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19 Cards in this Set
- Front
- Back
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Muscle Imbalance |
Alteration of muscle length surrounding a joint. |
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Blood lipids |
Known as cholesterol and triglycerides are carried in the bloodstream by protein molecules known as high density lipoproteins (HDL) and low density lipoproteins (LDL) |
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Difference between High Density Lipoproteins (HDL) vs Low Density Lipoproteins (LDL) |
High density = good cholesterol Low density = bad cholesterol |
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Diabetes Mellitus |
Chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and enhances usage of fats and proteins |
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Proprioception |
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement. |
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Proprioceptively enriched environment |
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms. |
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Stages of the OPT Model |
Phase 1 Stabilization Endurance Phase 2 Strength Endurance Phase 3 Hypertrophy Phase 4 Maximal Strength Phase 5 Power |
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Stages of the OPT Model |
Phase 1 Stabilization Endurance Phase 2 Strength Endurance Phase 3 Hypertrophy Phase 4 Maximal Strength Phase 5 Power |
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Phases of training |
Smaller divisions of training progressions that fall within the three building blocks of training. |
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Muscular endurance |
A muscle's ability to contract for an extended period. |
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Muscular endurance |
A muscle's ability to contract for an extended period. |
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Neuromuscular efficiency |
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion. |
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Muscular endurance |
A muscle's ability to contract for an extended period. |
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Neuromuscular efficiency |
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion. |
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Superset |
Set of two exercises that are performed back to back without any rest time between them |
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Phase 1 Goals/Training Strategies |
Stabilization Endurance Training
Goals Improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency.
Training Strategies Training in unstable, yet controllable environments, low loads, high repetitions. |
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Phase 2 Goals/Training Strategies |
Strength Endurance Training
Goals Improve stabilization endurance and increase prime move strength, improve overall work capacity, enhance joint stabilization, increase lean body mass
Training Strategies Moderate loads and repetitions (8-12) Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program. |
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Phase 3 Goal/Training Strategies |
Goal Achieve optimal levels of muscular hypertrophy (increase muscle size)
Training Strategies Hugh volume, moderate to high loads, moderate or low repetitions (6-12) |
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Rate of force production |
Ability of muscles to exert maximal force output in a minimal amount of time |
