Chapter 1: The Scientific Rationale For Intergrated Training Flashcards
Which of the following is a primary focus of exercising in the Stabilization Level of training?
A. Muscular degeneration
B. Muscular elasticity
C. Muscular endurance
D. Muscular extensibility
C. Muscular endurance
What is the primary goal of Phase 1: Stabilization Endurance Training of the OPT model?
Muscular endurance
What are the components of integrated training?
- flexibility
- cardiorespritory
- core
- balance
- Plyometrics
- SAQ (speed, agility, quickness)
- resistance training
Normal BMI range
18.5-24.9
Overweight BMI
25-29.9
Obese BMI range
30+
Good cholesterol and bad cholesterol are lipoproteins that carry _______ in the bloodstream.
Blood lipids (cholesterol & triglycerides
What is diabetes mellitus
Chronic condition in which blood sugar (glucose) is not optimally delivered into the cells resulting in hyperglycemia (high blood sugar).
When did women’s fitness salons begin to gain popularity?
60’s-70’s
How do you calculate BMI?
BMI = 703 x (weight/height^2)
Muscle imbalance
Alteration of muscle length surrounding a joint
Cholesterol and triglycerides carried in the bloodstream by good cholesterol and bad cholesterol.
Blood lipids
Type 1 diabetes
AKA, Juvenile diabetes because symptoms first appear in childhood and is the result of the pancreas not producing enough insulin
Obesity
A condition of a person that is considerable overweight. BMI 30+
Overweight
BMI 25-29.9
Type 2 Diabetes
Associated with obesity, particular abdominal obesity and accounts for 90-95% of all diabetes. Their body produces enough insulin however their cells are resistant and do not allow insulin to bring adequate amounts of blood sugar into the cell.
Normal cholesterol
Less than 200 mg
Borderline cholesterol
200-239 mg
High risk cholesterol levels
240 mg +
Opt model
Training program that has more structural imbalances and susceptibility to injury than ever before
What three levels of training is the OPt model comprised of?
Stabilization
Strength
Power
What is the main focus of the stabilization level of the OPt Model?
Muscular endurance and stability while developing neuromuscular efficiency (coordination).
What is a superset?
2 exercises performed back to back with no rest between them
How many phases does the OPT model consist of?
5 phases
- Stability endurance
- Strength endurance
- Hypertrophy
- Maximum strength
- Power
What are the main goals of Phase 1: Stabilization Endurance, of the OPT model?
- improve muscular endurance
- enhance joint stability
- increase flexibility
- enhance control of posture
- improve neuromuscular efficiency
What are the main goals of strength endurance phase of the OPT model?
- improve stabilization endurance
- increase prime mover strength
- improve overall work capacity
- enhance joint stabilization
- increase lean body mass
what are the main goal of Hypertrophy (the 3rd Phase in OPT model)?
build muscle, increase muscle size
what is the main goals of Phase 4 in the OPT model (maximum strength)
- Increase motor unit recruitment
- increase frequency of motor unit recruitment
- improve peak force
To enhance neuromuscular efficiency, enhance prime mover strength and increase rate of force production are all goals of which phase in the OPT model?
Phase 5: Power Training
