Ch 1 & 13-

Question 1

How do you calculate BMI in lbs/in.? Kg?

Answer 1

BMI= 703 x weight (lbs) / [height (in)]2

BMI= weight (kg) / [height (m)]2

Question 2

What percentage of adults suffer from low back pain?

Answer 2

80%

Question 3

How many ACL injuries occur annually in the general US population?

Answer 3

80,000-100,000

Question 4

What percentage of ACL injuries are noncontact?

Answer 4

70%

Question 5

What ages do most ACL injuries occur?

Answer 5

15-25

Question 6

What is the OPT Model?

Answer 6

An integrated system that allows any client to achieve optimal levels of physiologic, physical, and performance adaptations.

Question 7

What are the levels and phases of the OPT Model?

Answer 7

Stabilization
-stabilization endurance

Strength

• strength endurance
• hypertrophy
• maximal strength

Power

Question 8

What is General Adaptation Syndrome?

Answer 8

A term used to describe how the body responds and adapts to stress.

Question 9

What are the 3 stages of response to stress according to General Adaptation Syndrome?

Answer 9

Alarm Reaction- initial reaction to stressor such as increased oxygen and blood supply to necessary areas of the body.

Resistance Development-
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.

Exhaustion- a prolonged intolerable stressor produces fatigue and leads to breakdown in the system or injury.

Question 10

What is the SAID Principle?

Answer 10

It stands for specific adaptation to imposed demands-

it states that the body will specifically adapt to the type of demand placed on it.

Question 11

Mechanical Specificity

Answer 11

Refers to the weight and movements placed on the body.

Light weight high reps = muscular endurance

Heavy weight low reps = maximal strength

Question 12

Neuromuscular Specificity

Answer 12

Refers to the speed of contraction and exercise selection.

For stability- controlled unstable exercises at slower speeds

For strength- stable environment with heavier loads to place emphasis on prime movers

For power- low weight, high velocity contractions in plyometric manner.

Question 13

Metabolic Specificity

Answer 13

Refers to energy demand placed on the body.

For endurance- requires prolonged bouts of exercise with minimal rest periods between sets

For max strength/power- training requires longer rest periods to keep intensity of each bout of exercise high.

Question 14

Single-Set Training System

Answer 14

Performing one set of each exercise

Question 15

Multiple-Set

Answer 15

Performing a multiple number of sets for each exercise

Question 16

Pyramid System

Answer 16

Increasing/decreasing weight with each set.

Question 17

Superset

Answer 17

Performing two exercises in rapid succession with minimal rest.

Question 18

Drop-Sets

Answer 18

Performing a set to failure, then removing a small percentage of the load and continuing with the set

Question 19

Circuit Training

Answer 19

Performing a series of exercises, one after the other with minimal rest.

Question 20

Peripheral Heart Action

Answer 20

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.

Question 21

Split-Routine

Answer 21

A routine that trains different body parts on separate days.

Question 22

Vertical Loading

Answer 22

Performing exercises on the OPT template one after the other in a vertical manner down the template. (Full body, then head to toe)

Question 23

Horizontal Loading

Answer 23

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part) (best for max strength and power training)