Chapter 1 - The Scientific Rationale for Integrated Training Flashcards Preview

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Flashcards in Chapter 1 - The Scientific Rationale for Integrated Training Deck (59):
1

Increased demand for CPT's

Due to:
-a rise of chronic disease
-Reliance on CPT's

2

Chronic Diseases EXS

Asthma, cancer, diabetes, heart disease, overweight, obesity

3

Chronic Disease

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

4

Human Movement Science

Functional anatomy, functional biomechanics, and motor behavior

5

Functional Anatomy

The study of anatomy in relation to function

6

Biomechanics

the study of the mechanical laws relating to movement or structure

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Motor Behavior

the study of how motor skills are learned, controlled and developed to assist people as they practice and experience physical activity

8

Muscle Imbalance

Alteration of muscle length surrounding a joint

9

Obesity

The condition of being considerably overweight
-Refers to a person with a BMI or 30 or greater or who is at least 30 pounds over the recommended weight for their height

10

Overweight

Refers to a person with a BMI of 25-29.9, or who is between 25-30 pounds over the recommended weight for their gola

11

BMI

Body Mass Index
-A height to weight ratio used as an indicator of obesity and underweight

12

Desirable BMI

18.5-24.9

13

Blood Lipids

AKA cholesterol and triglycerides
-Carried in the bloodstream by protein molecules HDL's and LDL's

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HDL

High Density Lipoprotein (Good Cholesterol)

15

LDL

Low Density Lipoprotein (Bad Cholesterol)

16

Healthy Cholesterol Level

Less than 200 mg/dL

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High-Risk Cholesterol Level

Greater than 240 mg/dL

18

Diabetes Mellitus

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

19

Type 1 Diabetes

Juvenile, result of pancreas not producing enough insulin leading to blood sugar not optimally being delivered to cells leading to hyperglycemia

20

Hyperglycemia

High Blood Sugar

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Type 2 Diabetese

Associated with obesity
-Patients typically produce enough insulin but cells are resistance and do not allow insulin to bring adequate amount of glucose into the cell

22

Glucose

Blood sugar

23

Lack of Physical Activity

A significant contributor to the risk factors of chronic disease

24

Muscular Dysfunction

Largely attributable to physical inactivity
-Low-back pain
-Knee injuries
-Musculoskeletal Injuries
-Unnatural Posture

25

Less Conditioned Musculoskeletal System=

Higher risk of injury

26

Overtraining

Too high of initial training intensity
-Likely to lead to injury

27

Deconditioned

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

28

Multiplanar Movements

Movements in all directions

29

Full Muscle Action Spectrum

Concentric acceleration, eccentric deceleration, and isometric stabilization

30

Proprioception

The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movements

31

Proprioceptively Enriched Environment

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

32

Proprioceptively Enriched Environment EXS

Stability ball chest press, single leg squat

33

Integrated Training

A concept that incorporates all forms of training in an integrated fashion as part of a progressive system

34

OPT Model

Optimum Performance Training
-A process of programming that systematically progresses any client to any goal
-Based on the scientific rationale of human movement science

35

Phases of Training

Smaller divisions of training progressions that fall withing the three building blocks of training
-Stabilization, Strength, Power

36

Stabilization Level

Phase 1: Stabilization Endurance Training

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Main Focus of Stabilization Level

Increase muscular endurance while developing neuromuscular efficiency

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Muscular Endurance

A muscle's ability to contract for an extended period

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Neuromuscular Efficiency

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

40

Stabilization Level Progression

Comes from introducing a greater challenge to balance and stabilization rather than increasing the load

41

Stabilization Level Goals

-Improve muscular endurance and neuromuscular efficiency
-Enhance joint stability and control of posture
-Increase flexibility

42

Stabilization Level Training Strategies

-Proprioceptively enriched environments
-Low levels, high repetition

43

Strength Level

Phase 2: Strength Endurance Training
Phase 3: Hypertrophy
Phase 4: Maximal Strength

44

Main Focus of Strength Level

Maintain stabilization endurance while increasing prime mover strength

45

Strength Endurance Training Goals

-Improve stabilization endurance and increase prime mover strength
-Improve overall work capacity
-Enhance joint stabilization
-Increase lean body mass

46

Strength Endurance Training Training Strategies

-Moderate loads and repetitions (8-12)
-Superset one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program

47

Hypertrophy

Increasing muscle size

48

Hypertrophy Training Training Goals

Achieve optimal levels of muscular hypertrophy

49

Hypertrophy Training Training Strategies

High volume, moderate to high loads, moderate or low repetitions (6-12)

50

Maximal Strength Training

Optional depending on client's goals

51

Maximal Strength Training Goals

-Increase motor unit recruitment
-Increase frequency of motor unit recruitment
-Improve peak force

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Maximum Strength Training Training Strategies

High loads, low repetitions (1-5), longer rest periods

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Power Level

Phase 5: Power Training

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Power Level Main Focus

Emphasizes the development of speed and power

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Power Training Goals

-Enhance neuromuscular efficiency
-Enhance prime mover strength
-Increase rate of force production

56

Rate of Force Production

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

57

Power Training Training Strategies

-Superset one strength and one power exercise
-Perform all power exercises as fast as can be controlled

58

Stability

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

59

Optimal Strength

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