01 - Integrated Training

Question 1

What is Integrated training?

Answer 1

A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury

Question 2

What is functional strength?

Answer 2

The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion.

Question 3

What is neuromuscular efficiency?

Answer 3

The ability of the Human Movement System to allow agonists, antagonists, synergists, and stabilizers to work synergistically to produce force, reduce force, and dynamically stabilize the entire Human Movement System.

Question 4

What is the stretch-shortening cycle?

Answer 4

An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

The rapid eccentric contraction is what causes the “stretch reflex” that creates more power that otherwise could be created via a resting muscle. The potential energy is released with the concentric.

Question 5

What amount of time should be used to create the greatest stretch reflex?

Answer 5

The least amount possible.

Question 6

How can training be manipulated to produce great concentric force production?

Answer 6

When eccentric strength, neuromuscular efficiency and stabilization strength are optimized. Highly optimized stretch-shortening cycle

Question 7

What type of movements are the best to build and improve overall athletic performance?

Answer 7

Compound multi-planar movements (those that occur in all 3 planes of movement).

Question 8

Why are compound multi-planar movements the best for overall athletic performance?

Answer 8

Because it exploits multiple large muscle groups, stabilizers and synergists using the full muscle spectrum (focusing on the eccentric, isometric and concentric contractions) to help build maximal motor recruitment.

Question 9

What type of posture should be used for all training?

Answer 9

Correct posture. Poor posture leads to injury, poor performance and movement compensations.

Question 10

What is a length-tension relationship?

Answer 10

The resting length of a muscle and the tension the muscle can produce at this resting length.

Question 11

What is a force–couple?

Answer 11

Muscle groups moving together to produce movement around a joint.

Question 12

What is altered reciprocal inhibition?

Answer 12

Muscle tightness that causes decreased neural drive to its functional antagonist.

Question 13

What is synergistic dominance?

Answer 13

Compensation by synergists for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns.

Question 14

What length makes a length-tension relationship less ideal?

Answer 14

one to short (partially flexed) or to long (stretched to far)

Question 15

What are some common training modalities for resistance training?

Answer 15

free weights, dumbbells, cables, machines, tubing, medicine balls

Question 16

What are the components of an integrated sports performance training program?

Answer 16

Flexibility training
Metabolic energy system training
Core training
Balance training
Plyometrics training
Speed, agility, and quickness training
Resistance training
Sport-specific conditioning
improved body composition

Question 17

What is flexibility?

Answer 17

neuromuscular control throughout a joint’s optimal ROM in order to prevent injury and enhance functional efficiency.

Question 18

What types of stretching can improve ROM?

Answer 18

static, active, dynamic

Question 19

What is the most studied type of training, that is often the most misunderstood and underrated?

Answer 19

metabolic training

Question 20

Why is metabolic training so important?

Answer 20

Energy system efficiency serves as a foundation for the development of overall fitness and athletic performance. Improving the energy system, can improve training readiness and overall athletic performance.

Question 21

What are the key aspects of metabolic training to consider from a programming standpoint?

Answer 21

Increase endurance in a safe way to avoid injury and over training.

Question 22

What is rate coding?

Answer 22

Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated.

Question 23

Rate of force production

Answer 23

How quickly a muscle can generate force.

Question 24

Describe balance training?

Answer 24

Balance training is the systematic and progressive training process designed to develop neuromuscular efficiency.

Question 25

What is intra-muscle coordination?

Answer 25

the ability of the CNS to improve motor unit recruitment, rate coding, and synchronization within an individual muscle.

Question 26

What is inter-muscle coordination?

Answer 26

the ability of the entire Human Movement System and each muscular subsystem to work interdependently to improve movement efficiency; another CNS function.

Question 27

The demands of training should match what?

Answer 27

The speeds and loads that will be encountered during functional activities.

Question 28

What type of training specifically overloads the stretch-shortening cycle?

Answer 28

plyometrics (box jumps, hops, squat jumps, etc).

Question 29

What is plyometric training?

Answer 29

overloads the stretch-shortening cycle (e.g., box jumps, squat jumps, hops, etc.) to enhance neuromuscular efficiency, rate of force production, and reduce neuromuscular inhibition by stimulating the proprioceptive mechanisms and elastic properties of the Human Movement System

Question 30

What does SAQ training stand for?

Answer 30

speed, agility and quickness training

Question 31

Describe SAQ training.

