Chapter 1: The Scientific Rationale For Intergrated Training

Question 1

Which of the following is a primary focus of exercising in the Stabilization Level of training?

A. Muscular degeneration
B. Muscular elasticity
C. Muscular endurance
D. Muscular extensibility

Answer 1

C. Muscular endurance

Question 2

What is the primary goal of Phase 1: Stabilization Endurance Training of the OPT model?

Answer 2

Muscular endurance

Question 3

What are the components of integrated training?

Answer 3

• flexibility
• cardiorespritory
• core
• balance
• Plyometrics
• SAQ (speed, agility, quickness)
• resistance training

Question 4

Normal BMI range

Answer 4

18.5-24.9

Question 5

Overweight BMI

Answer 5

25-29.9

Question 6

Obese BMI range

Answer 6

30+

Question 7

Good cholesterol and bad cholesterol are lipoproteins that carry _______ in the bloodstream.

Answer 7

Blood lipids (cholesterol & triglycerides

Question 8

What is diabetes mellitus

Answer 8

Chronic condition in which blood sugar (glucose) is not optimally delivered into the cells resulting in hyperglycemia (high blood sugar).

Question 9

When did women’s fitness salons begin to gain popularity?

Answer 9

60’s-70’s

Question 10

How do you calculate BMI?

Answer 10

BMI = 703 x (weight/height^2)

Question 11

Muscle imbalance

Answer 11

Alteration of muscle length surrounding a joint

Question 12

Cholesterol and triglycerides carried in the bloodstream by good cholesterol and bad cholesterol.

Answer 12

Blood lipids

Question 13

Type 1 diabetes

Answer 13

AKA, Juvenile diabetes because symptoms first appear in childhood and is the result of the pancreas not producing enough insulin

Question 14

Obesity

Answer 14

A condition of a person that is considerable overweight. BMI 30+

Question 15

Overweight

Answer 15

BMI 25-29.9

Question 16

Type 2 Diabetes

Answer 16

Associated with obesity, particular abdominal obesity and accounts for 90-95% of all diabetes. Their body produces enough insulin however their cells are resistant and do not allow insulin to bring adequate amounts of blood sugar into the cell.

Question 17

Normal cholesterol

Answer 17

Less than 200 mg

Question 18

Borderline cholesterol

Answer 18

200-239 mg

Question 19

High risk cholesterol levels

Answer 19

240 mg +

Question 20

Opt model

Answer 20

Training program that has more structural imbalances and susceptibility to injury than ever before

Question 21

What three levels of training is the OPt model comprised of?

Answer 21

Stabilization
Strength
Power

Question 22

What is the main focus of the stabilization level of the OPt Model?

Answer 22

Muscular endurance and stability while developing neuromuscular efficiency (coordination).

Question 23

What is a superset?

Answer 23

2 exercises performed back to back with no rest between them

Question 24

How many phases does the OPT model consist of?

Answer 24

5 phases

1. Stability endurance
2. Strength endurance
3. Hypertrophy
4. Maximum strength
5. Power

Question 25

What are the main goals of Phase 1: Stabilization Endurance, of the OPT model?

Answer 25

1. improve muscular endurance 2. enhance joint stability 3. increase flexibility 4. enhance control of posture 5. improve neuromuscular efficiency

Question 26

What are the main goals of strength endurance phase of the OPT model?

Answer 26

1. improve stabilization endurance 2. increase prime mover strength 3. improve overall work capacity 4. enhance joint stabilization 5. increase lean body mass

Question 27

what are the main goal of Hypertrophy (the 3rd Phase in OPT model)?

Answer 27

build muscle, increase muscle size

Question 28

what is the main goals of Phase 4 in the OPT model (maximum strength)

Answer 28

1. Increase motor unit recruitment 2. increase frequency of motor unit recruitment 3. improve peak force

Question 29

To enhance neuromuscular efficiency, enhance prime mover strength and increase rate of force production are all goals of which phase in the OPT model?

Answer 29

Phase 5: Power Training