Chapter 1: Scientific Rationale for Integrated Training

Question 1

Muscle imbalance

Answer 1

Alteration of muscle length surrounding a joint

Question 2

Obesity

Answer 2

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over the recommended weight for their height.

Question 3

Overweight

Answer 3

Refers to a person with a body mass index of 25 to 29.9, or who is between 25 to 30 pounds over the recommended weight for their height

Question 4

Blood lipids

Answer 4

Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules know as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Question 5

Diabetes mellitus

Answer 5

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

Question 6

Deconditioned

Answer 6

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

Question 7

Proprioception

Answer 7

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

Question 8

Proprioceptively enriched environment

Answer 8

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

Question 9

Phases of training

Answer 9

Smaller divisions of training progressions that fall within the three building blocks of training.

Question 10

Muscular endurance

Answer 10

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

Question 11

Neuromuscular efficiency

Answer 11

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

Question 12

Prime mover

Answer 12

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

Question 13

Superset

Answer 13

Set of two exercises that are performed back-to-back, without any rest time between them.

Question 14

Rate of force production

Answer 14

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

Question 15

Exercise order

Answer 15

Refers to the order in which the exercises are performed during a workout.

Question 16

Integrated fitness profile

Answer 16

A systematic problem-solving method that provides the fitness professional with a basis for making educated decisions about exercise and acute variable selection.

Question 17

Integrated flexibility training

Answer 17

A multifaceted approach integrating various flexibility techniques to achieve optimum soft tissue extensibility in all planes of motion.

Question 18

Integrated training

Answer 18

A concept that applies all forms of training such as integrated flexibility training, integrated cardiorespiratory training, neuromuscular stabilization (balance), core stabilization, and reactive neuromuscular training (power) and integrated strength training.

Question 19

Maximal strength

Answer 19

The maximum force an individual’s muscle can produce in a single voluntary effort, regardless of the rate of force production.

Question 20

Optimal strength

Answer 20

The ideal level of strength that an individual needs to perform functional activities.

Question 21

Optimum performance training

Answer 21

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

Question 22

Principle of Individualism

Answer 22

Refers to the uniqueness of a program to the client for whom it is designed.

Question 23

Short bones

Answer 23

A classification of bone that appears cubical in shape. Examples include the carpals and tarsals.

Question 24

Stability

Answer 24

The ability of the body to maintain postural equilibrium and support joints during movement.

Question 25

Stabilization endurance

Answer 25

The ability of the stabilization mechanisms of the kinetic chain to sustain proper levels of stabilization to allow for prolonged neuromuscular efficiency.

Question 26

Strength endurance

Answer 26

The ability of the body to repeatedly produce high levels of force for prolonged periods.