Chapter 1-The Scientific Rationale for Integrated Training Flashcards

1
Q

What are the 7 most common chronic diseases?

A

Cardiovascular disease; hypertension; high cholesterol; stoke; respiratory disease; obesity; diabetes

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2
Q

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

A

A rise in obesity, diabetes and other chronic diseases, and longer life expectancies

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3
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living

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4
Q

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

A

Obesity

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5
Q

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

A

Overweight

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6
Q

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

A

Roughly 2/3

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7
Q

To which chronic diseases is excessive body weight linked?

A

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

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8
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

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9
Q

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

A

Low back pain, knee injuries, and shoulder & neck pain

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10
Q

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

A

80%

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11
Q

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

A

Low-back pain (LBP)

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12
Q

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

A

ACL injury

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13
Q

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

A

Non-contact injuries

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14
Q

What is the average age for most ACL injuries?

A

Between 15 and 25 years old

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15
Q

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

A

Enhancing neuromuscular stabilization

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16
Q

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

A

$120 billion

17
Q

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

A

Power

18
Q

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

A

Stabilization, Strength, Power

19
Q

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

A

The OPT Model

20
Q

What are the components of integrated training?

A

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

21
Q

Which OPT level increases muscular endurance and neuromuscular efficiency?

A

Stabilization

22
Q

What are some stabilization strategies?

A

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

23
Q

What are the 3 phases of the Strength level?

A

Strength Endurance, Hypertrophy, and Maximal Strength

24
Q

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

A

Phase 2: Strength Endurance

25
Q

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

A

Supersets of strength and stabilization exercises

26
Q

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

A

Hypertrophy

27
Q

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

A

Maximal Strength

28
Q

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

A

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