Chapter 1 Flashcards
Fitness goals of 50s
Health clubs, or “gyms,” as they were called back in the 1950s, were a male-dominated environment in which men trained with free weights to increase size (body builders), strength (power lifters), explosive strength (Olympic lifters)
Fitness goals of 60s
In the 1960s women’s fitness centers or “figure salons” became a popular trend. Unlike male-oriented gyms where the focus was on developing muscle size and strength, women’s fitness centers typically focused on weight loss and spot
reduction.
Fitness goals of 70s and 80s
By the 1970s joining a health club or exercising outdoors was becoming more socially acceptable, and soon men and women of all ages were exercising side by side.
Muscle Imbalance
Alteration of muscle length surrounding a joint.
Chronic Disease
An incurable illness or health condition that persists
for a year or more, resulting in functional limitations and the need for ongoing
medical care.
Obesity
The condition of
being considerably overweight,
and refers to a person with a
body mass index of 30 or greater,
or who is at least 30 pounds over
the recommended weight for
their height.
Overweight
Refers to a person
with a body mass index of 25 to
29.9, or who is between 25 to
30 pounds over the recommended
weight for their height.
Blood Lipids
Diabetes Mellitus
Chronic
metabolic disorder caused by
insulin defi ciency, which impairs
carbohydrate usage and enhances
usage of fats and proteins.
Deconditioned
A state of
lost physical fitness, which may
include muscle imbalances,
decreased flexibility, and a lack
of core and joint stability.
Proprioception
The cumulative
sensory input to the central
nervous system from all mechanoreceptors
that sense body
position and limb movement.
Proprioceptively Enriched Environment
An unstable (yet
controllable) physical situation
in which exercises are performed
that causes the body to use its
internal balance and stabilization
mechanisms.
OPT Model
The OPT model was conceptualized as a training program for a society that has more
structural imbalances and susceptibility to injury than ever before. It is a process of
programming that systematically progresses any client to any goal. The OPT model
(Figure 1.2) is built on a foundation of principles that progressively and systematically
allows any client to achieve optimal levels of physiologic, physical, and performance
adaptations
OPT Benefits
OPT Phase 1: Stabiliization Endurance Training
Consists of one phase of training—Phase 1: Stabilization EnduranceTraining. The main focus of this form of training is to increase muscular endurance and stability while developing optimal neuromuscular effi ciency (coordination).
Stabilization and neuromuscular efficiency can only be obtained by having the appropriate
combination of proper alignment (posture) of the human movement system (kinetic
chain) and the stabilization strength necessary to maintain that alignment
Muscular Endurance
A muscle’s ability to contract for an
extended period.
Neuromuscular Efficiency
The ability of the neuromuscular
system to enable all muscles to
efficiently work together in all
planes of motion.
Goals and Strategies of Stabilization Level Training
■ Goals
■ Improve muscular endurance
■ Enhance joint stability
■ Increase fl exibility
■ Enhance control of posture
■ Improve neuromuscular effi ciency (balance, stabilization, muscular coordination)
■ Training Strategies
■ Training in unstable, yet controllable environments (proprioceptively enriched)
■ Low loads, high repetitions
OPT Phase 2: Strength Endurance Training
Strength Endurance Training, the goal is to enhance stabilization endurance
while increasing prime mover strength.
Prime Mover
The muscle that
acts as the initial and main source
of motive power.
Superset
Set of two exercises
that are performed back-toback,
without any rest time
between them.
Goals of Strength Endurance Training
■ Goals
■ Improve stabilization endurance and increase prime mover strength
■ Improve overall work capacity
■ Enhance joint stabilization
■ Increase lean body mass
■ Training Strategies
■ Moderate loads and repetitions (8–12)
■ Superset: one traditional strength exercise and one stabilization exercise per body
part in the resistance training portion of the program
PHASE 3: HYPERTROPHY TRAINING (OPTIONAL PHASE, DEPENDING ON CLIENT’S GOALS)
■ Goal
■ Achieve optimal levels of muscular hypertrophy (increase muscle size)
■ Training Strategies
■ High volume, moderate to high loads, moderate or low repetitions (6–12)
PHASE 4: MAXIMUM STRENGTH TRAINING (OPTIONAL PHASE, DEPENDING ON
CLIENT’S GOALS)
■ Goals
■ Increase motor unit recruitment
■ Increase frequency of motor unit recruitment
■ Improve peak force
■ Training Strategies
■ High loads, low repetitions (1–5), longer rest periods
OPT Phase 3: Power Training
The premise behind this phase of training is the execution of a traditional strength
exercise (with a heavy load) superset with a power exercise (with a light load performed
as fast as possible) of similar joint dynamics. This is to enhance prime mover strength
while also improving the rate of force production
Rate of Force Production
Ability of muscles to exert maximal
force output in a minimal
amount of time.
Goals of Power Training
■ Goals
■ Enhance neuromuscular efficiency
■ Enhance prime mover strength
■ Increase rate of force production
■ Training Strategies
■ Superset: one strength and one power exercise per body part in the resistance training
portion of the program
■ Perform all power exercises as fast as can be controlled
