Chapter 1 Flashcards
muscular imbalances
The alteration of a muscles length that surrounds a joint
How are muscular imbalances caused?
Muscular imbalances are caused by a variety of different things including emotional duress, repetitive movements, bad training techniques, the lack of neuromuscular efficiency, poor core strength, cumulative trauma and stress caused by postural problems.
Obesity vs. Overweight
Being overweight is considered having a BMI index between the ranges of 25 and 29.9 and between 25 and 30 pounds over the recommended height to weight ratio. Being obese is considered having a BMI of 30 or more with at least 30 pounds overweight for the height to weight ratio.
proprioception
Proprioception is the cumulative input into the central nervous system coming from the various Mechanoreceptors in the body that sense limb movement as well as body position. For example, while running your feet send proprioceptive feedback depending on the type of surface you are running on.
proprioceptive enriched environments
These are unstable environments that are controlled. These challenge one’s Internal balance and stabilization.
OPT training model brief definition
systematic training approach that builds on itself and the general phases of stabilization, strength, and power.
Nervous system
the communication network within the body
central nervous system CNS
brain and spinal cord, coordinates activity of the body
peripheral nervous sytem PNS
nerves connecting the CNS to the rest of the body and environment
Somatic peripheral nervous system
serves outer areas of the body and skeletal muscle voluntary
autonomic peripheral nervous system
involuntary systems such as heart and digestion
subdivisions of autonomic nervous system
parasympathetic and sympathetic
parasympethetic
decreases activation during rest and recovery “rest and digest”
sympathetic
increases activation to prep for activity “fight or flight”
neuron
functional unit of the nervous system
motor efferent neurons
transmit nerve impulses from CNS to effector sites
Sensory afferent neurons
respond to stimuli transmit nerve impulses from effector sites to CNS
mechanoreceptors
sense distortion in body tissues
joint receptors
respond to pressure, acceleration and deceleration of joints
golgi tendon organs
sense changes in muscular tension
muscle spindles
sense changes in muscle length
tendons
connect muscle to bone, provide an anchor for muscles to produce force
fascia
outer layer of connective tissue surrounding a muscle
fascicles
bundles of individual muscle fibers
muscle fiber
cellular components and myofibrils encased in a plasma membrane
sarcomere
produces muscular contraction; repeating sections of actin and myosin
sliding filament theory
thick and thin filaments slide past one another shortening the entire sarcomere
type 1 (slow twitch) muscle tissue
smaller size; fatigue slowly
Type 2 (fast twitch) muscle tissue
larger size; quick to produce maximal tension, fatigue quickly
motor unit
one motor neuron and the muscle fibers it connects with
neural activation
contraction of a muscle generated by neural stimulation
neurotransmitters
chemical messengers that transport impulses from nerve to muscle
Local stabilization system
attach directly to vertabrae
consists of: transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm
global stabilization system
attach from pelvis to spine
Consists of: quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique
movement system
attach spine and/or pelvis to extremities
consists of: latissimus dorsi, hip flexors, hamstring complex, quadriceps
BMI
BMI = 703 ×
weight (lb)
height2 (in2)
blood lipids
Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) (good) and low-density lipoproteins (LDL). (bad)
diabetes mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
cholesterol levels
A healthy total cholesterol level is less than 200 mg/dL. A borderline high cholesterol level
is between 200 and 239 mg/dL, and a high-risk level is more than 240 mg/dL
deconditioned
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
physiological benefits of the OPT model
Improves cardiorespiratory effi ciency
◆ Enhances benefi cial endocrine (hormone) and serum lipid (cholesterol) adaptations
◆ Increases metabolic effi ciency (metabolism)
◆ Increases bone density
physical benefits of OPT model
Decreases body fat
◆ Increases lean body mass (muscle)
◆ Increases tissue tensile strength (tendons, ligaments, muscles)
performance benefits of OPT
◆ Strength ◆ Power ◆ Endurance ◆ Flexibility ◆ Speed ◆ Agility ◆ Balance
Phases of training
Smaller divisions of
training progressions
that fall within the three
building blocks of training.
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.
stabilization stage
Th e main focus of this form of training is to increase muscular endurance
and stability while developing optimal neuromuscular effi ciency (coordination).
Th e progression for this level of training is proprioceptively based. Th is means that
diffi culty is increased by introducing a greater challenge to the balance and stabilization systems of the body
Goals of phase 1 stabilization training
Improve muscular endurance » Enhance joint stability » Increase fl exibility » Enhance control of posture » Improve neuromuscular effi ciency (balance, stabilization, muscular coordination)
training strategies for stabilization
» Training in unstable, yet controllable environments (proprioceptively
enriched)
» Low loads, high repetitions
prime mover
The
muscle that acts as the
initial and main source of
motive power.
superset
Set of two exercises that are performed back-to-back, without any rest time between them.
goals of strength in OPT model
Th e emphasis is to maintain stabilization endurance while increasing prime mover
strength. Th is is also the level of training an individual will progress to if his or her goals
FIGURE 1. 3
Proprioceptive push-up
progression.
10 Section 1 – Fundamentals of Human Movement Science
are hypertrophy (increasing muscle size) or maximal strength (lift ing heavy loads).
phase 2 goal of strength in OPT model
In Phase 2: Strength Endurance Training, the goal is to enhance stabilization
endurance while increasing prime mover strength. Th ese two adaptations are accomplished by performing two exercises in a superset sequence Th e principle behind this method is to work
the prime movers predominantly in the fi rst exercise to elicit prime mover strength.
Th en, immediately follow with an exercise that challenges the stabilization muscles.
Th is produces an increased ability to maintain postural stabilization and dynamic joint
stabilization.
phase 3 OPT
Hypertrophy Training is designed for individuals who have the goal of
maximal muscle growth (such as bodybuilders)
Phase 4 OPT goals
Th e 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. Th is 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.
OPT stands for
optimum performance training model
Phase 1 stabilization goals
Improve muscular endurance » Enhance joint stability » Increase fl exibility » Enhance control of posture » Improve neuromuscular effi ciency (balance, stabilization, muscular coordination)
Phase 1 training strategies
» Training in unstable, yet controllable environments (proprioceptively
enriched)
» Low loads, high repetitions
Phase 2 strength endurance goals
» Improve stabilization endurance and increase prime mover strength
» Improve overall work capacity
» Enhance joint stabilization
» Increase lean body mass
phase 2 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 goals
» Achieve optimal levels of muscular hypertrophy (increase muscle size)
phase 3 hypertrophy training strategies
» High volume, moderate to high loads, moderate or low repetitions (6–12)
phase 4 maximum strength training goals
» Increase motor unit recruitment
» Increase frequency of motor unit recruitment
» Improve peak force
phase 4 maximum strength training strategies
» High loads, low repetitions (1–5), longer rest periods
phase 5 power training goals
◆ Goals
» Enhance neuromuscular effi ciency
» Enhance prime mover strength
» Increase rate of force production
phase 5 power 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
