Ch 1. The Scientific Rationale for Integrated Training

Question 1

Muscle Imbalance

Answer 1

Alteration of muscle length surrounding a joint.

Question 2

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 recommeneded weight for their height.

Question 3

Overweight

Answer 3

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

Question 4

Blood Lipids

Answer 4

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

What is considered a good or healthy cholesterol?

Answer 5

High Density Lipoproteins (HDL)

Question 6

What is considered a bad or unhealthy cholesterol?

Answer 6

Low Density Lipoproteins (LDL)

Question 7

What is a healthy cholesterol level?

Answer 7

Less than 200 mg/dL

Question 8

What is a borderline healthy cholesterol level?

Answer 8

200 - 239 mg/dL

Question 9

What is a high risk cholesterol level?

Answer 9

240 mg/dL and above

Question 10

Diabetes mellitus

Answer 10

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

Question 11

Type I diabetes

Answer 11

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.

Question 12

Type II diabetes

Answer 12

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.

Question 13

What is the World Health Organization’s (WHO) recommendation for physical activity?

Answer 13

30 minutes a day for 5 or more days a week.

Question 14

Deconditioned

Answer 14

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

Question 15

Proprioception

Answer 15

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

Question 16

Proprioceptively enriched environment

Answer 16

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

Question 17

What are the levels of the NASM OPT Model?

Answer 17

The three phases are Stabilization, Strength, and Power

Question 18

Muscular Endurance

Answer 18

A muscles ability to contract for an extended period.

Question 19

Neuromuscular efficiency

Answer 19

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

Question 20

Goals of Stabilization Level of Training

Answer 20

Increase muscular endurance, increase neuromuscular efficiency (coordination)

Question 21

What are the three levels of training in the Strength phase of the OPT model

Answer 21

Strength endurance - Hypertrophy - Maximal Strength

Question 22

Prime Mover

Answer 22

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

Question 23

Goals of stabilization endurance training

Answer 23

Improve Muscular Endurance,
Enhance joint stability,
Increase flexibility,
Enhance control of posture,
Improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Question 24

Stabilization Endurance Training strategies

Answer 24

Training in unstable yet controlled environment.
Low loads, High Reps.

Question 25

Goals of Strength Endurance Training

Answer 25

Improve Stabilization Endurance and increase prime mover strength,
Improve overall work capacity,
Enhance joint stabilization,
Increase lean body mass.

Question 26

Strength Endurance Training strategies

Answer 26

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.

Question 27

Hypertrophy Training Goals

Answer 27

Achieve optimal levels of muscular hypertrophy - increased muscle size

Question 28

Hypertrophy training strategy

Answer 28

High volume, moderate to high loads,
Moderate or low repetitions, 6 -12 rep sets

Question 29

Maximum Strength Training Goals

Answer 29

Increase motor unit recruitment,
Increase frequency of motor unit recruitment,
Improve peak force

Question 30

Maximum Strength training strategy

Answer 30

High loads, low repetitions (1-5) Longer rest periods

Question 31

Power Training Goals

Answer 31

Enhance neuromuscular efficiency,
Enhance prime mover strength,
Increase rate of force production

Question 32

Power Training strategies

Answer 32

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.

Question 33

What are the phases of the OPT Model workout

Answer 33

1. Warmup,
2. Core/Balance/Plyometric
3. Speed, Agility, Quickness
4. Resistance
5. Cooldown

Question 34

What are the 5 Phases of the NASM OPT Model

Answer 34

1. Stability Training
2. Strength Endurance Training
3. Hypertrophy Training
4. Maximal Strength Training
5. Power Training