Chapter 1 - Fundamentals of Human Movement Science

Question 1

% of Americans over 20 overweight

Answer 1

66%

Question 2

How many Americans are considered obese?

Answer 2

72 million (34%)

Question 3

Obesity

Answer 3

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

Question 4

Overweight

Answer 4

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

Question 5

Healthy BMI for adults 20 or older

Answer 5

18.5-24.9

Question 6

muscular imbalances

Answer 6

alteration of muscle length surrounding a joint

Question 7

chronic disease

Answer 7

an incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care

Question 8

blood lipids

Answer 8

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”)

Question 9

% of Americans with cholesterol 200 mg/dL or higher

Answer 9

50%

Question 10

healthy cholesterol

Answer 10

less than 200 mg/dL

Question 11

borderline high cholesterol

Answer 11

between 200-239 mg/dL

Question 12

high-risk level cholesterol

Answer 12

more than 240 mg/dL

Question 13

diabetes mellitus

Answer 13

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

Question 14

deconditioned

Answer 14

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

Question 15

proprioception

Answer 15

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

Question 16

proprioceptively enriches environment

Answer 16

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

Question 17

phases of training

Answer 17

smaller divisions of training progressions that fall within three building blocks of training

Question 18

muscular endurance

Answer 18

a muscle’s ability to contract for an extended period

Question 19

neuromuscular efficency

Answer 19

the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion (coordination)

Question 20

prime mover

Answer 20

the muscle that act as the initial and main source of motive power

Question 21

superset

Answer 21

set of two exercises that are performed back-toback, without any rest time between them

Question 22

rate of force production

Answer 22

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

Question 23

Type I diabetes

Answer 23

(juvenile diabetes) pancreas doesn’t produce insulin. Blood sugar not optimally delivered to cells, results in hypoglycemia (high blood sugar)

Question 24

Type II diabetes

Answer 24

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

Question 25

Integrated training

Answer 25

incorporates all forms of training in an integrated fashion as part of a progressive system

Question 26

Forms of training

Answer 26

• flexibility training
• cardiorespiratory training
• core training
• balance training
• plyometric training
• speed, agility and quickness training
• resistance training

Question 27

Optimum Performance Training (OPT) Model

Answer 27

systematically progresses any clients to any goal, clients progressively and systematically achieve optimal levels of physiological, physical and performance adaptations

Question 28

Physiological benefits of OPT

Answer 28

• improves cardiorespiratory efficiency
• enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• increases metabolic efficiency (metabolism)
• increase bone density

Question 29

Physical benefits of OPT

Answer 29

• decreases body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles)

Question 30

Performance benefits of OPT

Answer 30

• strength
• power
• endurance
• flexibility
• speed
• agility
• balance

Question 31

What are the OPT model’s 3 levels of training

Answer 31

stabilization, strength, power

Question 32

Phase 1, Stabilization Endurance Training Goals

Answer 32

improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Question 33

Strength Level

Answer 33

emphasis is to maintain stabilization endurance while increasing prime mover strength, consists of 3 phases - Strength, Hypertrophy and Maximum Strength Training

Question 34

Phase 2, Strength Endurance Training Goals

Answer 34

improve stabilization endurance and increase prime mover strength, improve overall work capacity, enhance joint stabilization, increase lean body mass

Question 35

Phase 2, Strength Endurance Training Strategies

Answer 35

• 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

Question 36

Phase 1, Stabilization Endurance Training Strategies

Answer 36

• training in unstable, yet controllable environments (proprioceptively enriched)
• difficulty increases by introducing a greater challenge to balance and stabilization systems of the body

Question 37

Phase 3, Hypertrophy Training Goals

Answer 37

Achieve optimal levels of muscular hypertrophy (increasing muscle size). Optional phase depending on client’s goals

Question 38

Phase 3, Hypertrophy Training Strategies

Answer 38

High volume, moderate to high loads, moderate or low repetitions

Question 39

Phase 4, Maximum Strength Training Goals

Answer 39

• increase motor unit recruitment
• increase frequency of motor unit recruitment
• improve peak performance

Question 40

Phase 4, Maximum Strength Training Strategies

Answer 40

Resistance training with high loads, low repetitions, longer rest periods

Question 41

Power Level

Answer 41

emphasizes development of speed and power

Question 42

Phase 5, Power Training Goals

Answer 42

• enhance neuromuscular efficiency

- enhance prime mover strength while improving rate of force of productions

Question 43

Phase 5, Power Training Strategies

Answer 43

• 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