Chapter 1 Flashcards
Obesity
Considerably overweight, person with body mass index of 30 or greater, or at least 30 lps over their recommended weight.
Overweight
Person with a body mass index of 25 to 29.9, or some one who is between 25-30 lbs over the recommended weight for their height.
Blood Lipids
or Cholesterol, triglycerides. Carried in bloodstream by protein molecules known as high density lipoproteins (HDL) and low density lipoproteins (LDL
How many Americans over 20 are overweight?
66% overweight or obese
34% are obese. 72 Million total
Diabetes Mellitus
pancreas not producing enough insulin. Chronic Insulin deficiency.
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.
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
Rate of force production
Maximal muscle force output/minimal amount of time.
Goals of Phase 1 Stabilization Endurance Training
- Improved muscular endurance
- Enhance joint stability
- increased flexibility
- Enhance control of posture
- improve neuromuscular efficiency
Training strategies of Phase 1 Stabilization Endurance Training.
Unstable, yet controllable environments
Low loads, High repetitions.
PHASE 2: Strength Endurance training Goals
- Improve stabilization endurance and increase prime mover strength
- Improve Overall Work capacity
- Enhance joint stabilization
- Increase lean body mass
PHASE 2: Strength Endurance training Training Strategies.
Moderate Loads and reps (8-12)
Superset: one traditional strength exercise, and one stabilization exercise per body part in resistance training portion of the program.
PHASE 3: Hypertrophy Training Training strategies
High Volume, moderate to high loads, moderate or low repetitions (6-12)
PHASE 4: Maximum Strength Training goals
Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak force
PHASE 4: Maximum Strength Training Strategies
High Loads, low repetitions (1-5), longer rest periods.
Phase 5: Power Training Goals
Enhance neuromuscular efficiency
Enhance prime mover strength
Increase rate of force production
Phase 5: 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