Answer 31

The ability to change speed, direction of movement, and appropriately react to all given stimuli is often the difference between injury and safety and success or failure.

Question 32

What is neuroplasticity?

Answer 32

enhancing an individual’s capacity (via the CNS) to respond to new demands. This includes the CNS’s ability to improve spatial awareness, active more motor units, become more efficient with movement, etc.

Question 33

What are some of the forms of muscular fitness expressed in?

Answer 33

maximal strength, relative strength, strength endurance, speed strength, stabilization strength, and functional strength.

Question 34

What is relative strength?

Answer 34

the total amount of weight your body can lift, relative to your body weight. A person that weights 150 and bench presses 315 is not the same as someone else who does the same but weighs 315.

Question 35

What is absolute strength?

Answer 35

the maximum amount of force exerted regardless of body size. Heavier people can lift more total weight.

Question 36

What is maximal strength?

Answer 36

the ability to generate maximum force against a given load

Question 37

What is sport specific training?

Answer 37

training programs that are custom tailored to one specific sport or event.

Question 38

What are some common exercise selection criteria?

Answer 38

• safe
• Challenging
• Progressive
• Systematic (integrated functional continuum)
• Proprioceptively enriched
• Activity specific
• Sport specifc

Question 39

What are some methods to progress exercises?

Answer 39

• Known to unknown
• Stable –> controlled –> dynamic functional movement
• Low force to high force
• Correct execution to increased intensity

Question 40

What is a good concept for all athletes to follow?

Answer 40

Quality before quantity

Question 41

What are the 4 planes of motion?

Answer 41

sagittal, frontal, transverse or a combination

Question 42

What are some balance modailities?

Answer 42

floor, foam pad, balance disc, wobble board and sand

Question 43

What are some methods to train for upper body symmetry?

Answer 43

2 arms, alternate arms, 1 arm at a time, 1 arm with rotation

Question 44

What are some methods to train for lower body symmetry?

Answer 44

2 legs stable, staggered stance (stable), 1 leg stable, 2 leg (unstable), staggered stance unstable and 1 leg unstable.

Question 45

What are some training specifics for the functional continuum?

Answer 45

Performed in all three planes of motion
Uses multidimensional movement
Uses the entire muscle-contraction spectrum
Use the entire contraction-velocity spectrum
Uses all acute training variables (sets, reps, intensity, rest intervals, frequency and duration)

Question 46

What are the 6 phases of the OPT model?

Answer 46

Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy Training
Phase 4: Maximal Strength Training
Phase 5: Power Training
Phase 6: Maximal Power Training

Question 47

What is stabilization strength?

Answer 47

The ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities.

Question 48

The main focus of the Stabilization Endurance Training is to?

Answer 48

increase stabilization strength and develop optimal communication between one’s nervous system and muscular system. This level essentially prepares the athlete’s structure to engage in more demanding exercise by correcting muscle imbalances, increasing flexibility and extensibility of the muscles as well as increasing the joint and postural stabilization mechanisms.

Question 49

The strength level of training in the OPT model consists of what phases in order?

Answer 49

Strength endurance, hypertrophy and maximal strength.

Question 50

The goal of Strength Endurance Training is to?

Answer 50

enhance stabilization, strength, and endurance while increasing prime mover strength.

Question 51

What type of training is used in the strength endurance phases?

Answer 51

super sets

One exercise is more traditional and performed in a more stable environment (e.g., bench press) while the other is an integrated exercise performed in a less stable environment (e.g., suspension trainer push up). The principle behind this method is to work the prime movers predominantly with the first exercise to elicit prime mover strength. By immediately following with an exercise that challenges the stabilizers, neuromuscular and postural stabilization endurance and dynamic joint stabilization are enhanced.

Question 52

Hypertrophy Training has the primary goal of?

Answer 52

maximal muscle growth

Question 53

Maximal Strength Training has the primary goal of?

Answer 53

increasing maximal prime mover strength.

Question 54

The Power Level of the OPT model emphasizes the development of?

Answer 54

speed and power.

Question 55

What type of training is used in the power phases of the OPT model?

Answer 55

supersets

The premise behind Power Training is the execution of a more traditional strength exercise (e.g., barbell squat) in a super-set with a plyometric/power exercise of similar joint dynamics (e.g., squat jumps). This is to enhance prime mover strength while also improving the rate of force production.

Question 56

Who should perform the power phase of the OPT model?

Answer 56

Athletes who have demonstrated postural control, balance, core strength and stability and excellent landing mechanics