Ch 1

Question 1

Define: Muscle imbalance

Answer 1

Alteration of muscle length surrounding a joint.

Question 2

Define: Obesity

Answer 2

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over the recommended weight for their height.

Question 3

Define: Overweight

Answer 3

Refers to a person with a body mass index of 25 to 29.9, or who is between 25 and 30 pounds over the recommended weight for their height.

Question 4

Definition: Blood lipids

Answer 4

Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Question 5

Definition: Diabetes mellitus

Answer 5

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.

Question 6

Definition: Deconditioned

Answer 6

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Question 7

Definition: Proprioception

Answer 7

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

Question 8

Definition: Proprioceptively enriched environment

Answer 8

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

Question 9

Definition: Phases of training

Answer 9

Smaller divisions of training progressions that fall within the 3 building blocks of training.

Question 10

Definition: Muscular endurance

Answer 10

A muscle’s ability to contract for an extended period.

Question 11

Definition: Neuromuscular efficiency

Answer 11

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

Question 12

Definition: Prime mover

Answer 12

The muscle that acts as the initial and main source of motive power.

Question 13

Definition: Superset

Answer 13

Set of 2 exercises that are performed back-to-back, without any rest time between them.

Question 14

Definition: Rate of force production

Answer 14

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 15

What is OPT model?

Answer 15

The OPT model provides a system for properly and safely progressing any client to his/her goals, by using integrated training methods.

Question 16

How many OPT levels exist and how many phases in each?

Answer 16

3 levels: stabilization, strength, and power.

Stabilization level has 1 phase:
–Phase I: Stabilization Endurance Training.

Strength level has 3 phases:

• -Phase II: Strength Endurance Training,
• -Phase III: Hypertrophy Training,
• -Phase IV: Maximum Strength Training.

Power level has 1 phase:
–Phase 5: Power Training.

Question 17

Describe the OPT Stabilization Level

Answer 17

The Stabilization Level addresses muscular imbalances and attempts to improve the stabilization of joints and overall posture. This is a component that most training programs leave out even though it is arguably the most important to ensure proper neuromuscular functioning. This training level has 1 phase.

Question 18

Describe the OPT Strength Level

Answer 18

The Strength Level focuses on enhancing stabilization endurance and prime mover strength simultaneously (Phase II), while also increasing muscle size (Phase III) or maximal strength (Phase IV). Most traditional programs typically begin at this point and, as a result, often lead to injury.

Question 19

Describe the OPT Power Level

Answer 19

The Power Level is designed to target specific forms of training that are necessary for maximal force production. This level has 1 phase of training.

Question 20

How have the OPT phases been designed?

Answer 20

All phases of training have been specifically designed to follow biomechanics, physiologic, and functional principles of the human movement system. They should provide an easy-to-follow systematic progression that minimizes injury and maximizes results. To help ensure proper organization and structure, NASM has developed a program template that guides health and fitness professionals throughout the process.