Chapter 1. Definitions. The Scientific Rationale for Integrating Training.

Question 1

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 recommended weight for their height.

Answer 1

Obesity

Question 2

Refers to a person with a body mass index of 25 to 29.9, or who is between 25 to 30 pounds over the recommended weight for their height.

Answer 2

Overweight

Question 3

Known as cholesterol and triglycerides, they are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Answer 3

Blood lipids

Question 4

Alteration of muscle length surrounding a joint.

Answer 4

Muscle imbalance (p4).

Question 5

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

Answer 5

Diabetes mellitus

Question 6

Equations used to calculate body mass index. (Figure 1.1)

Answer 6

BMI = 703 x weight (lb)/height^2 (in^2)
BMI = weight (kg)/height (m^2)

Question 7

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

Answer 7

Deconditioned

Question 8

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

Answer 8

Proprioception

Question 9

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

Answer 9

Proprioceptively enriched environment

Question 10

What does OPT stand for?

Answer 10

Optimal Performance Training

Question 11

Breakdown the Optimal Performance Training (OPT) model.

Answer 11

Level 1. Phase I. Stabilization. Stabilization Endurance.
Level 2. Phase II. Strength. Strength Endurance.
Level 2. Phase III. Strength. Hypertrophy.
Level 2. Phase IV. Strength. Maximal Strength.
Level 3. Phase V. Power. Power.

Question 12

Smaller divisions of training progressions that fall within three building blocks of training.

Answer 12

Phases of Training

Question 13

A muscle’s ability to contract for an extended period.

Answer 13

Muscular endurance

Question 14

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

Answer 14

Neuromuscular efficiency

Question 15

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

Answer 15

Prime mover

Question 16

Give an example of Phase 5 Supersets.

Answer 16

Body Part. Strength Exercise. Power Exercise.
Chest.In line dumbbell press. Stability ball push ups.
Back.Lat pull down machine.Soccer throw.
Shoulders.Overhead dumbbell press. Front medicine ball oblique throw.
Legs. Barbell squat. Squat jump.

Question 17

Ability of muscles to exert maximal force output in a minimal amount of time.

Answer 17

Rate of force production

Question 18

Table 1.1. Phase 2. Example Supersets.

Answer 18

Body Part. Strength Exercise. Stabilization Exercise
Chest. Barbell bench press. Stability ball push ups.
Back. Seated cable row. Stability ball dumbbell row.
Shoulders. Shoulder press machine. Single leg dumbbell press.
Legs. Leg press. Single-leg squat.

Question 19

Set of two exercises that are performed back-to-back without any rest time between them.

Answer 19

Superset

Question 20

Figure 1.4. NASM program template

Answer 20

Line 1. Professional Name:
Line 2. Client’s Name: Date:
Line 3. Goal: Phase:
Box 1. Warmup. Exercise: Sets: Duration: Coaching Tip:
Box 2. Core/Balance/Plyometric. Exercise:Sets:Duration:Coaching Tip:
Box 3. Speed, Agility, Quickness. Exercise:Sets:Duration:Coaching Tip:
Box 4. Resistance. Exercise:Sets:Duration:Coaching Tip:
Box 5. Cool down. Exercise:Sets:Duration:Coaching Tip:
Line 4. Coach Tips:
*NASM at top right.
**National Academy of Sports Medicine at bottom right.

Question 21

What are the physiological benefits of the OPT Model?

Answer 21

• Improves cardiorespiratory efficiency
• Enhances beneficial endocrine (hormone) and
serum lipid (cholesterol) adaptations
• Increases metabolic efficiency (metabolism)
• Increases bone density

Question 22

What are the physical benefits of the OPT Model?

Answer 22

• Decreases body fat
• Increases lean body mass (muscle)
• Increases tissue tensile strength (tendons,
ligaments, muscles)

Question 23

What are the performance benefits of the OPT Model?

Answer 23

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Question 24

What are the goals of Phase 1: Stabilization Endurance Training?

Answer 24

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

Question 25

What are the training strategies of Phase 1: Stabilization Endurance Training?

Answer 25

• Training in unstable, yet controllable
environments (proprioceptively enriched)
• Low loads, high repetitions

Question 26

What are the goals of Phase 2: Strength Endurance Training?

Answer 26

•	Improve stabilization endurance and increase prime 
        mover strength
•	Improve overall work capacity
•	Enhance joint stabilization
•	Increase lean body mass

Question 27

What are the training strategies of Phase 2: Strength Endurance Training?

Answer 27

• Moderate loads and repetitions (8-12)
• Superset: one traditional strength exercise and
one stabilization exercise per body part in the
resistance training portion of the program

Question 28

What are the goals of Phase 3: Hypertrophy Training?

Answer 28

• Achieve optimal levels of muscular hypertrophy

(increase muscular size)

Question 29

What are the training strategies of Phase 3: Hypertrophy Training?

Answer 29

• High volume, moderate to high loads, moderate

or low repetitions (6-12)

Question 30

What are the goals of Phase 4: Maximum Strength Training? (optional phase, depending on client’s goals)

Answer 30

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

Question 31

What are the training strategies of Phase 4: Maximum Strength Training? (optional phase, depending on client’s goals)

Answer 31

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

Question 32

What are the goals of Phase 5: Power Training?

Answer 32

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

Question 33

What are the training strategies of Phase 5: Power Training?

Answer 33

• 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