PFT (2).txt

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PFT (2).txt
2012-07-06 11:38:29

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  1. The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
  2. A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and lack of core and joint stability
  3. Lend support to concept that decreased activity may lead to muscular dysfunction and injury
    • low back pain affecting nearly 80% of adults
    • Knee injuries-80,000-100,000 anterior cruciate ligament (ACL) injuries occurring annualy
    • chronic diseases (such as obesity) increasing
    • musculoskeletal symptoms the #2 reason for physicians visits
  4. ____% of us adults did not engage in minimal physical activity
  5. One in ___ adults have doctor diagnosed arthritis and this is the leading cause of disability.
  6. Approximately ____% of all persons older than age 65 have at least one chronic condition and ___% have at least two.
    80%, 50%
  7. % of teenagers estimated to be overweight
  8. Percentage of adults estimated to be obese
  9. An unstable (yet controllable) physical situtation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
    Proprioceptively enriched environment
  10. a training concept that incorporates all forms of training in an integrated fashion as part of a progressive system
    • OPT model
    • Optimum Performance Training
  11. The OPT model is divided into ___ building blocks of training: ______, ____, and ____
    • 3
    • stabilization, strength, and power
  12. Smaller divisions of training progressions that fall within the 3 building blocks of training: stabilization, strength and power
    Phases of training
  13. 3 building blocks of training
    • Stabilization
    • Strength
    • Power
  14. The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
    Neuromuscular efficiency
  15. The muscle that acts as the initial and main source of motive power
    Prime mover
  16. Set of two exercises performed back to back without any rest time between them
  17. The goals include:
    -Improve muscular endurance
    -enhance joint stability
    -increase flexiblility
    -enhance control of posture
    -improve neuromuscular efficiency
    • Stabilization Level
    • Phase 1
  18. The trianing strategies for Stabilization level, Phase 1 of the OPT
    • Corrective flexibility
    • Training in unstable yet controllable environment (proprioceptively enriched environment)
    • Low loads, high reps
  19. The emphasis is to maintain stabilization endurance while increasing prime mover strength
    Strength level of the OPT model
  20. The block of training an individual will progress to if the goals are hypertrophy or maximal strength
    Strength level of the OPT model.
  21. increasing muscle size
  22. lifting heavy loads; goal of strength level of training
    maximal strength
  23. Goals of this level and phase include:
    -Improve stabilization endurance and increase prime mover strength
    -Improve overall work capacity
    -Enhance joint stabilization
    - Increase lean body mass
    Strength Level; Phase 2 (strength endurance training)
  24. Strength Endurance Training
    Phase 2
  25. Training strategies for this phase include
    -active flexibility
    -moderate loads and reps (8-12)
    -superset consists of one traditional strength exercise and one stabilization exercise per body part
    Phase 2 : Strength and Endurance Training
  26. Phase 3
    Hypertrophy training (optional phase); increasing musle size
  27. Goal of this phase is to achieve optimum levels of muscular hypertropy
    Phase 3; icrease muscle size
  28. Training strategies for this phase include
    - active flexiblity
    -High volume, high loads, moderate to low reps (6-10)
    Phase 3: Hypertrophy training
  29. Phase 4
    Maximum Strength Training; (optional phase)
  30. Goals of this phase include
    -Increase motor recruitment
    -Increase frequency of motor unit recruitment
    -Improve peak force
    Phase 4: Maximum Strength Training
  31. Training strategies for this phase include
    -Active flexibility
    -High loads, low reps(1-5) longer rest periods
    Phase 4 : Maximum Strength Training
  32. Phase 5
    Power Training
  33. Goals of this phase include:
    -Enhance neuromuscular efficiency
    -Enhance prime mover strength
    -Increase rate of force production (power)
    -Enhance speed strength
    Phase 5: Power Training
  34. Training strategies for this phase include:
    -dynamic flexibility
    -superset of one strength and one power exercise per body part
    -Perform all power exercises as fast as can be controlled
    Phase 5: Power Training