01 - Integrated Training (Quiz)

Question 1

What is the definition of integrated training?

Answer 1

A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury.

Question 2

Type of training that improves the range of motion, creating more efficient movement and preventing injury?

Answer 2

Flexibility training

Question 3

Type of training that increases cardiorespiratory efficiency, including aerobic and anaerobic fitness?

Answer 3

metabolic energy system training

Question 4

Type of training that improves stability, endurance, strength and neuromuscular control of the core musculature

Answer 4

core training

Question 5

Type of training that that improves joint stability and coordination, and reduces the chance of lower extremity injury

Answer 5

balance training

Question 6

Type of training that increases ability to reduce forces, stabilize and produce forces rapidly

Answer 6

plyometric training

Question 7

Type of training that develops proper running mechanics, reaction time and maintenance of posture during dynamic movement.

Answer 7

SAQ training

Question 8

Type of training that promotes athletic performance in multiple areas of strength

Answer 8

resistance training

Question 9

What best describes how sports performance professionals use NASM’s OPT model?

Answer 9

to design a well-rounded progressive training program

Question 10

Name the 6 phases of the OPT model

Answer 10

1. stabilization endurance
2. strength endurance
3. hypertrophy
4. maximal strength
5. power
6. maximal power

Question 11

Improving speed, change of direction, and reaction time are possible through which type of training?

Answer 11

SAQ

Question 12

Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?

Answer 12

Posture

Question 13

What is the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities?

Answer 13

Stabilization strength

Question 14

Flexibility training, core training, and plyometric training are components of what?

Answer 14

Integrated sports performance

Question 15

Plane of motion is a component of which of the following?

Answer 15

Integrated training variables

Question 16

Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances?

Answer 16

Stabilization

Question 17

What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion?

Answer 17

Functional strength

Question 18

A bench or stability ball is an example of which integrated training variable?

Answer 18

Base of support

Question 19

Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?

Answer 19

Upper extremity symmetry

Question 20

Improved intra- and inter-muscular efficiency yields less inhibition from muscles performing which function?

Answer 20

Antagonist muscle action

Question 21

What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently?

Answer 21

Neuromuscular efficiency

Question 22

Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?

Answer 22

Strength Endurance

Question 23

What type of exercise environment is necessary to achieve the desired adaptations from balance training?

Answer 23

Proprioceptively enriched

Question 24

Which component of a fitness program is possibly the most misunderstood and underrated?

Answer 24

Metabolic training

Question 25

Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum?

Answer 25

Functional continuum