Chapter 1 OPT Model

Question 1

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

Answer 1

Chronic Diseases

Question 2

Definition of Chronic Diseases:

Answer 2

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

Question 3

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

Answer 3

preventable and manageable

Question 4

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

Answer 4

permanent; impairment

Question 5

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

Answer 5

5/6

Question 6

_____ is commonly associated with cardiovascular disease

Answer 6

obesity

Question 7

the recommended BMI for adults over age 20 is:

Answer 7

18.5-24.9

Question 8

overweight BMI:

Answer 8

BMI between 25 - 259.9

Question 9

obesity BMI:

Answer 9

BMI >30

Question 10

formula for BMI

Answer 10

FILL IN

Question 11

excessive body weight is associated with the following health risks:

Answer 11

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

Question 12

Cholesterol is in direct relationship with:

Answer 12

CVD + Obesity

Question 13

cholesterol and triglycerides are also known as:

Answer 13

blood lipids

Question 14

healthy cholesterol is:

Answer 14

<200 mg/dL

Question 15

borderline high cholesterol is in between:

Answer 15

200=239 mg/dL

Question 16

high risk cholesterol is:

Answer 16

> 240 mg/dL

Question 17

HDL is:

Answer 17

high density liboprotein

good cholesterol

Question 18

LDL is:

Answer 18

low density liboprotein

bad cholesterol

Question 19

What causes Diabetes:

Answer 19

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.

Question 20

What are the two types of diabetes:

Answer 20

Type I- juvenile

Type 2- assoc. w/ obesity

Question 21

Type I Diabetes:

Answer 21

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

Question 22

Type II Diabetes:

Answer 22

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.

Question 23

What is the leading cause of disability:

Answer 23

arthritis

Question 24

What is the recommended amount of physical activity?

Answer 24

30 minutes on 5 or more days of the week

Question 25

physical activity is known to reduce the risk of:

Answer 25

chronic diseases

Question 26

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

Answer 26

Type II

Question 27

Name a primary cause of muscular dysfunction:

Answer 27

physical inactivity

Question 28

what are the three common characteristics of clients:

Answer 28

1. low back pain 2. knee injuries 3. musculoskeletal injuries

Question 29

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

Answer 29

higher

Question 30

low back pain is the primary cause of:

Answer 30

musculoskeletal degeneration

Question 31

low back pain affects ___% of all adults:

Answer 31

80%

Question 32

low back pain is prominent in those:

Answer 32

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

Question 33

80,000 to 100,000 knee injuries are:

Answer 33

ACL injuries

Question 34

approximately ___% of ACL injuries are:

Answer 34

70% of noncontact injuries

Question 35

ACL stands for:

Answer 35

anterior cruciate ligament

Question 36

most ACL injuries occur between ages:

Answer 36

15-25

Question 37

ACL injuries correlate with acquiring ______ in the _____ knee.

Answer 37

arthritis in the affected knee

Question 38

the solution to knee injuries is:

Answer 38

enhancing neuromuscular stabilization (body control)

Question 39

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

Answer 39

musculoskeletal injuries

Question 40

musculoskeletal injuries can be caused by:

Answer 40

bad posture

Question 41

work related musculoskeletal injuries are:

Answer 41

strains + sprains

Question 42

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)

Answer 42

True

Question 43

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

Answer 43

low/moderate intensity exercise

Question 44

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

Answer 44

excessive overload. can lead to injury

Question 45

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

Answer 45

50-90%

Question 46

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

Answer 46

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

Question 47

Integrated training:

Answer 47

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

Question 48

- flexibility training - cardiorespiratory training - core training - balance training - plyometric (reactive) training - speed, agility, and quickness training - resistance training are a part of:

Answer 48

integrated training

Question 49

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

Answer 49

structural imbalances and susceptibilities to injury

Question 50

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

Answer 50

physiological, physical, and performance adaptions.

Question 51

- improves cardiorespiratory efficiency - enhances beneficial endocrine (hormones) and serum lipid (cholesterol adaptions) - increases metabolic efficiency (metabolism) - increases bone density

Answer 51

physiological benefits

Question 52

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

Answer 52

physical benefits

Question 53

- strength - power - endurance - flexibility - speed - agility - balance

Answer 53

performance benefits

Question 54

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

Answer 54

1. Stabilization 2. Strength 3. Power

Question 55

What is the first level of the OPT model?

Answer 55

Stabilization

Question 56

What is the second level of the OPT model?

Answer 56

Strength

Question 57

What is the third level of the OPT model?

Answer 57

Power

Question 58

How many phases of training is in the Stabilization level?

Answer 58

one. stabilization endurance training

Question 59

The focus of the stabilization endurance training is:

Answer 59

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

Question 60

for stabilization endurance training progression is:

Answer 60

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

Question 61

An example of a proprioceptive progression is:

Answer 61

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

Question 62

proprioceptive progression utilizes additional activation from the:

Answer 62

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

Question 63

stabilization training must be done before:

Answer 63

strength + power

Question 64

the best way to train for stabilization endurance training is:

Answer 64

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

Question 65

stabilization endurance training addresses:

Answer 65

existing structural deficiencies