5.13 Integrated Training and the OPT Model Flashcards
A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system.
Integrated training
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Self-efficacy
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
Progressive overload
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
Fundamental movement patterns
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Hypertrophy
The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.
Posture
Squatting Hip hinge Pulling motions Pushing motions Vertical pressing
Examples of Fundamental movement patterns
The type of training where an Individual may choose to train their chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, and shoulders and arms on Thursday
Isolated body-part training
When muscles on each side of a joint have altered length-tension relationships.
Muscle imbalance
Relating to one side of the body.
Unilateral
Relating to two sides of the body.
Bilateral
The degree to which specific joints or body segments can move; often measured in degrees.
Range of motion (ROM)
front to back motions
Sagittal plane of motion
side-to-side motions
Frontal plane of motion
rotational motions
Transverse plane of motion
external rotation
Abduction
Internal rotation
Adductors
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Acute variables
One complete movement of an exercise.
Repetition
A group of consecutive repetitions.
Set
An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.
Training intensity
The time taken to recuperate between sets.
Rest interval
The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.
Training volume
All the building blocks that are used to design an exercise program, which include repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, and exercise order.
Examples of Acute Variables
Training method that involves different types of stretching techniques to improve tissue extensibility, which allows the body to move freely without being hindered.
Flexibility training
Training method that refers to the capacity of respiratory and cardiovascular systems to provide muscles with oxygen during sustained and/or intense exercise
Cardiorespiratory training
is the ability to control the position and motion of the trunk over the pelvis and legs for optimal production, transfer, and control of force and motion
Core stability
A training method that can create better movement patterns for all clients and reduce the occurrence of falls in the elderly and ankle sprains for athletes. Used for improving postural control by challenging the alignment of the body’s center of gravity with regard to the base of support
Balance training
Training method is also known as reactive or jump training. Form of exercise characterized by the expression of muscular power
Plyometric Training
System of progressive exercises and instruction aimed at developing fundamental motor abilities to enhance the capability of individuals to be more skillful at faster speeds and with greater precision. Another form of exercise that can be misconstrued as something fit just for athletic purposes. Like plyometrics, these drills can all be modified to be beneficial for most types of clients.
Speed, agility, and quickness (SAQ) training
Training method that is an effective mode of exercise to improve bone density and muscular strength and enhance cardiovascular health, promotes marked increases in muscle strength and hypertrophy, plays a fundamental role in improving athletic performance and rehabilitation from musculoskeletal injury, and effective method for increasing lean body mass and reducing body fat, especially when it is combined with proper dietary measures.
Resistance training
A process of programming that systematically progresses any client to any fitness or sport-performance goal. This model is based on the scientific rationale of human movement science and uses the principles of integrated training discussed throughout this chapter.
Optimum Performance Training (OPT) model
3 levels of training of OPT model
- Stabilization
- Strength
- Power
5 sub phases of OPT model
- Stabilization endurance
- Strength endurance
- Muscular development
- Maximal strength
- Power
The phase of OPT designed to teach optimal movement patterns (e.g., pushing, pulling, pressing, squatting, hip hinging) and to help clients become familiar with various modes of exercise
Phase 1: Stabilization Endurance Training
Two exercises performed back to back in rapid succession with minimal to no rest. The first exercise is a traditional strength exercise performed in a stable environment (such as a bench press), whereas the second exercise is a stabilization-focused exercise performed in a less stable (yet controllable) environment (such as a stability ball push-up)
Superset
What are the three phases of the strength level in the OPT model?
- Phase 2 Strength Endurance Training
- Phase 3 Muscular Development Training
- Phase 4 Maximal Strength Training
What is the goal of Phase 5 Power Training?
Increase maximal strength and rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Rate of force production
What is the focus of Phase 1 Stabilization Endurance Training?
Improving movement pat-terns exercise technique, muscle imbalances, ROM, core and joint stability, and cardiorespiratory conditioning.
What is the goal of Phase 2 Strength Endurance Training?
enhance stabilization endurance while increasing prime mover strength.
What is the goal of Phase 3 Muscular Development Training?
maximal muscle growth (such as bodybuilders). This phase of training can use a variety of resistance training exercises and methods to elicit a maximal response in muscle growth. This form of exercise can also be beneficial for those seeking to lose body fat while maintaining lean muscle mass.
What is the goal of Phase 4 Maximal Strength Training?
maximal prime mover strength by lifting heavy loads. It is a common mode of training for strength athletes and others who require maximal strength.
What is the goal of Phase 5 Power Training?
increase maximal strength and rate of force production
