Chapter 1 Flashcards

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1
Q

List the levels of training in the OPT Model

A

Stabilization, Strength and Power

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2
Q

What are the 5 phases of the OPT model

A

Stabilization endurance, strength endurance, hypertrophy, max strength, power

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3
Q
Which Phase:
Improves muscular endurance
Enhances joint stability
Increases flexibility
Enhances posture control
Improves neuromuscular efficiency
Improves intramuscular coordination
A

Stabilization: Phase 1

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4
Q
Which Phase:
Improves stabilization endurance and increases prime mover strength
Improves over all work capacity
Enhances joint stabilization
Increases LBM
A

Strength Endurance Phase 2

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5
Q

Which Phase:

Achieves optimal levels of muscular hypertrophy; increases muscle size

A

Hypertrophy: Phase 3

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6
Q

Which phase:
Increase motor unit recruitment
increases freq of motor recruitment
Improves peak force

A

Max strength Phase 4

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7
Q

Which phase:
Enhances neuromuscular efficiency and prime mover strength
increase rate of force production

A

Power Phase 5

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8
Q

This phase has low load and high reps. Often done in a circuit fashion

A

Stabilization Phase 1

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9
Q

This phase has moderate loads and moderate reps. 8-12 reps. Superset traditional strength with a stabilization exercise

A

Strength Endurance: Phase 2

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10
Q

This phase has high volume and moderate to high loads. Moderate to low reps. 6-12 reps

A

Hypertrophy: Phase 3

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11
Q

This phase has high loads , low reps, longer rest periods. 1-5 reps

A

Max Strength Phase: Stage 4

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12
Q

This phase supersets a strength exercise with a power exercise. 1-5 reps

A

Power Phase

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13
Q

Two phases that recommend superset technique

A

Phase 2 and phase 5

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14
Q

Alteration of a muscle surrounding a joint

A

Muscle imbalance

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15
Q

Obesity BMI

A

> 30 or 30 lbs overweight

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16
Q

Overweight BMI

A

25-29.9 or 25-30 lbs overweight

17
Q

Cholesterol and triglycerides carried in the bloos stream by HDL and LDL protein molecules

A

Blood lipids

18
Q

High cholesterol

A

> 240

19
Q

Normal cholesterol

A
20
Q

Metabolic disorder caused by insulin deficiency. Impairs use of carbs and enhances usage of fats and proteins

A

Diabetes

21
Q

State of lost physical fitness which may include muscle imbalances, decreased flexibility and lack of core or joint stability

A

Deconditioned

22
Q

Cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement

A

Proprioception

23
Q

An unstable yet controllable envmt in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms

A

Proprioceptively enriched environment

24
Q

Smaller divisions of training progressions that fall w/in the three building blocks of training

A

Phases

25
Q

Muscles ability to contract for an extended amount of time

A

Muscular endurance

26
Q

Ability of the neuromuscular system to enable all muscles to work efficiently together in all planes of motion

A

Neuromuscular efficiency

27
Q

Muscle that acts as initial and main source of motive power

A

Prime mover

28
Q

Ability of a muscle to exert max force output in a min amt of time

A

Rate of force production

29
Q

Todays typical client; more than ____ Americans are overweight and _____ of that are considered obese

A

1/2;

1/2 50%