Chapter 1 - The Modern State of Health and Fitness Flashcards
What are muscle imbalances?
Alterations of the muscle lengths surrounding a joint.
What is chronic disease?
An incurable illness or health condition the persists for a year or more, resulting in functional limitations and the need for ongoing care. *note:* can be preventable and manageable through early detection, treatment, and healthy living.
What is obesity?
The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater.
What are the healthy, borderline and high-risk levels for blood lipids/cholesterol?
Healthy level: less than 200mg/dL Borderline level: 200-239 mg/dL High-Risk level: 240 mg/dL
What are blood lipids?
Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL), or “bad cholesterol.” A healthy level is less than 200mg/dL.
What qualifies as overweight?
Overweight refers to person with a body mass index of 25 to 29.9.
What is lumbar lordosis?
An excessive curve or arch in the lumbar spine associated with back pain.
What does ACL stand for?
Anterior Cruciate Ligament, which is one of the ligaments in the knee joint.
What is diabetes mellitus?
Metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
What’s the difference between a sprain vs strain?
Sprain: injured ligaments Strain: injured tendons or muscles
What is neuromuscular stabilization?
Body control
What does “deconditioned” mean?
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
What is proprioception?
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
What is a proprioceptively enriched environment?
A controlled unstable physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms. For example, a BOSU ball or stability ball provides a proprioceptively enriched environment.
What is the muscle action spectrum?
Concentric acceleration, eccentric acceleration, and isometric stabilization.
What is integrated training? Give examples of types of training.
Incorporates all forms of training in an integrated fashion (progressive system). Includes flexibility training; cardiorespiratory training; core training; balance training; plyometric (reactive) training; speed, agility, and quickness training; and resistance training.
What is the Optimum Performance Training (OPT) Model
The OPT model is a structure for developing training programs for people with structural imbalances and susceptibility to injury. The OPT model involves a process of programming that systematically progresses any client to any goal. The OPT model is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptions.
What are some physical benefits of the OPT Model?
- Decreases body fat 2. Increases lean muscle mass (muscle) 3. Increases tissue tensile strength (tendons, ligaments, muscles)
What are some performance benefits of the OPT Model?
- Strength 2. Power 3. Endurance 4. Flexbility 5. Speed 6. Agility 7. Balance
What are some physiological benefits of the OPT Model?
- Improves cardiorespiratory efficiency 2. Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations 3. Increase metabolic efficiency (metabolism) 4. Increases bone density
Describe the Stabilization Endurance Level in the OPT Phases of Training. List the primary goals and the mechanism for achieving these goals.
Stabilization Endurance Training is Phase 1 of the OPT model. Main Goals: -Improve muscular endurance -Enhance joint stability -Increase flexibility -Enhance control of posture -Improve neuromuscular efficiency (balance, stabilization, muscular coordination) Achieved: -Training in unstable, yet controllable environments (proprioceptively enriched) -Low loads, high repetitions
What is the definition of Phases of Training? How many phases are in the OPT Model?
The OPT phases of training are smaller divisions of training progressions that fall within three building blocks of training: Stabilization Level, Strength Level, and Power.
What is muscular endurance?
Muscular endurance is a muscle’s ability to contract for an extended period.
What is neuromuscular efficiency?
Neuromuscular efficiency is the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
How can a client achieve stabilization and neuromuscular efficiency?
Neuromuscular efficiency is as achieved by having an appropriate combination of: - Proper alignment (posture) of the human movement system (kinetic chain) - The stabilization strength necessary to maintain that alignment
What are multiplantar movements?
Movements in all directions
What are the goals of Strength Endurance Training (Phases of Training, Level 2)? How are they achieved?
- Improve stabilization endurance - Increase prime mover strength - Improve overall work capacity - Enhance joint stabilization - Increase lean body mass achieved by moderate loads and repetitions. Achieved by Superset: - One traditional strength training exercise - One stabilization per body part in the resistance training portion of the program
What phase is the Strength Endurance in the OPT Model? How does a client enter the Strength Endurance Phase? What is the emphasis/goal of this phase?
- Phase 2 = Strength Endurance Training - Follows in completion of Stabilization Level Training. Emphasis/Goal: - To enhance and maintain stabilization endurance while increasing Prime Mover strength
What is a prime mover?
The muscle that acts as the initial and main source of motive power.
