Chapter 1 Flashcards
What is a proprioceptively enriched environment?
Environment that challenges an individuals internal balance and stabilization
What are the 3 phases of the OPT model?
stabilization, strength, power
The power training level of the Optimum Performance Training model strives to most improve what?
rate of force production
What are the phases of the strength level of the OPT model?
strength endurance, hypertrophy, maximal strength
Which phase of the OPT model supersets a “barbell bench press” with a “medicine ball chest pass”?
power training
what is the BMI of someone who is obese?
Greater than 30
When, where, and by whom was the first commercial gym?
Jack LaLaine, 1936, Oakland, CA
How much does the US spend annually on treating chronic disease?
1.7 trillion
what is the costs of cardiovascular disease?
503.2 billion anually
What percentage of americans have total cholesterol levels above 200 mg/dl?
50%
what is a normal BMI?
18.5-24.9
what is an overnight BMI?
25-29.9
How is BMI calculated?
BMI=703 (weight in pounds/height ^ 2 in inches)
what is the difference between type 1 & 2 diabetes?
- type 1: the body does not produce insulin
- type2: the body has become resistant to insulin and does not allow the body to bring enough amounts of blood sugar to the cells
what does it mean to be deconditioned?
a state of lost physical fitness, that may include muscle imbalances, decreased flexibility, lack of core and joint stability
what is propriception?
the cumulative sensory input to the central nervous system from all the mechanoreceptors that sense body position and limb movement
what is a proproceptively enriched environment?
an unstable, yet controlled environment, physical situation, in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms
what is the OPT model?
optimum performance training model, takes into account each individuals goals, needs, and abilities, in a safe and systematic fashion. created for a society that has more structural imbalances and is suseptibily to injury than ever before. It can systematically progress any client to any goal
what are the goals of the stabilization level of training?
- increase clients ability to stabilize joints and maintain optimal posture
- increase muscular endurance while developing optimal muscular efficiency
what are the training strategies for the stabilization level?
- propriocetively challenging environment (stability)
- low loads, high reps
what is neauromuscular efficiency?
the ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize th body’s structure in all 3 planes of motion
what is the goal of strength endurance training?
maintain stabilization endurance while increasing prime mover strength
what are the training strategies of the strength endurance training level?
- moderate loads and reps (8-12)
- Superset: one traditional strength movement, followed by a stabilization exercise
what are the goals of hypertrophy training?
increase muscle size
what are the straining strategies for hypertrophy training?
-high volume, moderate to high repetitions ( 6-12)
what are the goals of maximum strength training?
- maximal prime move strength
- moving heavy loads
what are the training strategies for maximum strength training?
- high loads, low reps (1-5 reps)
- long rest periods
what are the goals of the power training level?
- develop speed and power
- enchance neuromuscular efficiency, prime mover strength, and rate or force production
what are the training strategies for power training level?
- superset : 1 strength and 1 power exercise during resistance training
- perform all movements as fast as can be controlled
muscle imbalance
the alteration of muscle length surrounding a joint
chronic disease
an incurable disease or health condition that persists for a year or more, resulting in functional limitations, and the need for ongoing health care
what percentage of americans over the age of 20 are overweight and obese?
66% are overweight and 34% are obese, which means 74 million americans are obese
what are blood lipids?
cholestral, triglycerides
what is a healthy cholestrol level?
less than 200 mg/dL
what is high cholesterol level?
more than 240 mg/dL
integrated training
training that incorporates all forms of training in an integrated fashion as part of a pregressive system that includes flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, quickness, and resistance training
what is a prime mover?
the muscle that acts as the initial and main source of motive power
what is a superset?
2 exercises that are perfromed back to back with little or no rest
what is rate of force production?
ability of muscles to exert maximal force output in a minimal amount of time
what are the OPT physicological benefits?
improve cardiorespirtatoy efficiency, enhance beneficial endocrine (hormone) and serum lipid(choletrol) adaptations, increase metabolic efficiency (metabolism), increase bone density
what are the physical benefits of the OPT model?
decrease body fat, increase lean body mass, increase tensile tissue strength
what are the OPT performance benefits?
stregnth, power, endurance, flexibility, speed, agility, and balance
