Shared Flashcard Set

Details

NASM Chapter 1
The Scientific Rationale for Integrated Training
33
Fitness
Professional
06/16/2012

Additional Fitness Flashcards

 


 

Cards

Term
muscle imbalance
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
chronic disease
Definition
incurable illness or health condition that persists for a year or more that results in functional limitations
Term
obesity
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
overweight
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
Between 18.5-24.9
Term
blood lipids
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
less than 200mg/dL
Term
What is a borderline cholesterol level?
Definition
between 200mg/dL-239mg/dL
Term
What is a high-risk cholesterol level?
Definition
greater than 240mg/dL
Term
What are the 2 BMI formulas?
Definition
BMI (lbs) = 703 x lbs/height(in)^2
BMI (kg) = kg/height(m)^2
Term
diabetes mellitus
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
deconditioned
Definition
a state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability
Term
proprioception
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
OPT
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
muscular endurance
Definition
muscle's ability to contract for an extended period
Term
neuromuscular efficiency
Definition
the ability of the neuromuscular system to enable all muscles to efficiently work together in all
planes of motion
Term
prime mover
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
super set
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
rate of force production
Definition
ability of muscles to exert maximal force output in a minimal amount of time
Term
power training
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
Supporting users have an ad free experience!