NASM Chapter 1 Flashcards

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Questions and Answers

What is muscle imbalance?

Alteration of muscle length surrounding a joint (correct)

Strength training

A type of cardiovascular exercise

A nutritional deficiency

What does OPT stand for?

Optimum Performance Training

What percentage of deaths are caused by chronic diseases?

70%

Which of the following are examples of chronic diseases?

All of the above Signup and view all the answers

What percentage of deaths is caused by cardiovascular disease and cancer?

57% Signup and view all the answers

How is obesity defined?

The condition of being considerably overweight, with a body mass index of 30 or greater. Signup and view all the answers

What is the desirable BMI for adults aged 20 years and older?

Between 18.5 and 24.9 Signup and view all the answers

What percentage of Americans older than age 20 are considered overweight?

66% Signup and view all the answers

What is the term for 'body mass index'?

BMI Signup and view all the answers

The formula for BMI calculation is ______.

BMI = 703 x weight(lb)/height(in) Signup and view all the answers

What does HDL stand for?

High-density lipoproteins Signup and view all the answers

A healthy total cholesterol level is ______ mg/dl.

Less than 200 Signup and view all the answers

A cholesterol level between 200 and 239 mg/dl is considered high-risk.

False Signup and view all the answers

How many adults have total cholesterol values of 200 mg/dl or higher?

More than 50% Signup and view all the answers

Diabetes affects how many Americans?

Nearly 23 million Signup and view all the answers

What is diabetes mellitus?

A chronic metabolic disorder caused by insulin deficiency, impairing carbohydrate usage. Signup and view all the answers

What are the symptoms of Type 1 diabetes?

All of the above Signup and view all the answers

What does 'neuromuscular stabilization' refer to?

A manual and rehabilitation approach to optimize based on developed kinesiology principles. Signup and view all the answers

What is a prime mover in the context of muscles?

The muscle that acts as the initial and main source of motive power. Signup and view all the answers

Study Notes

Muscle Imbalance

Refers to alteration of muscle length surrounding a joint, leading to functional issues.

OPT (Optimum Performance Training)

A training model designed to optimize performance by improving various physical aspects.

Chronic Diseases

70% of death and disability in the U.S. attributed to chronic diseases including asthma, cancer, diabetes, and heart disease.
Cardiovascular disease and cancer account for 57% of deaths.

Obesity and Overweight Statistics

Obesity: Body Mass Index (BMI) of 30 or greater.
Overweight: BMI ranging from 25 to 29.9.
Desirable adult BMI: Between 18.5 and 24.9.
66% of Americans aged 20 and older are classified as overweight.
34% of Americans are considered obese.
Experts predict that one in four children would be overweight by 2015.

BMI (Body Mass Index)

BMI calculated using the formula: BMI = 703 x weight(lb)/height(in).
Represents a person's weight in relation to their height.

Blood Lipids and Cholesterol Levels

Blood lipids include cholesterol and triglycerides, carried by HDL (good cholesterol) and LDL (bad cholesterol).
Healthy cholesterol levels: less than 200 mg/dl; borderline high: 200-239 mg/dl; high-risk: over 240 mg/dl.
Over 50% of adults have cholesterol levels of 200 mg/dl or higher.

Diabetes

Affects nearly 23 million Americans; can be caused by insulin deficiency.
Type 1 diabetes: juvenile onset with no insulin production.
Type 2 diabetes: associated with obesity, accounting for 90-95% of all diabetes cases.
Hyperglycemia refers to high blood sugar levels.

Musculoskeletal System

Involves both muscles and bones, crucial for movement and stability.

Injury Types

Sprains occur when ligaments are injured; strains refer to injuries of tendons or muscles.

Deconditioned State

Characterized by lost physical fitness, muscle imbalances, decreased flexibility, and poor core stability.

Movement and Stability

Multiplanar movement refers to activities in all directions.
Proprioception is the sensory input that helps recognize body position and movement.

Integrated Training

Incorporates flexibility, cardiorespiratory, core, balance, plyometric training, speed, agility, quickness, and resistance training.

OPT Model Benefits

Physiological: improves cardio efficiency, hormone adaptations, metabolic efficiency, and bone density.
Physical: decreases body fat, increases muscle mass, and enhances tissue strength.
Performance: develops strength, power, endurance, flexibility, speed, agility, and balance.

Training Levels and Phases

OPT has three levels: Stabilization, Strength, and Power, each with specialized phases focusing on different goals.
Stabilization Phase: Enhance endurance, joint stability, flexibility, and neuromuscular efficiency.
Strength Phase: Focus on enhancing stabilization and prime mover strength, increasing overall work capacity.
Power Phase: Develop speed and power, enhancing neuromuscular efficiency and rate of force production.

Training Strategies

Phase-specific strategies include training in unstable environments, using moderate to high loads, and employing supersets.
Hypertrophy phase emphasizes high volume, moderate loads, while maximal strength training involves high loads with fewer repetitions.

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Description

Test your knowledge with these flashcards from NASM Chapter 1. Learn essential terms and their definitions related to muscle imbalances and chronic diseases. Perfect for fitness and health professionals preparing for exams or enhancing their understanding of performance training.