Module 1 Flashcards by Erika Kyles

What are the 7 most common chronic diseases?

Cardiovascular disease
hypertension
high cholesterol
stroke
respiratory disease
obesity
diabetes

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Why has there been a rise in demand for personal training? 2

A rise in obesity, diabetes and other chronic diseases

- longer life expectancies

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How can most chronic diseases be managed? 3

Early detection
treatment
healthy living

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

Obesity

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

Overweight

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

Roughly 2/3

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To which chronic diseases is excessive body weight linked? 5

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

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Alteration of muscle length surrounding a joint

Muscle imbalance

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What is a primary cause for a lack of physical activity? 3

Low back pain
knee injuries
shoulder & neck pain

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

80%

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

Low-back pain

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

ACL injury

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

Non-contact injuries

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What is the average age for most ACL injuries?

Between 15 and 25 years old

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

Enhancing neuromuscular stabilization

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

$120 billion

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

Power

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

Stabilization, Strength, Power

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

The OPT model

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What are the components of integrated training? 9

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

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Which OPT level increases muscular endurance and neuromuscular efficiency?

Stabilization

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What are some stabilization training strategies?3

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

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What are the 3 phases of the Strength level?

Phase 2: Strength Endurance, Phase 3: Hypertrophy, Phase 4: Maximal Strength

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

Phase 2: Strength Endurance

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

Supersets of strength and stabilization exercises

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

Hypertrophy

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

Maximal strength

What are the 3 stages in the General Adaptation Syndrome?

Alarm reaction, resistance development, exhaustion

When pain or discomfort occurs in the muscles 24-72 hours after exercise

Delayed onset muscle soreness (DOMS)

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

Exhaustion

The principle that states the body will adapt to the specific demands that are placed on it

SAID Principle or Principle of Specificity

For what does the acronym SAID stand?

Specific adaptation to imposed demands

The type of specificity that refers to the weight and movements 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 specificity that refers to the speed of contraction and exercise selection

Neuromuscular specificity

What are 3 performance adaptive benefits from resistance training?

Increased neuromuscular control increased power increased endurance

The ability to provide support to maintain correct posture during all movements

Stabilization

What are 4 characteristics of stabilization exercises?

High repetitions low to moderate volume low to moderate intensity postural position that challenges stability

The ability to produce and maintain force production for a prolonged period of time

Muscular endurance

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

Hypertrophy training

The ability of the neuromuscular system to produce internal tension to overcome an external force

Strength

Ability of the neuromuscular system to produce the greatest force in the shortest time

Power

An increase in either of which 2 things will lead to an increase in power?

Force or velocity (force x velocity = power)

What type of resistance system does power training use?

Superset a maximal strength exercise with a high velocity power exercise

Training system that involves performing one set of each exercise

Single-set system

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise

Multiple-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 system of strength training that uses a couple of exercises performed in rapid succession of one another

Superset 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

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Peripheral heart action system

The resistance training system that involves breaking the body up into parts to be trained on separate days

Split-routine system

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

Vertical loading

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

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

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

Cholesterol and triglycerides, carried in bloodstream by protein molecules known as high density lipoproteins (HDL) and low density lipoproteins(LDL)

Blood lipids

Chronic metabolic disorder caused by insulin resistance which impairs carbohydrate usage and enhances usage of fats and proteins

Diabetes mellitus

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

Deconditioned

the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position

Proprioception

an unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms

Proprioceptively enriched environment

a muscles ability to contract from an extended period of time

muscular endurance

the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion

neuromuscular efficiency

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

prime mover

ability of the muscles to exert maximal force output in a minimal amount of time

rate of force production

division of a training program into smaller progressive stages

Periodization

principle that states the body will adapt to the specific demands that are placed on it; aka the specific adaptions to imposed demands (SAID) principle

Principle of Specificity

refers to the weight and and movements placed on the body

mechanical specificity

refers to the speed of contraction and exercise selection

neuromuscular specificity

refers to the energy demand placed in the body

metabolic specificity