Module 1

Question 1

OPT Model

Answer 1

Optimum Performance Training;
comprehensive method of fitness program design that systematically progresses any client toward any goal;
development of physiological, physical, and performance adaptations

Question 2

Muscle imbalance

Answer 2

alteration of a muscle length surrounding a joint

Question 3

obesity

Answer 3

condition of being considerably overweight, referring to a person with a body mass index of 30 or greater, or who is at least 30 lbs over the recommended weight for their height

Question 4

overweight

Answer 4

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

Question 5

blood lipids

Answer 5

cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) or low-density lipoproteins (LDL)

Question 6

diabetes mellitus

Answer 6

chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and enhanced usage of fats and proteins

Question 7

deconditioned

Answer 7

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

Question 8

proprioception

Answer 8

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

Question 9

proprioceptively enriched environment

Answer 9

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

Question 10

phases of training

Answer 10

smaller division of training progression that fall within the building blocks of training

Question 11

muscular endurance

Answer 11

a muscles ability to contrast for an extended period of time

Question 12

neuromuscular efficiency

Answer 12

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

Question 13

prime mover

Answer 13

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

Question 14

superset

Answer 14

set of two exercises that are performed back to back without any rest time between them

Question 15

rate of force production

Answer 15

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

Question 16

general adaptions syndrome

Answer 16

term used to describe how the body response and adapts to stress

Question 17

alarm reaction

Answer 17

initial reaction to a stressor

Question 18

delayed-onset muscle soreness (DOMS)

Answer 18

pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity

Question 19

resistance development

Answer 19

body increases its functional capacity to adapt to a stressor

Question 20

exhaustion

Answer 20

prolonged stress or stress that is intolerable an will product exhaustion or distress to the system;
breakdown of physiological system

Question 21

periodization

Answer 21

division of a training program into smaller, progressive stages

Question 22

principle of specificity

Answer 22

principle that states the body will adapt to the specific demands that are placed on it; a.k.a the specific adaptations to imposed demands (SAID) principle;
ex. to increase muscular endurance.. one trains with high reps and lower weights

Question 23

mechanical specificity

Answer 23

refers to the weight and movement placed on the body

Question 24

neuromuscular specificity

Answer 24

refers to the speed of contraction and exercise selection

Question 25

metabolic specificity

Answer 25

refers to the energy demand placed on the body

Question 26

muscular endurance

Answer 26

ability to produce and maintain force production for prolonged periods of time

Question 27

muscular hypertrophy

Answer 27

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

Question 28

strength

Answer 28

ability of the neuromuscular system to produce internal tension to overcome an external load; the overall force muscles can produce and is optimally enhanced by lifting loads that increase neural demands and recruit more muscle fibers to work

Question 29

power

Answer 29

ability of the neuromuscular system to produce the greatest force in the shortest time; power = force x velocity achieved by the combination of heavy weight strength exercises and explosively fast light weight exercises `

Question 30

vertical loading

Answer 30

alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity; one set of each exercise is repeated at a time, then the whole sequence is repeated for the desired number of sets; start with upper body and work your way down body

Question 31

horizontal loading

Answer 31

performing all sets of an exercise or body part before moving on to the next exercise or body part

Question 32

chronic diseases accounts for ____% of deaths each year in the US

Answer 32

70

Question 33

___% of Americans over 20 over overweight & ___% are obese

Answer 33

66% overweight | 34% obese

Question 34

low back pain affects ___% over al adults

Answer 34

80

Question 35

integrated training

Answer 35

combining all the various types of fitness training into a progressive system

Question 36

components of integrated training

Answer 36

``` flexibility cardiorespiratory core balance plyometric speed, agility, quickness (SAQ) resistance training ```

Question 37

3 types of specificity used when designing a fitness program

Answer 37

mechanical, neuromuscular, and metabolic

Question 38

phases of the OPT model

Answer 38

stabilization muscular endurance hypertrophy strength

Question 39

stabilization

Answer 39

body's ability to dynamically support the joints to maintain proper posture during movements; needs to be developed before any other adaptations

Question 40

hypertrophy is achieved by

Answer 40

intermediate reps with progressive overload

Question 41

single set system

Answer 41

once exercise is selected for each major segment of body, and only one set of each is performed

Question 42

2 ways resistance segments can be "loaded"

Answer 42

vertically or horizontally

Question 43

pyramid system

Answer 43

using either a heavy-to-light or a light-to-heavy intensity/rep scheme; the heavier the resistance, the fewer the reps

Question 44

drop set

Answer 44

set is performed to failure, weight is removed, then the set is done right away till failure again; maximizes hypertrophy

Question 45

super sets are used in what phases of the OPT model

Answer 45

phases 2 and 5

Question 46

circuit training is good for ____ and why

Answer 46

weight loss; elevated cardiorespiratory demands; clients with limited time, less time spent on rests

Question 47

peripheral heart action system

Answer 47

circuit alternates between upper and lower body exercises; stimulates improved blood circulation; beneficial for improving body composition

Question 48

area of focus that all exercises can be broken down to

Answer 48

``` total body chest back shoulders biceps triceps legs ```

Question 49

stabilization level in action

Answer 49

lighter weights; slow tempo; proprioceptively enriched environment

Question 50

strength level in action

Answer 50

more stable base of support so heavier loads can be handled; increasing prime mover strength; muscular endurance, hypertrophy, max strength

Question 51

resistance power level in action

Answer 51

focused on velocity; | paired with supersets with biomechanically similar resistance strength exercises

Question 52

levels of OPT model

Answer 52

level 1; stabilization level 2; strength level 3; power