutrients but essential for bodily functions like digestion, hormone production, and brain activity. Main examples are vitamins and minerals
Three Major Food Groups
- "Go" foods (carbohydrates and fats): supply energy
- "Grow" foods (proteins): build and repair tissues
- "Glow" foods (vitamins and minerals): promote overall health and function
Calories (Lesson 2)
- Calories represent the energy contained in food, released when the body metabolizes the food.
Calorie Intake
- It is the total number of calories consumed through food and drinks.
- Methods to determine calorie intake: Basal Metabolic Rate (BMR) calculations, online calculators using age, gender, weight, height, and activity levels provide estimates.
Calorie Deficit
- A calorie deficit exists when the number of calories burned through activities and bodily functions surpasses the calories consumed.
- This deficit leads the body to use stored fat for energy, which can lead to weight loss.
- Moderation is key for sustainable and healthy weight loss.
Total Daily Energy Expenditure (TDEE)
- The total number of calories burned in a day, encompassing BMR + physical activity.
F.I.T.T. Principle
- Frequency, Intensity, Time, and Type of exercise in training regimes (part of exercise prescriptions)
Lesson 3: Directional Terms, Non-locomotor, and Locomotor Skills and Basic Positions of Exercise
- Key Learning Outcomes: Identification/performance of directional terms, demonstration of correct breathing techniques, appreciation and significance of core stability, execution of basic stunts/body positions, and the performance of various non-locomotor and locomotor skills (examples are provided in the slides/notes).
Directional Terms
List of directional terms:
- Superior/Inferior
- Anterior/Posterior
- Medial/Lateral
- Proximal/Distal
- Superficial/Deep
- Contralateral/Ipsilateral
Planes of the Body
- Sagittal, frontal (coronal), and transverse planes in body positioning.
General Types of Movements
- Angular movements (flexion, extension, hyperextension, abduction, adduction, circumduction) and related action
- Planar and dorsiflexion, and examples using the feet
- Rotations (lateral and medial)
- Pronation and supination (hand)
- Inversion and eversion (foot)
- Protraction and retraction (jaw, and shoulder)
- Elevation and depressions
Basic Positions in Exercise
- Examples of the various positions presented in the study notes.
Lesson 4: The Exercise Program
- Exercise programs are beneficial for health including general fitness and addressing postural defects.
Principles of Training
- Specificity
- Overload
- Progression
- Reversibility
- Tedium
- Individualization
Phases of Fitness Exercises Program
- Warm-up exercises
- Exercise proper/workout
- Cool-down exercises
Calisthenics Exercises
- Various exercises listed include (abdomen curl, push-ups, heel raises, abdominal twists, and more). These exercises aid in developing major muscle groups across the body.
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