Chapter 1-The Scientific Rationale for Integrated Training

Question 1

What are the 7 most common chronic diseases?

Answer 1

Cardiovascular disease; hypertension; high cholesterol; stoke; respiratory disease; obesity; diabetes

Question 2

Why has there been a rise in demand for personal training?

Answer 2

A rise in obesity, diabetes and other chronic diseases, and longer life expectancies

Question 3

How can most chronic diseases be managed?

Answer 3

Early detection, treatment, and healthy living

Question 4

The condition of being considerably overweight by over 30 pounds or having a BMI over 30

Answer 4

Obesity

Question 5

The condition of being 25-30 pounds over the recommended weight for one’s height or having a BMI of 25-29

Answer 5

Overweight

Question 6

What fraction of Americans can be categorized as overweight or obese?

Answer 6

Roughly 2/3

Question 7

To which chronic diseases is excessive body weight linked?

Answer 7

Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

Question 8

Alteration of muscle length surrounding a joint

Answer 8

Muscle imbalance

Question 9

What is a primary cause for a lack of physical activity?

Answer 9

Low back pain, knee injuries, and shoulder & neck pain

Question 10

Roughly what percentage of adults are affected by low-back pain?

Answer 10

80%

Question 11

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

Answer 11

Low-back pain (LBP)

Question 12

What injury is reported to have around 80,000 to 100,000 cases each year?

Answer 12

ACL injury

Question 13

Of the ACL injuries that occur each year around 70% are what kind of injury?

Answer 13

Non-contact injuries

Question 14

What is the average age for most ACL injuries?

Answer 14

Between 15 and 25 years old

Question 15

What helps to alleviate the occurrence of non-contact injuries?

Answer 15

Enhancing neuromuscular stabilization

Question 16

What is the estimated value of lost work time due to injury?

Answer 16

$120 billion

Question 17

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

Answer 17

Power

Question 18

What are the three adaptation/levels of the Optimum Performance Training Model?

Answer 18

Stabilization, Strength, Power

Question 19

A systematic, integrated and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

Answer 19

The OPT Model

Question 20

What are the components of integrated training?

Answer 20

Flexibility; cardiorespiratory; core; balance; reactive (plyometric); speed, agility, and quickness (SAQ); and resistance training

Question 21

Which OPT level increases muscular endurance and neuromuscular efficiency?

Answer 21

Stabilization

Question 22

What are some stabilization strategies?

Answer 22

proprioceptively based (increases in challenge come from challenging balance and stabilization systems more), low loads, high repetitions

Question 23

What are the 3 phases of the Strength level?

Answer 23

Strength Endurance, Hypertrophy, and Maximal Strength

Question 24

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

Answer 24

Phase 2: Strength Endurance

Question 25

Which training strategy is used in Phase 2: Strength Endurance?

Answer 25

Supersets of strength and stabilization exercises

Question 26

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

Answer 26

Hypertrophy

Question 27

Which training strategy uses high loads, low repetitions, and longer rest periods?

Answer 27

Maximal Strength

Question 28

What are 3 goals of Phase 5 of the OPT model?

Answer 28

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production