Chapter 1 Flashcards
(42 cards)
What is a proprioceptively enriched environment?
Environment that challenges an individuals internal balance and stabilization
What are the 3 phases of the OPT model?
stabilization, strength, power
The power training level of the Optimum Performance Training model strives to most improve what?
rate of force production
What are the phases of the strength level of the OPT model?
strength endurance, hypertrophy, maximal strength
Which phase of the OPT model supersets a “barbell bench press” with a “medicine ball chest pass”?
power training
what is the BMI of someone who is obese?
Greater than 30
When, where, and by whom was the first commercial gym?
Jack LaLaine, 1936, Oakland, CA
How much does the US spend annually on treating chronic disease?
1.7 trillion
what is the costs of cardiovascular disease?
503.2 billion anually
What percentage of americans have total cholesterol levels above 200 mg/dl?
50%
what is a normal BMI?
18.5-24.9
what is an overnight BMI?
25-29.9
How is BMI calculated?
BMI=703 (weight in pounds/height ^ 2 in inches)
what is the difference between type 1 & 2 diabetes?
- 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
what does it mean to be deconditioned?
a state of lost physical fitness, that may include muscle imbalances, decreased flexibility, lack of core and joint stability
what is propriception?
the cumulative sensory input to the central nervous system from all the mechanoreceptors that sense body position and limb movement
what is a proproceptively enriched environment?
an unstable, yet controlled environment, physical situation, in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms
what is the OPT model?
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
what are the goals of the stabilization level of training?
- increase clients ability to stabilize joints and maintain optimal posture
- increase muscular endurance while developing optimal muscular efficiency
what are the training strategies for the stabilization level?
- propriocetively challenging environment (stability)
- low loads, high reps
what is neauromuscular efficiency?
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
what is the goal of strength endurance training?
maintain stabilization endurance while increasing prime mover strength
what are the training strategies of the strength endurance training level?
- moderate loads and reps (8-12)
- Superset: one traditional strength movement, followed by a stabilization exercise
what are the goals of hypertrophy training?
increase muscle size
