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NASM 6th Edition Flash Cards > Chapter 1 - The Scientific Rationale for Integrated Training > Flashcards

Chapter 1 - The Scientific Rationale for Integrated Training Flashcards

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1
Q

What are muscle imbalances?

A

Alterations of the muscle lengths surrounding a joint.

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2
Q

What is chronic disease?

A

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

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3
Q

BMI = obesity?

A

30 or greater

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4
Q

What are the healthy, borderline and high-risk levels for blood lipids/cholesterol?

A

Healthy level: less than 200mg/dL
Borderline level: 200-239 mg/dL
High-Risk level: 240 mg/dL

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5
Q

What are blood lipids?

A

Aka: cholesterol and triglycerides

Blood lipids are carried in the bloodstream by protein molecule:

High-density lipoproteins (HDL)
Low-density lipoproteins (LDL), or “bad cholesterol.”

Healthy < 200mg/dL.

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6
Q

What qualifies as overweight?

A

BMI = 25 - 29.9

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7
Q

What is lumbar lordosis?

A

Excessive curve or arch in the lumbar spine

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8
Q

What does ACL stand for?

A

Anterior Cruciate Ligament, which is one of the ligaments in the knee joint.

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9
Q

What is diabetes mellitus?

A

Metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.

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10
Q

What’s the difference between a sprain vs strain?

A

Sprain: injured ligaments
Strain: injured tendons or muscles

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11
Q

What is neuromuscular stabilization?

A

Body control

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12
Q

What does “deconditioned” mean?

A

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

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13
Q

What is proprioception?

A

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

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14
Q

What is a proprioceptively enriched environment?

A

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.

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15
Q

What is the muscle action spectrum?

A

Concentric acceleration, eccentric acceleration, and isometric stabilization.

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16
Q

What is integrated training? Give examples of types of training.

A

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.

17
Q

What is the Optimum Performance Training (OPT) Model

A

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.

18
Q

What are some physical benefits of the OPT Model?

A
  1. Decreases body fat
  2. Increases lean muscle mass (muscle)
  3. Increases tissue tensile strength (tendons, ligaments, muscles)
19
Q

What are some performance benefits of the OPT Model?

A
  1. Strength
  2. Power
  3. Endurance
  4. Flexbility
  5. Speed
  6. Agility
  7. Balance
20
Q

What are some physiological benefits of the OPT Model?

A
  1. Improves cardiorespiratory efficiency
  2. Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
  3. Increase metabolic efficiency (metabolism)
  4. Increases bone density
21
Q

Describe the Stabilization Endurance Level in the OPT Phases of Training. List the primary goals and the mechanism for achieving these goals.

A

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
22
Q

What is the definition of Phases of Training? How many phases are in the OPT Model?

A

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.

23
Q

What is muscular endurance?

A

Muscular endurance is a muscle’s ability to contract for an extended period.

24
Q

What is neuromuscular efficiency?

A

Neuromuscular efficiency is the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

25
Q

How can a client achieve stabilization and neuromuscular efficiency?

A

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
26
Q

What are multiplantar movements?

A

Movements in all directions

27
Q

What are the goals of Strength Endurance Training (Phases of Training, Level 2)? How are they achieved?

A
  • 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
28
Q

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?

A
  • 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
29
Q

What is a prime mover?

A

The muscle that acts as the initial and main source of motive power.

30
Q

What is a superset?

A

Set of two exercises that are performed back-to-back, without any rest time in between them.
Example: stable environment for first exercise (bench press), less stable environment for second exercise (stability ball push up).

31
Q

What phase is the Power Level of Phases of Training? How does a client enter the Power Level Phase?

A
  • Phase 5 = Power Level Phase

- Entered only after completion of Stabilization and Strength levels first.

32
Q

What are the goals of the Power Level Phase (Phase 5) in phases of training?

A
  • To enhance neuromuscular efficiency
  • Enhance prime mover strength
  • Increase rate of force production
33
Q

What is the rate of force production?

A

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

34
Q

How many phases are in the OPT Model? List them.

A 
5 total Phases:
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy
Phase 4: Maximal Strength Training
Phase 5: Power Training
35
Q

What are the goals of the Maximal Strength Phase (Phase 4) in phases of training?

A
  • Increase motor unit recruitment
  • Increase frequency of motor unit recruitment
  • Improve peak force through high loads, low repetitions, with longer rest periods.
36
Q

What are the goals of the Hypertrophy Phase (Phase 3) in Phases of Training? How are they achieved?

A
  • Achieve optimal levels of muscular hypertrophy (increase muscle size)
    Achieved through:
    -High volume, moderate to high loads, moderate to low repetitions
37
Q

What is the emphasis/goal of Phase 5: Power Training? How is it achieved?

A

Emphasis/Goals:
- The development of speed and power
- Enhance Prime Mover Strength while improving Rate of Force Production
Achieved: through Superset:
- Traditional strength exercise (with heavy load)
- Superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics.

NASM 6th Edition Flash Cards (19 decks)

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