Module 1: Chapter 1 and 13

Question 1

What are the 7 most common chronic diseases?

Answer 1

Cardiovascular Disease, Hypertension, High Cholesterol, Stroke, Respiratory Disease, Obesity, Diabetes

Question 2

Why has there been a rise in demand for personal training?

Answer 2

A rise in obesity, and other chronic diseases, and longer life expectancies.

Question 3

How can most chronic diseases be managed?

Answer 3

Early detection, treatment, and healthy living

Question 4

The condition of being considerably overweight by over 30 pounds or having a BMI over 30

Answer 4

Obesity

Question 5

The condition of being 25-30 pounds over the recommended weight for one’s height or having a BMI of 25-29

Answer 5

Overweight

Question 6

What fraction of Americans can be categorized as overweight or obese?

Answer 6

Roughly 2/3

Question 7

To which chronic diseases is excessive body weight linked?

Answer 7

Cardiovascular disease, Type II diabetes, High Cholesterol, Osteoarthritis, and other types of cancer.

Question 8

Alteration of muscle length surrounding a joint

Answer 8

Muscle Imbalances

Question 9

What is the primary cause of a lack of physical activity?

Answer 9

Low back pain, knee injuries, and shoulder & neck pain

Question 10

Roughly what percentage of adults are affected by low-back pain?

Answer 10

80%

Question 11

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

Answer 11

Low back pain

Question 12

What injury is reported to have around 80,000 to 100,000 cases each year?

Answer 12

ACL Injuries

Question 13

Of the ACL injuries that occur each year, around 70% are what kind of injury?

Answer 13

Non - contact injuries

Question 14

What is the average age for most ACL injuries?

Answer 14

Between 15-25 years old

Question 15

What helps to alleviate the occurrence of non-contact injuries?

Answer 15

Enhancing neuromuscular stabilization

Question 16

What is the estimated value of lost work time due to injury?

Answer 16

$120 Billion

Question 17

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

Answer 17

Power

Question 18

What are the three adaptations/levels of the Optimum Performance Training Model?

Answer 18

Stabilization, Strength and Power

Question 19

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

Answer 19

The OPT Model

Question 20

What are the components of integrated training?

Answer 20

Flexibility, cardiorespiratory, core balance, reactive (plyometric), speed, agility, and quickness (SAQ), and resistance training.

Question 21

Which OPT level increases muscular endurance and neuromuscular efficiency?

Answer 21

Stabilization

Question 22

What are some stabilization training strategies?

Answer 22

Propriceptively based (increases in challenge come from challenging balance and stabilization systems and more), low loads, high repetitions.

Question 23

What are the 3 phases of the Strength level?

Answer 23

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

Question 24

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

Answer 24

Phase 2: Strength Endurance

Question 25

Which training strategy is used in Phase 2: Strength Endurance?

Answer 25

Supersets of Strength and stabilization exercises

Question 26

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

Answer 26

Hypertrophy

Question 27

Which training strategy uses high loads, low repetitions, and longer rest periods?

Answer 27

Maximal Strength

Question 28

What are the 3 stages in the General Adaptation Syndrome?

Answer 28

Alarm reaction, Resistance development and Exhaustion

Question 29

When pain or discomfort occurs in the muscles 24-72 hours after exercise

Answer 29

Delayed Onset Muscle Sorenes - AKA: DOMS

Question 30

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

Answer 30

Exhaustion

Question 31

The principle that states the body will adapt to the specific demands that are placed on it

Answer 31

SAID Principle or the Principle of Specifity

Question 32

For what does the acronym SAID stand?

Answer 32

Specific Adaptions of Imposed Demands

Question 33

The type of specificity that refers to the weight and movements placed on the body

Answer 33

Mechanical Specificity

Question 34

The type of specificity that refers to the energy demand placed on the body

Answer 34

Metabolic Specificity

Question 35

The type of specificity that refers to the speed of contraction and exercise selection

Answer 35

Neuromuscular Specificity

Question 36

What are 3 performance adaptive benefits from resistance training?

Answer 36

Increase neuromuscular control, increase power and increase endurance

Question 37

The ability to provide support to maintain correct posture during all movements

Answer 37

Stabilization

Question 38

What are 4 characteristics of stabilization exercises?

Answer 38

High repetition, low to moderate volume, low to moderate intensity, postural position that challenges stability.

Question 39

The ability to produce and maintain force production for a prolonged period of time

Answer 39

Muscular endurance

Question 40

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

Answer 40

Hypertrophy training

Question 41

The ability of the neuromuscular system to produce internal tension to overcome an external force

Answer 41

Strength

Question 42

Ability of the neuromuscular system to produce the greatest force in the shortest time

Answer 42

Power

Question 43

An increase in either of which 2 things will lead to an increase in power?

Answer 43

Force or Velocity ( Force x Velocity = POWER )

Question 44

What type of resistance system does power training use?

Answer 44

Supersets at maximal strength exercise with a high velocity of power exercises

Question 45

What 3 things has research demonstrated regarding circuit training?

Answer 45

Just as beneficial as traditional cardiorespiratory training, produces greater leves of EPOC and strength; produces near identical caloric expenditure when compared at walking at a fast pace

Question 46

Training system that involves performing one set of each exercise

Answer 46

Single Set System

Question 47

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise

Answer 47

Multiple set system

Question 48

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

Answer 48

Pyramid System

Question 49

A system of strength training that uses a couple of exercises performed in rapid succession of one another

Answer 49

Superset System

Question 50

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest

Answer 50

Circuit Training System

Question 51

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Answer 51

Peripheral Heart Action System

Question 52

The resistance training system that involves breaking the body up into parts to be trained on separate days

Answer 52

Spilt-Routine System

Question 53

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

Answer 53

Vertical Loading

Question 54

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

Answer 54

Horizontal loading

Question 55

What are the 3 goals of Phase 5: Power of the OPT model?

Answer 55

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production