Ch 1. The Scientific Rationale for Integrated Training Flashcards
Muscle Imbalance
Alteration of muscle length surrounding a joint.
Obesity
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 recommeneded weight for their height.
Overweight
Refers to a person with a body mass index of 25 to 29.9 or who is between 25 to 30 lbs over the recommended weight for their height
Blood Lipids
Cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and Low Density Lipoproteins (LDL)
What is considered a good or healthy cholesterol?
High Density Lipoproteins (HDL)
What is considered a bad or unhealthy cholesterol?
Low Density Lipoproteins (LDL)
What is a healthy cholesterol level?
Less than 200 mg/dL
What is a borderline healthy cholesterol level?
200 - 239 mg/dL
What is a high risk cholesterol level?
240 mg/dL and above
Diabetes mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
Type I diabetes
The pancreas does not produce enough insulin. As a result, blood sugar is not optimally delivered into the cells, resulting in “hyperglycemia” or high blood sugar.
Type II diabetes
Associated with obesity. Patients can produce adequate insulin but the cells are resistant and do not allow insulin to bring adequate amounts of blood sugar (glucose) into the cell.
What is the World Health Organization’s (WHO) recommendation for physical activity?
30 minutes a day for 5 or more days a week.
Deconditioned
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Proprioceptively enriched environment
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
What are the levels of the NASM OPT Model?
The three phases are Stabilization, Strength, and Power
Muscular Endurance
A muscles ability to contract for an extended period.
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
Goals of Stabilization Level of Training
Increase muscular endurance, increase neuromuscular efficiency (coordination)
What are the three levels of training in the Strength phase of the OPT model
Strength endurance - Hypertrophy - Maximal Strength
Prime Mover
The muscle that acts as the initial and main source of motive power
Goals of stabilization endurance training
Improve Muscular Endurance,
Enhance joint stability,
Increase flexibility,
Enhance control of posture,
Improve neuromuscular efficiency (balance, stabilization, muscular coordination)
Stabilization Endurance Training strategies
Training in unstable yet controlled environment.
Low loads, High Reps.
Goals of Strength Endurance Training
Improve Stabilization Endurance and increase prime mover strength,
Improve overall work capacity,
Enhance joint stabilization,
Increase lean body mass.
Strength Endurance Training strategies
Moderate load and repetitions of 8-12 rep sets,
Superset training with one traditional exercise followed by a stabilization exercise targeting the same muscle group.
Hypertrophy Training Goals
Achieve optimal levels of muscular hypertrophy - increased muscle size
Hypertrophy training strategy
High volume, moderate to high loads,
Moderate or low repetitions, 6 -12 rep sets
Maximum Strength Training Goals
Increase motor unit recruitment,
Increase frequency of motor unit recruitment,
Improve peak force
Maximum Strength training strategy
High loads, low repetitions (1-5) Longer rest periods
Power Training Goals
Enhance neuromuscular efficiency,
Enhance prime mover strength,
Increase rate of force production
Power Training strategies
Superset: One strength and one power exercise per body part in the resistance training portion of the program.
Perform all power exercises as fast as can be controlled.
What are the phases of the OPT Model workout
- Warmup,
- Core/Balance/Plyometric
- Speed, Agility, Quickness
- Resistance
- Cooldown
What are the 5 Phases of the NASM OPT Model
- Stability Training
- Strength Endurance Training
- Hypertrophy Training
- Maximal Strength Training
- Power Training
