Term
|
Definition
alteration of muscle length surrounding a joint |
|
|
Term
What is the leading cause of death and disability in US? |
|
Definition
Chronic disease. 70% of deaths in US are from "chronic disease". |
|
|
Term
What is the leading type of "chronic disease" in the US? |
|
Definition
Cardiovascular disease followed by cancer. |
|
|
Term
|
Definition
incurable illness or health condition that persists for a year or more that results in functional limitations |
|
|
Term
|
Definition
a chronic *condition* where one is considerably overweight with a BMI of 30 or greater or who is at least 30lbs over the recommended weight for their height |
|
|
Term
|
Definition
BMI of 25-29.9 or between 25-30lbs over the recommended weight for their height |
|
|
Term
What is the desirable BMI range for adults 20 years and older? |
|
Definition
|
|
Term
|
Definition
also known as cholesterol and triglycerides are carried in the bloodstream by protein molecules HDLs (HDLS are the "good" ones, lots of proteins) and LDLs (LDLs are the "bad" ones) |
|
|
Term
What are HDLs and LDLs? Which ones are "good" and which ones are "bad"? Why? |
|
Definition
HDLs = good LDLs = bad (these clog your arteries and build up) |
|
|
Term
What is a healthy total cholesterol level? |
|
Definition
|
|
Term
What is a borderline cholesterol level? |
|
Definition
between 200mg/dL-239mg/dL |
|
|
Term
What is a high-risk cholesterol level? |
|
Definition
|
|
Term
What are the 2 BMI formulas? |
|
Definition
BMI (lbs) = 703 x lbs/height(in)^2 BMI (kg) = kg/height(m)^2 |
|
|
Term
|
Definition
chronic metabolic disorder caused by insulin deficiency which impairs carb usage and enhances usage of fats and proteins |
|
|
Term
What's the difference between type I and type II diabetes? |
|
Definition
* type I: pancreas can't produce enough insulin so blood sugar doesn't go in cells and stays in blood "hyperglycemia" * type II: associated with abdominal obesity, 90-95% of all diabetes, cells are insulin-resistant |
|
|
Term
|
Definition
a state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability |
|
|
Term
|
Definition
the cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement |
|
|
Term
proprioceptively enriched environment |
|
Definition
one that challenges the internal balance and stabilization mechanisms of the body |
|
|
Term
|
Definition
optimum performance training |
|
|
Term
What are the 3 levels of OPT? |
|
Definition
stabilization, strength, power |
|
|
Term
What is the goal of the "stabilization" level of OPT? |
|
Definition
addresses muscular imbalances, improves stabilizaiton of joints and overall posture |
|
|
Term
What are the 5 phases of OPT training? |
|
Definition
* phase 1: stabilization endurance * phase 2: strength endurance (super sets) * phase 3: hypertrophy * phase 4: maximal strength * phase 5: power |
|
|
Term
|
Definition
muscle's ability to contract for an extended period |
|
|
Term
|
Definition
the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion |
|
|
Term
|
Definition
the muscle that acts as the initial and main source of motive power |
|
|
Term
What is the emphasis of Strength Level training? |
|
Definition
To maintain stabilization endurance while increasing prime mover strength |
|
|
Term
|
Definition
first exercise is traditional strength exercise performed in a stable environment, second is in a less stable environment
* work the prime movers first * then, challenge the stabilization muscles |
|
|
Term
|
Definition
ability of muscles to exert maximal force output in a minimal amount of time |
|
|
Term
|
Definition
start with traditional strength exercise of heavy load superset with power exercise (light load performed as fast as possible with similar joint dynamics) |
|
|
Term
What is the "training strategy" for stabilization endurance training? |
|
Definition
training in unstable yet controllable environments (proprioceptively enriched) with low loads and high reps |
|
|
Term
What is the training strategy for strength endurance training? |
|
Definition
moderate loads and moderate repetitions (8-12 reps), superset where you pair a traditional strength exercise with a stabilization exercise |
|
|
Term
What is the training strategy for hypertrophy? |
|
Definition
high volume, moderate to high loads, moderate or low reps (6-12) |
|
|
Term
What is the training strategy for maximum strength training? |
|
Definition
high loads, low reps (1-5), longer rest periods |
|
|