Ch. 13 Intergrated Training And The OPT Model Flashcards
Integrated training
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
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Progressive overload
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
Fundamental movement patterns
Common and essential movements performed in daily life and are involved in exercise motions within a training session
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Posture
The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.
Muscle imbalance
When muscles on each side of a joint have altered length-tension relationships.
Muscle imbalance
When muscles on each side of a joint have altered length-tension relationships.
Unilateral
Relating to one side of the body.
Bilateral
Relating to two sides of the body.
Range of motion (ROM)
The degree to which specific joints or body segments can move; often measured in degrees.
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables
Repetition
One complete movement of an exercise.
Set
A group of consecutive repetitions.
Training intensity
An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.
Rest interval
The time taken to recuperate between sets.
Training volume
The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.
Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance?
Integrated training
What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?
Progressive overload
Proprioception
The body’s ability to naturally sense its general orientation and relative position of its parts.
Stretch-shortening cycle
Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.
What is the number one cause of death around the world?
Heart disease
OPT model is divided into three different levels of training. What are they?
stabilization,
strength, and
power
five phases of OPT training model
Phase 1- stabilization endurance Phase 2- strength endurance Phase 3- muscular development Phase 4- maximal strength Phase 5- power
Superset
Two exercises performed back to back in rapid succession with minimal to no rest.
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time
Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise?
Phase 1
What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest?
Superset
