PATHFIT MIDTERM REVIEWER
FUNDAMENTAL CONCEPTS OF EXERCISE AS A Abduction - is a
PHYSICAL ACTIVITY movement away
from the midline –
A. PHASES OF EXERCISE just as abducting
someone is to take
Warm-Up- allows your body to adjust gradually to the them away.
increased demand on your heart, muscles, breathing, and Adduction - is a
circulation. movement towards the midline.
Main Exercise- where you perform the main activity or 3. Medial and Lateral Rotation
exercise that you have planned Medial rotation - is a
rotational movement
Cool-down- slowly bringing your heart rate and breathing towards the midline. It is
back to normal levels and allowing your muscles to sometimes referred to
gradually return to their resting state as internal rotation.
Lateral rotation - is a
STATIC AND DYNAMIC STRETCHING
rotating movement
1. Static stretching - involves extending specific away from the midline.
muscles and holding the position. For example, 4. Elevation and Depression
extending an arm behind the back to work the Elevation - refers to
triceps is a static stretch. movement in a
2. Dynamic stretching - involve moving rather than superior direction
holding a position. A walking lunge, for example, is (e.g. shoulder shrug).
a dynamic stretch. Depression - refers to
movement in an
TRADITIONAL EXERCISE PHASE
inferior direction.
Warm-Up 5. Pronation and Supination
Conditioning Pronation - Keeping the
Cooldown elbow and shoulder still,
flip your hand onto its
EVOLVING EXERCISE PHASE front, palm down. This is
the prone position, and
Warm-Up
so this movement is
Stretching
named pronation.
Conditioning
Supination - With your
Cooldown
hand resting on a table in
MODERN EXERCISE PHASE front of you, and keeping
your shoulder and elbow
Warm-Up still, turn your hand onto
Dynamic Stretching its back, palm up. This is
Conditioning the supine position, and
Cooldown so this movement is supination.
Static Stretching 6. Dorsiflexion and Plantarflexion
Dorsiflexion - refers to flexion at the ankle, so that
B. ANATOMICAL TERMS OF MOVEMENT the foot points
1. Flexion and Extension more superiorly.
Flexion - refers to a Plantarflexion -
movement that refers extension
decreases the angle at the ankle, so
between two body that the foot
parts. points inferiorly.
Extension - refers to 7. Inversion and
a movement that Eversion
increases the angle Inversion -
between two body involves the
parts. movement of the
sole towards the
median plane.
2. Abduction and Adduction
1
PATHFIT MIDTERM REVIEWER
Eversion - involves the movement of the sole away D. 7 PRINCIPLES OF EXERCISE
from the median plane.
8. Opposition and 1. Individuality- everyone is different and responds
Reposition differently to training. Some people are able to
Opposition- involves handle higher volumes of training while others
touching the pad of may respond better to higher intensities.
any one of your 2. Specificity- Improving your ability in a sport is very
fingers with the specific. This put simply means that you’ll get
thumb of the same better at what you do. If you want to improve your
hand. swimming, then swim more.
Reposition- is the 3. Progression- is a very close relation of overload.
reverse, which consist Overload refers to the stress of a single session,
of separating them. progression relates to the short, medium and long-
9. Circumduction - can be term development of an athlete. The athlete
defined as a conical should be challenged regularly to attain new levels
movement of a limb of fitness to ensure better performance.
extending from the joint at 4. Overload- the human body is required to exert
which the movement is itself beyond the normal stress levels of training.
controlled. It is sometimes Put simply, you need to ‘suffer’ in training in order
talked about as a circular to progress.
motion, but is more
accurately conical due to the
‘cone’ formed by the moving FITT PRINCIPLE
limb.
10. Protraction and Retraction a. Frequency- how often physical activity
Protraction - is performed, which is normally about
describes the three to five times per week.
anterolateral b. Intensity- how hard a person exercises
movement of the during physical activity, which can be
scapula on the
measured in different ways and is
thoracic wall that
different for everyone.
allows the
shoulder to move c. Time- the length of physical activity.
anteriorly. d. Type- what type of exercise you do.
