Ch. 1 Integrated Training Essentials Flashcards
Integrated Training
A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury.
Train with optimal posture in all planes of motion to develop high levels of dynamic flexibility, core strength, neuromuscular control, power, speed/agility/quickness, and functional strength.
Functional Continuum
• Performed in all three planes of motion (multiplanar)
• Uses multidimensional movement
• Uses the entire muscle-contraction spectrum
• Uses the entire contraction-velocity spectrum
• Manipulates all acute training variables (sets, repetitions, intensity, rest intervals, frequency, and duration)
Neuromuscular Efficiency
The ability of the Human Movement System (neuromuscular system) to allow agonists, antagonists, synergists, and stabilizers to work synergistically to produce and reduce forces, and dynamically stabilize the entire Human Movement System (HMS)
Stabilization Strength
ability of stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities
Force-Couple
muscles working together to produce movement around a joint (agonists, synergists, antagonists)
Integrated Sports Performance Program
flexibility, metabolic energy system, core, balance, plyometric, speed/agility/quickness, resistance, and sport-specific training
Exercise Selection Criteria
• Safe
• Challenging
• Progressive
• Systematic (integrated functional continuum)
• Proprioceptively enriched
• Activity specific
Exercise Selection Variables
- plane of motion
- body position
- base of support
- lower extremity symmetry
- upper extremity symmetry
- external resistance
- balance modality
Exercise Progression Continuum
• Slow to fast
• Known to unknown
• Stable > controlled > dynamic functional movement
• Low force to high force
• Correct execution to increased intensity
The OPT Model, Stabilization Level: Phase 1: Stabilization Endurance
increase stabilization strength, develop optimal nervous-muscular system communication; proprioceptive progressions; correct muscle imbalances; increase flexibility, joint and postural stabilization
The OPT Model, Strength Level: Phase 2: Strength Endurance
continue enhancing stabilization strength and endurance while increasing prime mover strength
The OPT Model Strength Level: Phase 3: Hypertrophy
Maximize muscle growth
The OPT Model Strength Level: Phase 4: Maximal Strength
Maximize prime mover strength
The OPT model, Power Level: Phase 5: Power
enhance prime mover strength while improving rate of force production
The OPT Model, Power Level: Phase 6: Maximal Level
produce maximal acceleration and rate of force production; reserved for high-level athletes
Functional strength
The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion.
Stretch-shortening cycle
An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.
Length-tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
Altered reciprocal inhibition
Muscle tightness that causes decreased neural drive to its functional antagonist.
Synergistic dominance
Compensation by synergists for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns.
Flexibility
The ability of the Human Movement System to have optimal ROM as well as neuromuscular control throughout that ROM in order to prevent injury and enhance functional efficiency.
Rate coding
Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated.
Rate of force production
How quickly a muscle can generate force.
Plane of Motion
• Sagittal
• Frontal
• Transverse
• Combination
Body Position
• Supine
• Prone
• Side-lying
• Sitting
• Kneeling
• Half-kneeling
• Double-leg standing
• Staggered stance standing
• Single-leg standing
Base of Support
• Bench
• Stability ball
• Balance modality
• Other
Lower Extremity Symmetry
• 2 legs, stable
• Staggered stance, stable
• 1 leg, stable
• 2-leg, unstable
• Staggered stance, unstable
• 1-leg, unstable
Upper Extremity Symmetry
• 2 arms
• Alternate arms
• 1 arm
• 1 arm with rotation
External Resistance
• Barbell
• Dumbbell
• Cable machines
• Tubing
• Medicine balls
• Power balls
• Other
Balance Modality
• Floor
• Foam pad
• Balance disc
• Wobble board
• Sand
Super-set
Performing two exercises back-to-back without rest.
What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion?
Functional Strength
What type of exercise environment is necessary to achieve the desired adaptations from balance training?
Proprioceptively enriched
Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?
Posture
What is the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities?
Stabilization strength
Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?
Upper extremity symmetry
Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum?
Functional continuum
Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?
Posture
Improving speed, change of direction, and reaction time are possible through which type of training?
SAQ
What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently?
Neuromuscular efficiency
Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?
Phase 2: Strength Endurance
Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?
Phase 2: Strength Endurance
A bench or stability ball is an example of which integrated training variable?
Base of support
Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances?
Stabilization
Plane of motion is a component of which of the following?
Integrated training variables
Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?
Upper extremity symmetry
Flexibility training, core training, and plyometric training are components of what?
Integrated sports performance
Improved intra- and inter-muscular efficiency yields less inhibition from muscles performing which function?
Antagonist muscle action
Plane of motion is a component of which of the following?
Integrated training variables
Which component of a fitness program is possibly the most misunderstood and underrated?
Metabolic training
