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Questions and Answers
Questions and Answers
What is muscle imbalance?
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?
What does OPT stand for?
Optimum Performance Training
What percentage of deaths are caused by chronic diseases?
What percentage of deaths are caused by chronic diseases?
70%
Which of the following are examples of chronic diseases?
Which of the following are examples of chronic diseases?
What percentage of deaths is caused by cardiovascular disease and cancer?
What percentage of deaths is caused by cardiovascular disease and cancer?
How is obesity defined?
How is obesity defined?
What is the desirable BMI for adults aged 20 years and older?
What is the desirable BMI for adults aged 20 years and older?
What percentage of Americans older than age 20 are considered overweight?
What percentage of Americans older than age 20 are considered overweight?
What is the term for 'body mass index'?
What is the term for 'body mass index'?
The formula for BMI calculation is ______.
The formula for BMI calculation is ______.
What does HDL stand for?
What does HDL stand for?
A healthy total cholesterol level is ______ mg/dl.
A healthy total cholesterol level is ______ mg/dl.
A cholesterol level between 200 and 239 mg/dl is considered high-risk.
A cholesterol level between 200 and 239 mg/dl is considered high-risk.
How many adults have total cholesterol values of 200 mg/dl or higher?
How many adults have total cholesterol values of 200 mg/dl or higher?
Diabetes affects how many Americans?
Diabetes affects how many Americans?
What is diabetes mellitus?
What is diabetes mellitus?
What are the symptoms of Type 1 diabetes?
What are the symptoms of Type 1 diabetes?
What does 'neuromuscular stabilization' refer to?
What does 'neuromuscular stabilization' refer to?
What is a prime mover in the context of muscles?
What is a prime mover in the context of muscles?
Questions and Answers
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Study Notes
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.
These notes encapsulate the important concepts from the provided content on NASM's chapter 1 flashcards, summarizing relevant facts and definitions associated with fitness and health.
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