Term
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Definition
| alteration of muscle length surrounding a joint |
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Term
| What is the leading cause of death and disability in US? |
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Definition
| Chronic disease. 70% of deaths in US are from "chronic disease". |
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Term
| What is the leading type of "chronic disease" in the US? |
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Definition
| Cardiovascular disease followed by cancer. |
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Term
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Definition
| incurable illness or health condition that persists for a year or more that results in functional limitations |
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Term
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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 |
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Term
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Definition
| BMI of 25-29.9 or between 25-30lbs over the recommended weight for their height |
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Term
| What is the desirable BMI range for adults 20 years and older? |
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Definition
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Term
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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) |
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Term
| What are HDLs and LDLs? Which ones are "good" and which ones are "bad"? Why? |
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Definition
HDLs = good
LDLs = bad (these clog your arteries and build up) |
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Term
| What is a healthy total cholesterol level? |
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Definition
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Term
| What is a borderline cholesterol level? |
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Definition
| between 200mg/dL-239mg/dL |
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Term
| What is a high-risk cholesterol level? |
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Definition
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Term
| What are the 2 BMI formulas? |
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Definition
BMI (lbs) = 703 x lbs/height(in)^2
BMI (kg) = kg/height(m)^2 |
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Term
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Definition
| chronic metabolic disorder caused by insulin deficiency which impairs carb usage and enhances usage of fats and proteins |
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Term
| What's the difference between type I and type II diabetes? |
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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 |
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Term
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Definition
| a state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability |
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Term
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Definition
| the cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement |
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Term
| proprioceptively enriched environment |
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Definition
| one that challenges the internal balance and stabilization mechanisms of the body |
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Term
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Definition
| optimum performance training |
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Term
| What are the 3 levels of OPT? |
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Definition
| stabilization, strength, power |
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Term
| What is the goal of the "stabilization" level of OPT? |
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Definition
| addresses muscular imbalances, improves stabilizaiton of joints and overall posture |
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Term
| What are the 5 phases of OPT training? |
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Definition
* phase 1: stabilization endurance
* phase 2: strength endurance (super sets)
* phase 3: hypertrophy
* phase 4: maximal strength
* phase 5: power |
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Term
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Definition
| muscle's ability to contract for an extended period |
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Term
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Definition
the ability of the neuromuscular system to enable all muscles to efficiently work together in all
planes of motion |
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Term
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Definition
| the muscle that acts as the initial and main source of motive power |
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Term
| What is the emphasis of Strength Level training? |
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Definition
| To maintain stabilization endurance while increasing prime mover strength |
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Term
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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 |
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Term
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Definition
| ability of muscles to exert maximal force output in a minimal amount of time |
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Term
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Definition
| start with traditional strength exercise of heavy load superset with power exercise (light load performed as fast as possible with similar joint dynamics) |
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Term
| What is the "training strategy" for stabilization endurance training? |
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Definition
| training in unstable yet controllable environments (proprioceptively enriched) with low loads and high reps |
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Term
| What is the training strategy for strength endurance training? |
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Definition
| moderate loads and moderate repetitions (8-12 reps), superset where you pair a traditional strength exercise with a stabilization exercise |
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Term
| What is the training strategy for hypertrophy? |
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Definition
| high volume, moderate to high loads, moderate or low reps (6-12) |
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Term
| What is the training strategy for maximum strength training? |
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Definition
| high loads, low reps (1-5), longer rest periods |
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