Scientific Rationale Flashcards

1
Q

Obesity

A

BMI 30+

30+ pounds over recommended weight for their height

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2
Q

Overweight

A

BMI 25-29.9

25-30 pounds over recommended weight for their height

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3
Q

Muscle imbalance

A

Alteration of muscle length surrounding a joint

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4
Q

Blood lipids aka cholesterol and triglycerides

A

Carried in the blood stream by protein molecules known as HDL: high-density lipoproteins and LDL: low-density lipoproteins

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5
Q

Diabetes’s mellitus

A

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

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6
Q

How to calculate BMI

A

BMI = 703 × weight (lb)/ height in inches squared

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7
Q

Deconditioned

A

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

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8
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

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9
Q

Proprioceptively enriched environment

A

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

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10
Q

Integrated Training

A

Integrated training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system.

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11
Q

What Is the OPT Model?

A

A process of programming that is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptations.

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12
Q

OPT Physiologic Benefits

A
  • Improves cardiorespiratory efficiency
  • Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
  • Increases metabolic efficiency (metabolism)
  • Increases bone density
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13
Q

OPT Physical Benefits

A
  • Decreases body fat
  • Increases lean body mass (muscle)
  • Increases tissue tensile strength (tendons, ligaments, muscles)
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14
Q

OPT Performance Benefits

A
Strength
 Power
 Endurance
 Flexibility
 Speed
 Agility
 Balance
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15
Q

Phases of training

A

Smaller divisions of training progressions that fall within the three building blocks of training.
(stabilization, strength, power)

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16
Q

OPT Level one: Stabilization

A

Phase 1: Stabilization Endurance Training.

ability to maintain postural equilibrium and support joints during movement

17
Q

OPT Level two: Strength

A

–Phase 2- Strength Endurance
ability to repeatedly produce high levels of force for prolonged periods
–Phase 3- Hypertrophy
enlargement of skeletal muscle fibers from resistance training
–Phase 4- Maximal Strength
maximal force a muscle can produce in a single voluntary effort.

18
Q

OPT Level three: Power

A

Phase 5- Power

ability to produce the greatest force in the shortest time

19
Q

Muscular endurance

A

A muscle’s ability to contract for an extended period.

20
Q

Neuromuscular efficiency

A

Ability to produce and reduce force, and stabilize the kinetic chain in all planes of motion

21
Q

Goals and Strategies of Stabilization Level Training

PHASE 1: STABILIZATION ENDURANCE TRAINING

A
Goals
» Improve muscular endurance 
» Enhance joint stability
» Increase flexibility 
» Enhance control of posture
» Improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Training Strategies
» Training in unstable, yet controllable environments (proprioceptively enriched)
» Low loads, high repetitions

22
Q

Prime mover

A

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

23
Q

Superset

A

Set of two exercises that are performed back-to-back,

without any rest time between them.

24
Q

Goals and Strategies of Strength Level Training

PHASE 2: STRENGTH ENDURANCE TRAINING

A
Goals
» Improve stabilization endurance 
» Increase prime mover strength 
» Improve overall work capacity 
» Enhance joint stabilization 
» Increase lean body mass

Training Strategies
» Moderate loads and repetitions (8–12)
» Superset: one traditional strength exercise (such as a bench press) and one stabilization exercise (such as a stability ball push-up) per body part in the resistance training portion of the program

25
Goals and Strategies of Strength Level Training PHASE 3: HYPERTROPHY TRAINING (optional phase, depending on client’s goals)
Goal » Achieve optimal levels of muscular hypertrophy (increase muscle size) Training Strategies » High volume, moderate to high loads, moderate or low repetitions (6–12)
26
Goals and Strategies of Strength Level Training PHASE 4: MAXIMUM STRENGTH TRAINING (optional phase, depending on client’s goals)
Goals » Increase motor unit recruitment » Increase frequency of motor unit recruitment » Improve peak force Training Strategies » High loads, low repetitions (1–5), longer rest periods
27
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
28
Goals and Strategies of Power Level Training | PHASE 5: POWER TRAINING
Goals » Enhance neuromuscular efficiency » Enhance prime mover strength » Increase rate of force production Training Strategies » Superset: one strength (with a heavy load) and one power exercise (with a light load performed as fast as possible) per body part in the resistance training portion of the program --This is to enhance prime mover strength while also improving the rate of force production
29
Phase 2 Example Supersets
One strength exercise and one stabilization exercise per body part
30
Phase 5 Example Supersets
One strength exercise and one power exercise per body part