Chapter 1: The Scientific Rationale for integrated Training and Chapter 13: Resistance Training Concepts Flashcards
Chapter 1 1. Knowing the OPT Model 2. Demonstrating understanding of integrated exercise programs Chapter 13 1. Describe the stages of general adaptation syndrome 2. Define and describe the principle of adaptation and specificity 3. Define stability, muscular endurance, muscular hypertrophy, strength, and power 4.List and define the various stages of strength and training system
What are the 7 most Chronic Diseases ?
cardiovascular disease respiratory disease hypertension stroke diabetes obesity high cholesterol
Why has there been a rise in demand for personal training ?
longer life expectancy
rise in obesity
rise in diabetes
rise in chronic disease
How can most chronic diseases be managed ?
healthy living, treatment, early detection
The condition of being 25-30 pounds over the recommended weight for one’s height or having BMI of 25-29
overweight
To which chronic diseases is excessive body weight linked ?
cardiovascular disease Type 2 diabetes high cholesterol osteoarthritis some types of cancer
Alteration of muscle length surrounding joint
Muscular imbalance
What is a primary cause of a lack of physical activity ?
Low back pain
neck and shoulder pain
knee pain injuries
What helps to alleviate the occurrence of non-contact injuries ?
enhanced neuromuscular stabilization
A systematic, integrated, and functional training program that simultaneously improves bio-motor abilities and builds high level of functional strength, neuromuscular efficiency and dynamic flexibility
The OPT model
What are components of integrated training ?
flexibility cardiorespiratory core balance reactive plyometrics speed agility quickness (SAQ) resistance training
Which OPT level increases muscular endurance and neuromuscular efficiency ?
stabilization
What are some stabilization strategies ?
low loads
high repetition
proprioceptively based
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Proprioception
What are 3 phases of Strength level ?
Phase 2: Strength Endurance
Phase 3: Hypertrophy
Phase 4: Maximum Strength
How can most chronic diseases be managed ?
early detection
treatment
healthy living
What are 3 goals of Phase 5 of OPT Model
Enhanced neuromuscular efficiency
increase prime mover
increase rate of force production
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises through the circuit
Peripheral heart action system
What are 3 things has research demonstrated regarding circuit training ?
Just as beneficial as traditional cardiorespiratory training
Produces greater levels of EPOC
produces near identical caloric expenditure when compared with walking at a fast pace
What type of resistance system does Power training use ?
Super sets
Maximal strength exercise
High velocity power exercise
The ability of the neuromuscular system to produce internal tension to overcome an external force
Strength
The ability to produce and maintain force production for a prolonged period of time
Muscular Endurance
What are 4 characteristics of stabilization exercise ?
High repetitions
Low to moderate volume
Low to moderate intensity
Postural position that challenges stability
The ability to provide support to maintain correct posture during movements
Stabilization
What are 3 performance adaptive benefits from resistance training ?
increase neuromuscular control
increase power
increase endurance
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
The condition of being considerably overweight by over 30 pounds or having a BMI over 30
Obesity
Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptions ?
Phase 2: Strength Endurance
Which training strategy is used in Phase 2: Strength Endurance ?
Supersets of strength
stabilization exercise
Which training exercise uses high volume, high to moderate loads, and moderate to maximal soft tissue growth ?
Hypertrophy
Which training strategy uses high loads, low repetitions and longer rest periods ?
Maximal Strength
When prolonged intolerable stressors produce fatigue and lead to the breakdown in the system of injury ?
Exhaustion
What fraction of Americans can be categorized as overweight of obese ?
2/3
Roughly what percentage of adults are affected by lower back pain ?
80%
What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body ?
Lower back pain
What injury is reported to have around 80,000 to 100,000 cases each year ?
ACL injury
Of the ACL injuries that occur each year, around 70% are what kind of injury ?
Non-contact injuries
What is the average for most ACL injuries ?
Between 15 to 25 years old
What is the estimated value of lost work time due to injury ?
120 billion
The ability of neuromuscular system to produce the greatest force in the shortest amount of time
Power
What are the three adaptive/ level of optimum performance model ?
Stabilization
Strength
Power
When pain or discomfort occurs in muscle 24-27 hours after exercise
Delayed onset muscle soreness (DOMS)
The principle that states the body will adapt to specific demands that are placed on it
SAID principle or Principle of specificity
For what does the acronym SAID stand ?
Specific adaption to imposed demand
The type of specificity that refers to the weight and movement placed on the body
Mechanical specificity
The type of specificity that refers to the energy demand placed on the body
Metabolic specificity
The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
Horizontal loading
A resistance training system that alters body parts trained from set to set, starting from upper extremity and moving to the lower extremity
Vertical loading
The resistance training that involves breaking the body part to be trained on separate days
Split-routine system
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest
Circuit training system
A system of strength training that uses a couple of exercises performed in rapid succession of one another
Super set system
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set
Pyramid system
A resistance training system popular since the 1940’s that consists of performing multiple number of sets for each exercise
Multiple set system
Training system that involves performing one set of each exercise
Single set system
An increase in either of which 2 things will lead to an increase in power ?
Force or Velocity (Force x Velocity = Power)
Low to intermediate repetitions ranges with progressive overload that results in the enlargement of skeletal muscle fibers
Hypertrophy training
What are 3 stages of General Adaptation Syndrome ?
Alarm reaction
resistance development
Exhaustion