Retraction - refers to the posteromedial movement 5. Adaptation- over time the body becomes
of the scapula on the thoracic wall, which causes accustomed to exercising at a given level.
the shoulder region to move posteriorly i.e. picking 6. Recovery- the body cannot repair itself without
something up. rest and time to recover.
7. Reversibility- if you discontinue application of a
C. THE 4 MOST IMPORTANT TYPES OF EXERCISE particular exercise, you will lose the ability to
successfully complete that exercise.
1. Endurance- increase your breathing and heart rate.
By doing endurance exercises, you are working to E. R.I.C.E. TREATMENT FOR ACUTE
keep your heart, lungs, and circulatory system MUSCULOSKELETAL INJURY
healthy while improving your total fitness.
2. Strength- if you want to build up your muscles, 1. Rest and protect the injured or sore area.
then strength exercises are right for you! Strength 2. Ice or a cold pack used as soon as possible.
exercises are also called “strength training” or 3. Compression, or wrapping the injured or sore
“resistance training.” Even the slightest increase in area with an elastic bandage.
strength can make a huge difference in your ability 4. Elevation (propping up) the injured or sore
to carry out everyday tasks.
area.
3. Flexibility- stretch your muscles and help your
body stay limber. This allows for more freedom of
movement for other exercises and for everyday
activities. CARDIO-RESPIERATORY ENDURANCE TRAINING
4. Balance- helps prevent falls and help maintain
balance are ones that keep you constantly moving Exercises- subcategory of physical activity that is planned,
with your feet on the ground. structured, repetitive, and purposeful in the sense that the
2
PATHFIT MIDTERM REVIEWER
improvement or maintenance of one or more components Benefits: Full body workout, Improves Cardio, Fat-
of physical fitness is the objective. blasting workout, improves immune system and
boost mental focus.
Cardiovascular Fitness- also called your cardiorespiratory
fitness (CRF) measures how well your body takes in oxygen
and delivers it to your muscles and organs during prolonged
periods of exercise. “Our great mistake is to
TYPES OF CARDIORESPIRATORY ENDURANCE try to exact from each
EXERCISE person virtues he does
1. Power-Walk- often touted for its benefits in peer- not possess, and to
reviewed research because of the considerable neglect the cultivation
value it provides to your overall health.
of those which he has.”
Benefits: Improves Fitness level, Boost
Cardiovascular Health and Assist with Weight -Hadrian
Management.
2. Dance Aerobics- any physical activity that makes
you sweat causes you to breathe harder and gets
your heart beating faster than at rest.
Benefits: Improved Cardiovascular Health, Weight
Loss, Stress Relief, Improved Coordination and Low
Impact Option.
3. HIIT- High-intensity interval training consists of
short bursts of intense work that typically last
between 15 seconds to 4 minutes. These are
followed by a quick recovery period and then right
back to the tough work
Benefits: HIIT and other high-intensity exercise
programs help you burn a lot of calories in a short
amount of time. Research has also showed that
you keep burning calories for hours after your
workout is finished. These workouts typically cause
you to burn. more fat and build muscle. Studies
have also showed that high intensity workouts may
help lower blood pressure and heart rate.
4. Tabata Workout- a type of HIIT workout that aims
to yield the most benefits in a short amount of
time. For each exercise, you do eight rounds of 20
seconds of strenuous exercise followed by 10
seconds of rest. Developed by Dr. Izumi Tabata in
1996, Tabata is a type of HIIT that’s more specific in
its interval timing and has shorter recovery
periods.
Benefits: Boost metabolism, Time-efficient,
increases lean muscle mass and Raises heart rate
5. Pound Workout- world’s first cardio jam session
inspired by the infectious, energizing and sweat-
dripping fun of playing drums. It’s originally
created by two women, Kirsten Potenza and
Cristina Peerenboom in the USA in 2011. It’s a
combination of pilates, cardio, drumming, and light
resistance.
