Chapter 1 - Fundamentals of Human Movement Science Flashcards
% of Americans over 20 overweight
66%
How many Americans are considered obese?
72 million (34%)
Obesity
condition of being considerably overweight, a person with a BMI of 30 or greater, or who is at least 30 lbs. over the recommended weight for their height
Overweight
refers to a person with a BMI of 25-29.9, or who is between 25-30 lbs over the recommended weight for their height
Healthy BMI for adults 20 or older
18.5-24.9
muscular imbalances
alteration of muscle length surrounding a joint
chronic disease
an incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care
blood lipids
cholestrol and triglycerides, carried in the blood stream by protein molecules known as high-density lipoproteins (HDL - “good cholesterol”) and low-density lipoproteins (LDL - “bad cholesterol”)
% of Americans with cholesterol 200 mg/dL or higher
50%
healthy cholesterol
less than 200 mg/dL
borderline high cholesterol
between 200-239 mg/dL
high-risk level cholesterol
more than 240 mg/dL
diabetes mellitus
chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
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 enriches environment
an unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
phases of training
smaller divisions of training progressions that fall within three building blocks of training
muscular endurance
a muscle’s ability to contract for an extended period
neuromuscular efficency
the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion (coordination)
prime mover
the muscle that act as the initial and main source of motive power
superset
set of two exercises that are performed back-toback, without any rest time between them
rate of force production
ability of muscles to exert maximal force output in a minimal amount of time
Type I diabetes
(juvenile diabetes) pancreas doesn’t produce insulin. Blood sugar not optimally delivered to cells, results in hypoglycemia (high blood sugar)
Type II diabetes
associated with obesity and accounts for 90-95% of all diabetes. Patients usually produce adequate insulin but cells are resistant and do not allow insulin to bring adequate amounts of glucose to cells. More than 80% of patients are overweight
Integrated training
incorporates all forms of training in an integrated fashion as part of a progressive system
Forms of training
- flexibility training
- cardiorespiratory training
- core training
- balance training
- plyometric training
- speed, agility and quickness training
- resistance training
Optimum Performance Training (OPT) Model
systematically progresses any clients to any goal, clients progressively and systematically achieve optimal levels of physiological, physical and performance adaptations
Physiological benefits of OPT
- improves cardiorespiratory efficiency
- enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- increases metabolic efficiency (metabolism)
- increase bone density
Physical benefits of OPT
- decreases body fat
- increases lean body mass (muscle)
- increases tissue tensile strength (tendons, ligaments, muscles)
Performance benefits of OPT
- strength
- power
- endurance
- flexibility
- speed
- agility
- balance
What are the OPT model’s 3 levels of training
stabilization, strength, power
Phase 1, Stabilization Endurance Training Goals
improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency (balance, stabilization, muscular coordination)
Strength Level
emphasis is to maintain stabilization endurance while increasing prime mover strength, consists of 3 phases - Strength, Hypertrophy and Maximum Strength Training
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 Strategies
- moderate loads and repetitions
- utilizes Superset: 2 exercises with similar joint dynamics, one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
- principle is to work prime mover predominantly in 1st exercise to elicity prime mover strength, then immediately follow with an exercise that challenges the stabilization muscles. Increase ability to maintain postural stabilization and dynamic joint stabilization
Phase 1, Stabilization Endurance Training Strategies
- training in unstable, yet controllable environments (proprioceptively enriched)
- difficulty increases by introducing a greater challenge to balance and stabilization systems of the body
Phase 3, Hypertrophy Training Goals
Achieve optimal levels of muscular hypertrophy (increasing muscle size). Optional phase depending on client’s goals
Phase 3, Hypertrophy Training Strategies
High volume, moderate to high loads, moderate or low repetitions
Phase 4, Maximum Strength Training Goals
- increase motor unit recruitment
- increase frequency of motor unit recruitment
- improve peak performance
Phase 4, Maximum Strength Training Strategies
Resistance training with high loads, low repetitions, longer rest periods
Power Level
emphasizes development of speed and power
Phase 5, Power Training Goals
- enhance neuromuscular efficiency
- enhance prime mover strength while improving rate of force of productions
Phase 5, Power Training Strategies
- utilize Superset: one traditional strength exercise with heavy load, then power exercise with light load and similar joint dynamics
- perform all power exercises quick yet controlled
