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NASM > Chapter 1 OPT Model > Flashcards

Chapter 1 OPT Model Flashcards

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1
Q

What is the leading cause of death and disability in the U.S.

A

Chronic Diseases

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2
Q

Definition of Chronic Diseases:

A

an incurable illness or health condition that persists for a year or more. Resulting in functional limitation and the need for ongoing medical care

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3
Q

Chronic Diseases are: _________ and ________ through early detection, treatments, and healthy living.

A

preventable and manageable

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4
Q

Chronic Diseases usually lead to a form of ________ physical or mental ________

A

permanent; impairment

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5
Q

Chronic diseases are responsible for x/x leading causes of death

A

5/6

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6
Q

_____ is commonly associated with cardiovascular disease

A

obesity

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7
Q

the recommended BMI for adults over age 20 is:

A

18.5-24.9

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8
Q

overweight BMI:

A

BMI between 25 - 259.9

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9
Q

obesity BMI:

A

BMI >30

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10
Q

formula for BMI

A

FILL IN

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11
Q

excessive body weight is associated with the following health risks:

A
  • CVD
  • Type II Diabetes
  • High Cholesterol
  • Osteoarthritis
  • Cancer
  • Pregnancy Complications
  • Shortened life expectancy
  • Decreased Quality of Life
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12
Q

Cholesterol is in direct relationship with:

A

CVD + Obesity

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13
Q

cholesterol and triglycerides are also known as:

A

blood lipids

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14
Q

healthy cholesterol is:

A

<200 mg/dL

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15
Q

borderline high cholesterol is in between:

A

200=239 mg/dL

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16
Q

high risk cholesterol is:

A

> 240 mg/dL

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17
Q

HDL is:

A

high density liboprotein

good cholesterol

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18
Q

LDL is:

A

low density liboprotein

bad cholesterol

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19
Q

What causes Diabetes:

A

when blood glucose /blood sugar is unable to enter the cells because the pancreas is unable to produce insulin or the cells have become insulin resistant.

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20
Q

What are the two types of diabetes:

A

Type I- juvenile

Type 2- assoc. w/ obesity

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21
Q

Type I Diabetes:

A

juvenile diabetes. symptoms appear in childhood. essentially, the pancreas stops producing insulin. the blood sugar isn’t delivered into the cells resulting in hyperglycemia or high blood sugar

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22
Q

Type II Diabetes:

A

associated w/ diabetes. specifically abdominal obesity. The body produces adequate amounts of insulin, but the cells are insulin resistant. Not allowing adequate amount of blood sugar/glucose into the cells.

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23
Q

What is the leading cause of disability:

A

arthritis

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24
Q

What is the recommended amount of physical activity?

A

30 minutes on 5 or more days of the week

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25
Q

physical activity is known to reduce the risk of:

A

chronic diseases

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26
Q

Type __ diabetes accounts for 90-95% of all diabetes:

A

Type II

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27
Q

Name a primary cause of muscular dysfunction:

A

physical inactivity

28
Q

what are the three common characteristics of clients:

A
  1. low back pain
  2. knee injuries
  3. musculoskeletal injuries
29
Q

the less conditioned out musculoskeletal systems are, the _____ the risk of injury

A

higher

30
Q

low back pain is the primary cause of:

A

musculoskeletal degeneration

31
Q

low back pain affects ___% of all adults:

A

80%

32
Q

low back pain is prominent in those:

A

in enclosed workplaces, doing manual labor, sedentary sitting, and those with a curve in their lumbar spine

33
Q

80,000 to 100,000 knee injuries are:

A

ACL injuries

34
Q

approximately ___% of ACL injuries are:

A

70% of noncontact injuries

35
Q

ACL stands for:

A

anterior cruciate ligament

36
Q

most ACL injuries occur between ages:

A

15-25

37
Q

ACL injuries correlate with acquiring ______ in the _____ knee.

A

arthritis in the affected knee

38
Q

the solution to knee injuries is:

A

enhancing neuromuscular stabilization (body control)

39
Q

back (low-back), knee, shoulder, foot, ankle are common ______ injuries:

A

musculoskeletal injuries

40
Q

musculoskeletal injuries can be caused by:

A

bad posture

41
Q

work related musculoskeletal injuries are:

A

strains + sprains

42
Q

T/F : it is vital to train essential areas of the body: stabilizing muscles of the hips, upper/lower back, neck, and using proper progression of acute variables (sets, repetitions, rest periods)

A

True

43
Q

for the majority of sedentary adults ___/____ intensity exercise is safe + effective.

A

low/moderate intensity exercise

44
Q

If an individual is training too high initially, an individual can experience:

A

excessive overload. can lead to injury

45
Q

The injury rate in the first weeks of training sedentary adults is:

A

50-90%

46
Q

It is common for individuals to be deconditioned. they can exhibit:

A

muscle imbalances, decreased flexibility, lack of core/joint stability

47
Q

Integrated training:

A

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

48
Q
  • flexibility training
  • cardiorespiratory training
  • core training
  • balance training
  • plyometric (reactive) training
  • speed, agility, and quickness training
  • resistance training

are a part of:

A

integrated training

49
Q

The OPT model is meant for a society that has more:

A

structural imbalances and susceptibilities to injury

50
Q

The OPT model is built on a foundation of the following principles: achieve optimal levels of _______, ________, and ________ adaptions

hint: ‘PPP’

A

physiological, physical, and performance adaptions.

51
Q
  • improves cardiorespiratory efficiency
  • enhances beneficial endocrine (hormones) and serum lipid (cholesterol adaptions)
  • increases metabolic efficiency (metabolism)
  • increases bone density
A

physiological benefits

52
Q
  • decreases body fat
  • increases lean body mass (muscle)
  • increases tissue tensile strength (tendons, ligaments, muscles)
A

physical benefits

53
Q
  • strength
  • power
  • endurance
  • flexibility
  • speed
  • agility
  • balance
A

performance benefits

54
Q

The OPT model is split into three levels of training. They are:

A
  1. Stabilization
  2. Strength
  3. Power
55
Q

What is the first level of the OPT model?

A

Stabilization

56
Q

What is the second level of the OPT model?

A

Strength

57
Q

What is the third level of the OPT model?

A

Power

58
Q

How many phases of training is in the Stabilization level?

A

one. stabilization endurance training

59
Q

The focus of the stabilization endurance training is:

A

increase muscular endurance + stability while developing optimal neuromuscular efficiency (coordination)

60
Q

for stabilization endurance training progression is:

A

proprioceptively based. difficulty is increased by adding a challenge to balance + stabilization, not load.

61
Q

An example of a proprioceptive progression is:

A

going from a pushup on the ground to a pushup on a stability ball

62
Q

proprioceptive progression utilizes additional activation from the:

A

nervous system and stabilizes the muscles of the shoulder and butt to maintain optimal posture when performing exercises

63
Q

stabilization training must be done before:

A

strength + power

64
Q

the best way to train for stabilization endurance training is:

A

unstable, but controlled environments (proprioceptively enriched)
-low load, high repetitions

65
Q

stabilization endurance training addresses:

A

existing structural deficiencies

NASM (1 decks)

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