Chapter 1 Flashcards
List the levels of training in the OPT Model
Stabilization, Strength and Power
What are the 5 phases of the OPT model
Stabilization endurance, strength endurance, hypertrophy, max strength, power
Which Phase: Improves muscular endurance Enhances joint stability Increases flexibility Enhances posture control Improves neuromuscular efficiency Improves intramuscular coordination
Stabilization: Phase 1
Which Phase: Improves stabilization endurance and increases prime mover strength Improves over all work capacity Enhances joint stabilization Increases LBM
Strength Endurance Phase 2
Which Phase:
Achieves optimal levels of muscular hypertrophy; increases muscle size
Hypertrophy: Phase 3
Which phase:
Increase motor unit recruitment
increases freq of motor recruitment
Improves peak force
Max strength Phase 4
Which phase:
Enhances neuromuscular efficiency and prime mover strength
increase rate of force production
Power Phase 5
This phase has low load and high reps. Often done in a circuit fashion
Stabilization Phase 1
This phase has moderate loads and moderate reps. 8-12 reps. Superset traditional strength with a stabilization exercise
Strength Endurance: Phase 2
This phase has high volume and moderate to high loads. Moderate to low reps. 6-12 reps
Hypertrophy: Phase 3
This phase has high loads , low reps, longer rest periods. 1-5 reps
Max Strength Phase: Stage 4
This phase supersets a strength exercise with a power exercise. 1-5 reps
Power Phase
Two phases that recommend superset technique
Phase 2 and phase 5
Alteration of a muscle surrounding a joint
Muscle imbalance
Obesity BMI
> 30 or 30 lbs overweight
Overweight BMI
25-29.9 or 25-30 lbs overweight
Cholesterol and triglycerides carried in the bloos stream by HDL and LDL protein molecules
Blood lipids
High cholesterol
> 240
Normal cholesterol
Metabolic disorder caused by insulin deficiency. Impairs use of carbs and enhances usage of fats and proteins
Diabetes
State of lost physical fitness which may include muscle imbalances, decreased flexibility and lack of core or joint stability
Deconditioned
Cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement
Proprioception
An unstable yet controllable envmt in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms
Proprioceptively enriched environment
Smaller divisions of training progressions that fall w/in the three building blocks of training
Phases
Muscles ability to contract for an extended amount of time
Muscular endurance
Ability of the neuromuscular system to enable all muscles to work efficiently together in all planes of motion
Neuromuscular efficiency
Muscle that acts as initial and main source of motive power
Prime mover
Ability of a muscle to exert max force output in a min amt of time
Rate of force production
Todays typical client; more than ____ Americans are overweight and _____ of that are considered obese
1/2;
1/2 50%
