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NASM: Chapter 1
The Scientific Rationale for Integrated Training
52
Fitness
Professional
12/20/2012

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Term
Bodybuilders
Definition
People who use free weights to increase size.
Term
Power Lifters
Definition
People who use free weights to increase strength.
Term
Olympic Lifters
Definition
People who use free weights to increase explosive strength.
Term
Athletes
Definition
People who use free weights to accomplish a combination of goals in regards to increasing strength, size, speed, etc.
Term
Name three major accomplishments of Jack LaLanne
Definition
1. Opened his first health club in 1936 at age 21.
2. Invented the cable pulley weight training system.
3. Invented the Smith weight-lifting machine.
Term
In what year was the first Gold's Gym opened? Where?
Definition
In 1965, Venice Beach, California
Term
Muscle Imbalance
Definition
Alteration of muscle length surrounding a joint.
Term
Chronic Disease
Definition
An incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care.
Term
Obesity
Definition
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 their recommended weight for their height.
Term
Overweight
Definition
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.
Term
Blood Lipids
Definition
Also known as cholesterol or triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
Term
Give the two formulas for calculating BMI
Definition
703 x (weight in pounds/height in inches)

weight in kilograms/height in meters squared
Term
Give the three levels of cholesterol levels
Definition
Healthy - less than 200 mg/dL
Borderline - between 200 and 239 mg/dL
High-Risk - more than 240 mg/dL
Term
What is a desirable BMI for adults 20+?
Definition
Between 18.5 and 24.9
Term
Diabetes mellitus
Definition
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
Term
Type 1 diabetes
Definition
Pancreas does not produce insulin, blood sugar is not optimally delivered into cells. Results in hyperglycemia (high blood sugar).
Term
Type 2 diabetes
Definition
Associated with obesity, especially abdominal. Adequate insulin is produced but cells are resistant and do not allow insulin to bring adequate glucose (blood sugar) into the cell.
Term
What percentage of Americans over age 20 are currently overweight?
Definition
66%
Term
Of the 66% of overweight Americans, approximately 72 million are obese. What percentage of overweight people are obese?
Definition
34%
Term
What is the primary cause of musculoskeletal degeneration in the adult population?
Definition
Low back pain, affecting nearly 80% of adults
Term
Most ACL injuries occur between what ages?
Definition
15 and 25
Term
Unnatural posture, caused by improper sitting, results in what?
Definition
Increased neck, mid-back, lower back, shoulder and leg pain.
Term
What percentage of work-related injuries are strains and sprains?
Definition
40%
Term
Sprain
Definition
Injured ligament
Term
Strain
Definition
Injured tendon or muscle
Term
What is the primary cause of muscular dysfunction and injury?
Definition
Physical inactivity
Term
Approximately how many ACL injuries occur each year in the US and what percentage of those are noncontact injuries?
Definition
Approximately 80,000-100,000 occur each year and about 70% are noncontact.
Term
In 2003 what was the #2 reason for physician visits?
Definition
Musculoskeletal injuries
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
Multiplanar Movements
Definition
Movements in all directions
Term
Name three components of the full muscle action spectrum.
Definition
Concentric acceleration, eccentric deceleration, and isometric stabilization.
Term
Proprioception
Definition
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Term
Proprioceptively Enriched Environment
Definition
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Term
Integrated Training
Definition
A concept that incorporates all forms of training in an integrated fashion as part of a progressive system.
Term
Name the seven forms of training that make up integrated training.
Definition
1. Flexibility training.
2. Cardiorespiratory training.
3. Core training.
4. Balance training.
5. Plyometric (reactive) training.
6. Speed, agility and quickness training.
7. Resistance training.
Term
Phases of Training
Definition
Smaller divisions of training progressions that fall within the three building blocks of training.
Term
Name the three levels of training
Definition
Stabilization, strength and power
Term
Muscular Endurance
Definition
A muscle's ability to contract for an extended period.
Term
Neuromuscular Efficiency
Definition
The ability of the neuromuscular system to enable all muscles to work efficiently 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 one phase of the Stabilization Level?
Definition
Stabilization Endurance Training.
Term
What is the main goal of Stabilization Endurance Training?
Definition
Increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination).
Term
What is the main emphasis of Strength Level?
Definition
Maintain stabilization endurance while increasing prime mover strength.
Term
Superset
Definition
Set of two exercises that are performed back-to-back without any rest time between them.
Term
What is the purpose of Hypertrophy Training?
Definition
Maximal muscle growth.
Term
What is the purpose of Maximal Strength Training?
Definition
Maximal prime mover strength.
Term
Rate of Force Production
Definition
Ability of muscles to exert maximal force output in a minimal amount of time.
Term
What is the purpose of Power Training?
Definition
Enhance prime mover strength while also improving the rate of force production.
Term
Name the five phases of the OPT Model.
Definition
Phase 1: Stabilization Endurance
Phase 2: Strength Endurance
Phase 3: Hypertrophy Training
Phase 4: Maximum Strength Training
Phase 5: Power Training
Term
The OPT Model is built on a foundation of principals to achieve optimal benefits. What are the three P's of optimal benefits?
Definition
Physiologic, physical and performance.
Term
Phase 1, Stabilization Endurance Training, is proprioceptively based training. What does this mean?
Definition
It means difficulty is increased by challenging the body's stabilization and balance systems as opposed to increasing load.
Term
Of the five phases of the OPT model, which are optional?
Definition
Phases 3 and 4 (hypertrophy and maximal strength).
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