1: Ratonale for Integrated Training

Question 1

Keep records for __ years.

Answer 1

4

Question 2

Some reasons for increasing demand for personal training:

Answer 2

• Obesity, Diabetes, advancing age of Americans
• Health club’s largest source of non-dues $
• Corporate, Medical, and Wellness settings increasing

Question 3

What was fitness like from 1950-1960?

Answer 3

Male-dominated “gyms” w/free weights to increase size, strength, or explosive strength. Jack LaLanne show first TV fitness show (and he opened first “health club” in 1936 at age 21).

Question 4

What was fitness like from 1960-1970?

Answer 4

Women’s fitness centers “figure salons” w/mostly passive machines like vibrating belt. Pres. Kennedy publicly supported exercise. Joe Gold opened Gold’s Gym in Venice, CA in 1965.

Question 5

What was fitness like from 1970-1980?

Answer 5

Health clubs for women and men grew in popularity along with recreational sports.

Question 6

Muscle imbalance

Answer 6

Alteration of muscle length surrounding a joint

Question 7

What is fitness like now?

Answer 7

The rise of chronic diseases (incurable disease or a condition that lasts for a year or more resulting in functional limitations and need for ongoing medical care) responsible for 5 of 6 leading causes of death (in 2006). Est. direct and indirect costs of cardiovascular disease alone in 2010 was $500 Billion.

Question 8

Obesity

Answer 8

Being considerably overweight and having a BMI or 30 or greater or at least 30 lbs. over recommended weight for one’s height

Question 9

Overweight

Answer 9

BMI 25-29.9 or 25-30 lbs. over recommended weight for one’s height

Question 10

BMI

Answer 10

Body Mass Index = 703 x weight (lb.) / height squared (sq. in.) = weight (kg) / height squared (sq. m)

Question 11

Blood lipids

Answer 11

(aka cholesterol and triglycerides) are carried in bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL)
- Healthy: total cholesterol 200 mg/dL
- Borderline: 200-239 mg/dL
- Hight risk: >240 mg/dL
>50% of adults now are borderline or high risk!

Question 12

Diabetes mellitus

Answer 12

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins. Can lead to nerve damage, vision loss, kidney damage, sexual dysfunction, and decreased immune function.

Question 13

Type I “juvenile” Diabetes

Answer 13

Pancreas doesn’t produce enough insulin resulting in “hyperglycemia” (high blood sugar).

Question 14

Type II Diabetes

Answer 14

90-95% of all diabetes. Cells are insulin resistant. 80% of patients are obese.

Question 15

Minimum recommended exercise

Answer 15

30+ minutes of moderate physical activity 5+ days per week

Question 16

Low-back pain

Answer 16

Affects ~80% of all adults

Question 17

Sprain

Answer 17

Injured ligaments (bone to bone)

Question 18

Strain

Answer 18

Injured tendon (muscle to bone) or muscle

Question 19

Deconditioned

Answer 19

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Question 20

Proprioception

Answer 20

The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement.

Question 21

Proprioceptively enriched environment

Answer 21

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

Question 22

Training program requirements

Answer 22

Training programs need to emphasize multiplanar movements through the full muscle action spectrum (concentric acceleration, eccentric deceleration, and isometric stabilization) in an environment that enriches proprioception.

Question 23

Safe programs address _____

Answer 23

…functional capacity considering an individual’s goals, needs, and abilities in a safe, systemic fashion (an integrated approach as part of a progressive system).

Question 24

The OPT Model

Answer 24

Optimum Performance Training is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptations.

Question 25

Physiologic Benefits (of OPT)

Answer 25

• Improves cardiorespiratory efficiency
• Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• Increases metabolic efficiency (metabolism)
• Increases bone density

Question 26

Physical Benefits (of OPT)

Answer 26

• Decreases body fat
• Increases lean body mass (muscle)
• Increases tissue tensile strength (tendons, ligaments, muscles)

Question 27

Performance Benefits (of OPT)

Answer 27

“SPEFSAB”:

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Question 28

OPT Model blocks

3 levels, 5 phases

Answer 28

STABILIZATION
P1: Stabilization Endurance
STRENGTH
P2: Strength Endurance
P3: Hypertrophy
P4: Maximal Strength
POWER
P5: Power

Question 29

Muscular Endurance

Answer 29

A muscle’s ability to contract for an extended period

Question 30

Neuromuscular Efficiency

Answer 30

The ability of the neuromuscular system to enable all muscles to work together efficiently in all planes of motion

Question 31

OPT
Level 1: Stabilization
Phase 1: Stabilization Endurance Training

Must be done BEFORE strength and power training.

Answer 31

The main focus is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination). The progression is proprioceptively based: difficulty is increased by introducing a greater challenge to the balance and stabilization systems (rather than just increasing the load). Example: progress from a push-up to a push-up on a stability ball.

Must combine proper posture of the kinetic chain w/the stabilization strength needed to maintain that alignment. The goal is to increase the client’s ability to stabilize the joints and maintain optimal posture.

May also provide a superior way to reduce body fat, because all exercises are typically done in a circuit (short rests) w/high number of reps.

Goals: Improve muscular endurance, enhance joint stability, increase flexibility, enhance posture control, and improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Question 32

OPT Model

Level 2: Strength

Answer 32

The emphasis is to maintain stabilization endurance while increasing prime mover strength. There are 3 phases.

Question 33

Prime Mover

Answer 33

The muscle that acts as the initial and main source of motive power

Question 34

OPT Model
Level 2: Strength
Phase 2: Strength Endurance Training

Answer 34

The goals are to enhance stabilization endurance while increasing prime mover strength, improve overall work capacity, and increase lean body mass.

Strategies: Moderate loads and reps (8-12) and performing two exercises in a superset sequence with similar joint dynamics. Example: Bench press (stable environment) followed immediately by stability ball push-ups.

Question 35

Superset

Answer 35

Set of two exercises that are performed back-to-back without any rest time in between them

Question 36

OPT Model
Level 2: Strength
Phase 3: Hypertrophy Training

Answer 36

The goal is maximal muscle growth and size.

Strategies: high volume, moderate to high loads, moderate or low reps (6-12)

Question 37

OPT Model
Level 2: Strength
Phase 4: Maximal Strength Training

Answer 37

The goal is maximal prime mover strength (by lifting heavy loads)

Question 38

OPT Model
Level 3: Power
Phase 5: Power Training

Answer 38

Develop speed and power by executing a traditional strength exercise (w/heavy load) superset w/a power exercise (w/light load performed as quickly as possible) of similar joint dynamics in order to enhance prime mover strength and neuromuscular efficiency while also improving the rate of force production.

Perform all power exercises as fast as can be controlled.

Question 39

Rate of Force Production

Answer 39

Ability of muscles to exert maximal force output in a minimal amount of time