NASM CPT Chapter 1 Flashcards
Muscle Imbalance
Alteration of muscle length surrounding a joint.
HDL
Good Cholesterol.
LDL
Bad Cholesterol.
Type 2 Diabetes
- 90-95% of all diabetes.
- Patients produce adequate amts of insulin; however, their cells are resistant and do not allow insulin to bring adequate amts of blood sugar (glucose) into the cell.
Formula for BMI in lbs:
BMI= 703 X weight (lb)/height^2(in^2)
Formula for BMI in kg:
BMI = weight (kg)/height^2(m^2)
Overweight
BMI of 25-29.9 or 25-30lbs over recommended weight for their height.
Obese
BMI of 30+ or 30+lbs over recommended weight for their height.
How many ACL injuries annually in the US?
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What percent of them are non-contact?
80,000-100,000 ACL injuries/year
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70% are non-contact.
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
(The body’s awareness in space)
Proprioceptively enriched environment:
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What’s a type of training that enhances this?
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Example: balance training.
The OPT Model is:
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The physical benefits are:
A step by step guide to train different goals.
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Decreases body fat, increases lean body mass (muscle), increases tissue tensile strength (tendons, ligaments, muscles).
What are the 5 phases of the OPT Model (in order)?
Phase 1: Stabilization Phase 2: Strength Endurance Phase 3: Hypertrophy Phase 4: Maximal Strength Phase 5: Power
What are the 3 levels of the OPT Model (in order)?
Level 1: Stabilization
Level 2: Strength
Level 3: Power
What is the main focus of Stabilization training?
To increase muscular endurance and stability while developing optimal neuromuscular efficiency.
What is neuromuscular efficiency?
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
What is muscular endurance?
A muscle’s ability to contract for an extended period.
The physiologic benefits of the OPT Model are:
Improves cardiorespiratory efficiency, enhances beneficial endocrine (hormore) and srum lipid (cholesterol adaptations, increases metabolic efficiency (metabolism), increases bone density.
The performance benefits of the OPT Model are:
SPF BAES
Strength, Power, Endurance, Flexibility, Speed, Agility, Balance.
What’s an example of stability level training?
A stability ball pushup.
What muscle acts as the prime mover in a chest press or pushup?
The pectoralis major (chest muscle)
Stabilization Endurance Training consists of what kind of loads and repititions?
Low loads, high reps (12-20 reps).
Hypertrophy training is designed for what type of client?
Individuals who have the goal of maximal muscle growth (such as bodybuilders). Those who want to “get jacked, or tone up.”
In Strength Endurance training the goal is to:
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How is this achieved?
Enhance stabilization endurance while increasing prime mover strength.
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Supersetting.
Strength Endurance Training consists of what kind of loads and repetitions?
Moderate loads and repetitions (8-12 reps) & superset.
Example of a superset in the Strength endurance phase?
- Regular pushup (stable)
2. Stability ball pushup (unstable)
Hypertrophy Training consists of what kind of loads and repetitions?
High volume, moderate to high loads, moderate or low repetitions (6-12 reps).
Maximum Strength Training consists of what kind of loads and repetitions?
High loads, low repetitions (1-5 reps), longer rest periods.
Maximum Strength is ideal for what type of client?
Athletes, to train them to lift a heavy load, a few times.
What is Rate of Force Production?
Ability of muscles to exert maximal force output in a minimal amt. of time.
Power Training consists of what strategies?
Perform exercises as fast and with as much force as possibly controlled. And to superset one strength and one power exercise per body part.
Examples of Power Training:
Throwing a baseball as fast as possible & vertical jumping.
What are the main chronic diseases?
ROTH COC
Cardiovascular Type 2 Diabetes High Cholesterol Osteoarthritis Rheumatoid Arthritis Cancer Obesity
