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
