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Chapter 1-3 Flashcards

1
Q

Purpose of OPT Model

A

To help a client progress their physiology, physicality and performance.

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2
Q

Phases of OPT Model

A

Stage 1: Stabilization Endurance (Stabilization)
Stage 2: Strength Endurance
Stage 3: Hypertrophy
Stage 4: Maximal Strength

Stage 2-4 is Strength

Stage 5: Power

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3
Q

Physiologic Benefits

A
  • Improves cardiorespiratory efficiency
  • Enhances beneficial endocrine and serum lipid adaptations
  • Increases metabolic efficiency
  • Increases bone density
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4
Q

What is serum lipid?

A

Cholesterol

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5
Q

Physical Benefits

A
  • Decreases body fat
  • Increases lean body mass
  • Increases tissue tensile strength
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6
Q

What do tissue tensile strength involve?

A

Tendons, Ligaments, Muscles

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7
Q

Performance Benefits

A
  • Strength
  • Power
  • Endurance
  • Flexibility
  • Speed
  • Agility
  • Balance
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8
Q

Stabilization Level

A

First level of training that emphasizes on muscle endurance and stability while developing neuromuscular efficiency.

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9
Q

Neuromuscular Efficiency

A

Coordination (To efficiently make all muscles work together in all planes of motion)

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10
Q

Muscular Endurance

A

Muscle’s ability to contract for an extended period of time

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11
Q

What is key when obtaining optimal stabilization and neuromuscular efficiency ?

A

Good posture

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12
Q

What must be down before strength and power

A

Stabilization training

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13
Q

Goals of stabilization training

A
  • Improve muscular endurance
  • Enhance joint stability
  • Increase flexibility
  • Enhance control of posture
  • Improve neuromuscular efficiency (balance, stabilization and muscular coordination)
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14
Q

Training strategies for stabilization training

A
  • Training in unstable, yet controllable environments (proprioceptively enriched)
  • Low loads and high repetitions
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15
Q

Phase 2 of OPT Model

A

Strength Endurance Training

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16
Q

Goals for phase 2

A
  • Improve stabilization endurance and increase prime mover strength
  • Improve overall work capacity
  • Enhance joint stabilization
  • Increase lean body mass
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17
Q

Training strategies for phase 2

A
  • Moderate loads and repetitions
  • Superset: One traditional strength exercise and one stabilization exercise per body part in resistance training portion of program
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18
Q

Phase 3

A

Hypertrophy Training

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19
Q

Goal of Phase 3

A

To achieve optimal levels of muscular hypertrophy (increase muscle size)

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20
Q

Training strategy for phase 3

A

High volume, moderate to high loads or low repetitions (6-12)

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21
Q

Strength Level

A

To maintain stabilization endurance while increasing prime mover strength

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22
Q

To whom does the strength level benefit

A

People who are hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads)

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23
Q

What is achieved by performing two exercises in a superset sequence

A

Maintaining stabilization endurance and increasing prime mover strength

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24
Q

What is a superset?

A

A set of two exercises that are back to back without rest

25
What is an example of a traditional strength exercise
Bench press
26
The traditional strength exercise is typically...
The first exercise
27
An example of a stabilization exercise is...
A stability ball push up
28
Chest Supersets:
Strength: Barbell bench press Stability: Stability ball push-up
29
Back Supersets:
Strength: Seated cable row Stability: Seated dumbbell row
30
Shoulder Superset:
Strength: Shoulder press machine Stability: Single leg dumbbell press
31
Leg Supersets:
Strength: Leg Press Stability: Single leg squat
32
What is the purpose of a superset during first exercise?
To promote mover strength
33
What is the purpose of second exercise?
To promote postural stabilization and dynamic joint stabilization
34
Phase 4
Maximal strength training
35
Goals of Maximal strength training
To improve peak force and increase motor unit recruitment as well as frequency.
36
Training strategies for maximal strength training
High loads, low repetitions (1-5), longer rest periods
37
Power level
Development of speed
38
What does the power level involve?
The execution of a traditional strength exercise (with heavy load) superset with a power exercise (with a light load performed as fast as possible)
39
The goals of power level
To enhance prime mover strength and neuromuscular efficiency.
40
Training strategies for power level
Superset: One strength and one power exercise per body part in resistance training portion of program
41
What does the OPT Model include
- Fitness Assessments - Flexibility Training - Cardiorespiratory Training - Core Training - Balance Training - Plyometric (Reactive Training) - Speed, agility, and quickness training, - Resistance Training - Program Design - Exercise Modalities
42
What is human movement?
Functional integration of nervous, skeletal, and muscular systems.
43
What has to be linked (chain) to produce motion?
Nerves, Muscles and Joints
44
The Nervous System is responsible for what?
Recruitment of muscles, learned patterns of movement, and the functioning of every organ in human body
45
What is proprioception
Body's ability to sense relative position of adjacent parts of body.
46
Training the body's proprioception will do what?
Improve balance, coordination, posture as well as enabling the body to unconsciously adapt to surroundings.
47
Why is it crucial to train the nervous system?
To ensure proper movement patterns are being developed to enhance performance and prevent injury.
48
Purpose of CNS
To coordinate activity to all parts of the body
49
Purpose of PNS
Connect the CNS to rest of the body and external environment
50
What does the PNS consist of?
- 12 Cranial Nerves - 31 Pairs of spinal nerves - Sensory receptors
51
What is the purpose of the PNS nerves?
Provides connection to the NS to activate different effector sites
52
What are the subdivisions of PNS?
Somatic (SNS) and Autonomic Nervous Systems
53
What does the SNS involve?
Voluntary control of movement
54
What are Mechanoreceptors?
Sensory receptors that are responsible for sensing distortion in body tissues.
55
Mechanoreceptors are located where?
Muscles, ligaments, tendons and muscle spindles
56
Muscle Spindles
Receptors that are sensitive to change in length of muscle
57
Stretch flex mechanism
Response by body to a stretch stimulus in a muscle
58
Golgi Tendon Organ
Specialized sensory receptors where skeletal muscle fibers insert in tendons of skeletal muscle
59
Joint receptors
Located in or around joint capsule

NASM (11 decks)

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