Chapter 1: Scientific Rationale for Integrated Training Flashcards
Muscle imbalance
Alteration of muscle length surrounding a joint
Obesity
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.
Overweight
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
Blood lipids
Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules know as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
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 enriched 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 the three building blocks of training.
Muscular endurance
A muscle’s ability to contract for an extended period of time.
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
Prime mover
The muscle that acts as the main source of motive power.
Superset
Set of two exercises that are performed back-to-back, without any rest time between them.
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Exercise order
Refers to the order in which the exercises are performed during a workout.
Integrated fitness profile
A systematic problem-solving method that provides the fitness professional with a basis for making educated decisions about exercise and acute variable selection.
Integrated flexibility training
A multifaceted approach integrating various flexibility techniques to achieve optimum soft tissue extensibility in all planes of motion.
Integrated training
A concept that applies all forms of training such as integrated flexibility training, integrated cardiorespiratory training, neuromuscular stabilization (balance), core stabilization, and reactive neuromuscular training (power) and integrated strength training.
Maximal strength
The maximum force an individual’s muscle can produce in a single voluntary effort, regardless of the rate of force production.
Optimal strength
The ideal level of strength that an individual needs to perform functional activities.
Optimum performance training
A systematic, integrated, and functional training program that simultaneously improves an individual’s biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility.
Principle of Individualism
Refers to the uniqueness of a program to the client for whom it is designed.
Short bones
A classification of bone that appears cubical in shape. Examples include the carpals and tarsals.
Stability
The ability of the body to maintain postural equilibrium and support joints during movement.
Stabilization endurance
The ability of the stabilization mechanisms of the kinetic chain to sustain proper levels of stabilization to allow for prolonged neuromuscular efficiency.
Strength endurance
The ability of the body to repeatedly produce high levels of force for prolonged periods.
