Pathfit 2

• Fundamental movement patterns involve various body parts and provide the basis of physical literacy
• Fundamental movement patterns are the cornerstone for almost all exercise and fitness
• Hip Dominant exercises include hip-hinging movements, where the hip joint plays the primary role, also known as lower body pulling exercises
• Primary movers in hip dominant exercises are the hamstrings, glutes, and the low back (erector spinae)
• Sample hip dominant exercise: Glute Bridge
• Knee Dominant exercises are classified by movements where the knee is the dominant lever during the exercise
• Primary mover in knee dominant exercises is the quadriceps
• Sample knee dominant exercise: Single Leg Squat
• Vertical Push exercises are done while pushing weight overhead
• Primary mover in vertical push exercises is the Deltoid
• Sample vertical push exercise: Dumbbell Shoulder Press
• Vertical Pull exercises involve pulling weight from the floor or overhead using elbow and shoulder joints
• Primary mover in vertical pull exercises is the Latissimus Dorsi
• Sample vertical pull exercise: Pull Ups
• Horizontal Push exercises involve moving a weight straight out in front of you, away from the torso
• Primary mover in horizontal push exercises is the Pectoral muscles
• Sample horizontal push exercise: Bench Press
• Horizontal Pull exercises involve moving a weight towards the torso
• Primary movers in horizontal pull exercises are Latissimus dorsi, Trapezius, Rhomboids, and Biceps
• Sample horizontal pull exercise: Inverted Rows / Pulls
• Muscle contractions involve tightening, shortening, or lengthening of muscles during activity
• Types of muscle contractions include the "lifting phase" where force is produced and the muscle is shortened, "deceleration phase" where force is reduced and the muscle is lengthened, and "pausing in between the concentric and eccentric" with no visible movement
• Breathing during exercise involves inhaling deeply through the nose and exhaling through the mouth with a long "ha" sound
• Bracing technique involves laying on your back, taking a deep breath to fill your stomach with air, squeezing your stomach as if preparing to be punched, and tensing your lower back
• Principles of training guide in selecting the correct training type and method to improve performance
• Principles of training include Overload, Specificity, Progression, Reversibility, and Tedious
• Overload means doing more than you normally do, not something new, and can be accomplished by increasing time, intensity, or frequency of exercise
• Principle of Progression involves slowly applying stress to the body, bones, and muscles, increasing progression slowly, especially at the beginning of a workout program
• Principle of Specificity involves specific exercises that improve specific components of physical fitness in specific areas
• Principle of Reversibility states that if you stop exercising or using your muscles, they will become weak
• To avoid becoming "tedious," include a variety of activities to keep muscles energized
• BMI (Body Mass Index) is a measurement of a person's weight with respect to their height
• If answered "YES" to questions in the PAR-Q (Physical Activity Readiness Questionnaire), consult a physician before engaging in physical activity
• Common sense is the best guide when answering questions in the PAR-Q