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🦉 > Module 1 Flash Cards > Flashcards

Module 1 Flash Cards

1
Q

What are the 7 most common chronic diseases?

A

1️⃣ Cardiovascular disease

2️⃣ Hypertension

3️⃣ High cholesterol

4️⃣ Stroke

5️⃣ Respiratory disease

6️⃣ Obesity

7️⃣ Diabetes

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2
Q

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

A
  • A rise in obesity
  • Diabetes and other chronic diseases
  • Longer life expectancies
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3
Q

How can most chronic diseases be managed?

A
  • Early detection
  • Treatment
  • Healthy living
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4
Q

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

A

Obesity

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5
Q

The condition of being 25–30 pounds over recommended wait for one’s height over having a BMI of 25–29

A

Overweight

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6
Q

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

A

Roughly 2/3

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7
Q

To which chronic diseases is excessive body weight linked?

A
  • Cardiovascular disease
  • Type 2 diabetes
  • High cholesterol
  • Osteoarthritis
  • Some types of cancer
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8
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

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9
Q

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

A
  • Low back pain
  • Knee injuries
  • Shoulder and neck pain
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10
Q

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

A

80%

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11
Q

What effect can sitting longer than 3 hours at a time, working in enclosed spaces, and manual labor create on the human body?

A

Low back pain

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12
Q

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

A

ACL Injury

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13
Q

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

A

Non-contact injuries

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14
Q

What is the average age for most ACL injuries?

A

Between 15-25 years old

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15
Q

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

A

Enhancing neuromuscular stabilization

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16
Q

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

A

$120 billion

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17
Q

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

A

Power

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18
Q

What are the three adaptation/levels of the optimal performance training model?

A

Stabilization, strength, power

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19
Q

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

A

The OPT model

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20
Q

What are the components of integrated training?

A

▶️Flexibility

▶️Cardiorespiratory

▶️Core

▶️Balance

▶️Reactive (Plyometric)

▶️Speed Agility and Quickness (SAQ)

▶️Resistance training

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21
Q

Which OPT level increases muscular endurance and your muscular efficiency?

A

Stabilization

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22
Q

What are some stabilization training strategies?

A

▶️ Proprioceptively based

▶️ Low loads and high repetitions

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23
Q

What are the 3 phases of its strength level?

A

Phase 2: strength endurance

Phase 3: hypertrophy

Phase 4: maximum strength

24
Q

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

A

Phase 2: Strength endurance

25
Q

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

A

Supersets of strength and stabilization exercises

26
Q

Which training strategy uses:

  • high volume
  • high to moderate loads
  • moderate for maximal soft tissue growth?
A

Hypertrophy

27
Q

Which training strategy uses:

  • High loads
  • Low repetitions
  • Longer rest periods?
A

Maximal strength

28
Q

What are the 3 stages in the general adaptation syndrome?

A

1️⃣ Alarm reaction

2️⃣ Resistance development

3️⃣ Exhaustion

29
Q

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

A

DOMS

Delayed Onset Muscle Soreness

30
Q

When prolong intolerable stressors produce fatigue and lead to break down in the system of injury

A

Exhaustion

31
Q

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

A

SAID Principle

Principle of specificity

32
Q

For what does the acronym SAID stand?

A

Specific
Adaptations to
Imposed
Demands

33
Q

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

A

Mechanical specificity

34
Q

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

A

Metabolic specificity

35
Q

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

A

Neuromuscular specificity

36
Q

What are 3 performances adaptive benefits from resistance training?

A
  • Increased neuromuscular control
  • Increased power
  • Increased endurance
37
Q

What are 4 characteristics of stabilization exercises?

A

1️⃣ High repetitions

2️⃣ Low to moderate volume

3️⃣ Low to moderate intensity

4️⃣ Postural position that challenges stability

38
Q

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

A

Muscular endurance

39
Q

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

A

Hypertrophy training

40
Q

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

A

Strength

41
Q

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

A

Power

42
Q

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

A

Force or Velocity

43
Q

What type of resistance system does power training use?

A

Super set a maximal strength exercise with a high velocity power exercise

44
Q

What 3 things has research demonstrated regarding circuit training?

A
  • Just as beneficial as traditional cardiorespiratory training
  • Produces great levels of EPOC and strength
  • Produces near identical caloric expenditure when compared with walking at fast pace
45
Q

Training system that involves performing one set of each exercise

A

Single-set system

46
Q

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

A

Multiple-set system

47
Q

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

A

Pyramid system

48
Q

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

A

Superset system

49
Q

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

A

Circuit training system

50
Q

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

A

Peripheral heart action system

51
Q

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

A

Split-routine system

52
Q

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

A

Vertical loading

53
Q

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

A

Horizontal loading

54
Q

What are 3 goals of Phase 5 on the OPT model?

A

1️⃣ Enhanced neuromuscular efficiency

2️⃣ Enhanced prime mover

3️⃣ Increased rate of force production

55
Q

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

A

Stabilization

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