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NASM chapter 1
Muscle imbalance - correct answer Alteration of muscle length surrounding a joint. OPT - correct answer Optimum Performance Training 70% of death & disability - correct answer Chronic diseases Chronic diseases - correct answer Asthma Cancer Diabetes Heart disease 57% of deaths caused by - correct answer Cardiovascular disease and cancer Obesity - correct answer The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over recommended weight for their height. Overweight - correct answer Refers to a person with a body mass index of 25 to 29.9,or who is between 25 to 30 pounds over the recommended weight for their height. Desirable BMI for adult 20 years and older - correct answer Between 18.5 and 24. Americans older then age 20 overweight - correct answer 66% Americans that are obese - correct answer 34%
Experts predict how many kids will be overweight by 2015 - correct answer One in four kids BMI - correct answer Body mass index BMI calculation formula - correct answer BMI = 703 x weight(lb)/height (in) BMI is - correct answer A persons weight in pounds divided by height Blood lipids - correct answer Also known as cholesterol and triglycerides, blood lipids are carried by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL). HDL - correct answer High density lipoproteins. "Good cholesterol" Less then 200 mg/dl - correct answer A healthy total cholesterol level LDL - correct answer Low density lipoproteins. "Bad cholesterol" Between 200 and 239 mg/dl - correct answer A borderline high cholesterol level More then 240 mg/dl - correct answer A high-risk cholesterol level How many adults have total cholesterol values of 200 mg/dl or higher - correct answer More then 50% Diabetes affects how many Americans - correct answer Nearly 23 million
Proprioceptively enriched environment - correct answer An unstable (yet controllable) Physical situation which exercises are preformed that causes the body to use its internal balance and stabilization mechanisms. Integrated training includes - correct answer Flexibility training Cardio respiratory Core Balance Plyometric (reactive) Speed Agility Quickness Resistance OPT Model Physiologic benefits - correct answer Improves cardio respiratory efficiency Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations Increases metabolic efficiency (metabolism) Increased bone density OPT Model Physical benefits - correct answer Decrease body fat Increases lean body mass (muscle) Increases tissue tensile strength (tendons, ligaments, muscles) OPT Model performance benefits - correct answer Strength Power Endurance
Flexibility Speed Agility Balance OPT Model training levels - correct answer Stabilization Strength Power Phases of training - correct answer Smaller divisions of training progression that fall within the three building blocks of training. Muscular endurance - correct answer A muscle's ability to contract for an extended period. Neuromuscular efficiency - correct answer The ability of the neuromuscular system to enable all muscles to efficiently work together in all plans of motion. (coordination) Neuromuscular system - correct answer The muscles of the body collectively and the nerves supplying them. OPT Stabilization Level-Phase 1: - correct answer Stabilization endurance training (Main focus on increase muscle endurance and developing neuromuscular efficiency (coordination) Phase 1: •stabilization• stabilization endurance training GOALS- - correct answer *Improve muscle endurance *Enhance joint stability *Increase flexibility *Enhance control of posture
*enhance joint stabilization *increase lean body mass Phase 2: •Strength• strength and endurance training TRAINING STRATEGIES- - correct answer *moderate loads and repetitions (8-12) *supersets: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program. Phase 3: •strength• Hypertrophy training GOALS- - correct answer *achieve optimal levels of muscular Hypertrophy (increase muscle size) Phase 3: •strength• Hypertrophy training TRAINING STRATEGIES- - correct answer *high volume, moderate to high loads, moderate or low repetitions (6-12) Phase 4: •strength• Maximum strength training GOALS- - correct answer *Increase motor unit recruitment *Increase frequency of motor unit recruitment *improve peek force Phase 4: •strength• Maximum strength training
TRAINING STRATEGIES- - correct answer High loads, low receptions (1-5), longer test periods OPT power level Phase 5: - correct answer Training emphasizes the development of speed and power. Phase 5: •power• Power training GOALS- - correct answer *enhanced neuromuscular efficiency *enhanced prime mover strength *increase rate of force production Phase 5: •power• Power training TRAINING STRATEGIES- - correct answer *superset: one strength and one power exercise per body part in the resistance training portion of the program *perform all power exercises as fast as can be controlled
