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NASM > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

What is a proprioceptively enriched environment?

A

Environment that challenges an individuals internal balance and stabilization

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2
Q

What are the 3 phases of the OPT model?

A

stabilization, strength, power

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3
Q

The power training level of the Optimum Performance Training model strives to most improve what?

A

rate of force production

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4
Q

What are the phases of the strength level of the OPT model?

A

strength endurance, hypertrophy, maximal strength

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5
Q

Which phase of the OPT model supersets a “barbell bench press” with a “medicine ball chest pass”?

A

power training

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6
Q

what is the BMI of someone who is obese?

A

Greater than 30

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7
Q

When, where, and by whom was the first commercial gym?

A

Jack LaLaine, 1936, Oakland, CA

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8
Q

How much does the US spend annually on treating chronic disease?

A

1.7 trillion

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9
Q

what is the costs of cardiovascular disease?

A

503.2 billion anually

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10
Q

What percentage of americans have total cholesterol levels above 200 mg/dl?

A

50%

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11
Q

what is a normal BMI?

A

18.5-24.9

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12
Q

what is an overnight BMI?

A

25-29.9

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13
Q

How is BMI calculated?

A

BMI=703 (weight in pounds/height ^ 2 in inches)

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14
Q

what is the difference between type 1 & 2 diabetes?

A
  • type 1: the body does not produce insulin
  • type2: the body has become resistant to insulin and does not allow the body to bring enough amounts of blood sugar to the cells
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15
Q

what does it mean to be deconditioned?

A

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

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16
Q

what is propriception?

A

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

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17
Q

what is a proproceptively enriched environment?

A

an unstable, yet controlled environment, physical situation, in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms

18
Q

what is the OPT model?

A

optimum performance training model, takes into account each individuals goals, needs, and abilities, in a safe and systematic fashion. created for a society that has more structural imbalances and is suseptibily to injury than ever before. It can systematically progress any client to any goal

19
Q

what are the goals of the stabilization level of training?

A
  • increase clients ability to stabilize joints and maintain optimal posture
  • increase muscular endurance while developing optimal muscular efficiency
20
Q

what are the training strategies for the stabilization level?

A
  • propriocetively challenging environment (stability)

- low loads, high reps

21
Q

what is neauromuscular efficiency?

A

the ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize th body’s structure in all 3 planes of motion

22
Q

what is the goal of strength endurance training?

A

maintain stabilization endurance while increasing prime mover strength

23
Q

what are the training strategies of the strength endurance training level?

A
  • moderate loads and reps (8-12)

- Superset: one traditional strength movement, followed by a stabilization exercise

24
Q

what are the goals of hypertrophy training?

A

increase muscle size

25
Q

what are the straining strategies for hypertrophy training?

A

-high volume, moderate to high repetitions ( 6-12)

26
Q

what are the goals of maximum strength training?

A
  • maximal prime move strength

- moving heavy loads

27
Q

what are the training strategies for maximum strength training?

A
  • high loads, low reps (1-5 reps)

- long rest periods

28
Q

what are the goals of the power training level?

A
  • develop speed and power

- enchance neuromuscular efficiency, prime mover strength, and rate or force production

29
Q

what are the training strategies for power training level?

A
  • superset : 1 strength and 1 power exercise during resistance training
  • perform all movements as fast as can be controlled
30
Q

muscle imbalance

A

the alteration of muscle length surrounding a joint

31
Q

chronic disease

A

an incurable disease or health condition that persists for a year or more, resulting in functional limitations, and the need for ongoing health care

32
Q

what percentage of americans over the age of 20 are overweight and obese?

A

66% are overweight and 34% are obese, which means 74 million americans are obese

33
Q

what are blood lipids?

A

cholestral, triglycerides

34
Q

what is a healthy cholestrol level?

A

less than 200 mg/dL

35
Q

what is high cholesterol level?

A

more than 240 mg/dL

36
Q

integrated training

A

training that incorporates all forms of training in an integrated fashion as part of a pregressive system that includes flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, quickness, and resistance training

37
Q

what is a prime mover?

A

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

38
Q

what is a superset?

A

2 exercises that are perfromed back to back with little or no rest

39
Q

what is rate of force production?

A

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

40
Q

what are the OPT physicological benefits?

A

improve cardiorespirtatoy efficiency, enhance beneficial endocrine (hormone) and serum lipid(choletrol) adaptations, increase metabolic efficiency (metabolism), increase bone density

41
Q

what are the physical benefits of the OPT model?

A

decrease body fat, increase lean body mass, increase tensile tissue strength

42
Q

what are the OPT performance benefits?

A

stregnth, power, endurance, flexibility, speed, agility, and balance

NASM (6 decks)

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