Chapter 1. Definitions. The Scientific Rationale for Integrating Training. Flashcards
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.
Obesity
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.
Overweight
Known as cholesterol and triglycerides, they are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
Blood lipids
Alteration of muscle length surrounding a joint.
Muscle imbalance (p4).
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
Diabetes mellitus
Equations used to calculate body mass index. (Figure 1.1)
BMI = 703 x weight (lb)/height^2 (in^2) BMI = weight (kg)/height (m^2)
A state of lost physical fitness, which my include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
Deconditioned
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Proprioception
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Proprioceptively enriched environment
What does OPT stand for?
Optimal Performance Training
Breakdown the Optimal Performance Training (OPT) model.
Level 1. Phase I. Stabilization. Stabilization Endurance.
Level 2. Phase II. Strength. Strength Endurance.
Level 2. Phase III. Strength. Hypertrophy.
Level 2. Phase IV. Strength. Maximal Strength.
Level 3. Phase V. Power. Power.
Smaller divisions of training progressions that fall within three building blocks of training.
Phases of Training
A muscle’s ability to contract for an extended period.
Muscular endurance
The ability of the neuromuscular system to enable all the muscles to efficiently work together in all planes of motion.
Neuromuscular efficiency
The muscle that acts as the initial and main source of motive power.
Prime mover
Give an example of Phase 5 Supersets.
Body Part. Strength Exercise. Power Exercise.
Chest.In line dumbbell press. Stability ball push ups.
Back.Lat pull down machine.Soccer throw.
Shoulders.Overhead dumbbell press. Front medicine ball oblique throw.
Legs. Barbell squat. Squat jump.
Ability of muscles to exert maximal force output in a minimal amount of time.
Rate of force production
Table 1.1. Phase 2. Example Supersets.
Body Part. Strength Exercise. Stabilization Exercise
Chest. Barbell bench press. Stability ball push ups.
Back. Seated cable row. Stability ball dumbbell row.
Shoulders. Shoulder press machine. Single leg dumbbell press.
Legs. Leg press. Single-leg squat.
Set of two exercises that are performed back-to-back without any rest time between them.
Superset
Figure 1.4. NASM program template
Line 1. Professional Name:
Line 2. Client’s Name: Date:
Line 3. Goal: Phase:
Box 1. Warmup. Exercise: Sets: Duration: Coaching Tip:
Box 2. Core/Balance/Plyometric. Exercise:Sets:Duration:Coaching Tip:
Box 3. Speed, Agility, Quickness. Exercise:Sets:Duration:Coaching Tip:
Box 4. Resistance. Exercise:Sets:Duration:Coaching Tip:
Box 5. Cool down. Exercise:Sets:Duration:Coaching Tip:
Line 4. Coach Tips:
*NASM at top right.
**National Academy of Sports Medicine at bottom right.
What are the physiological benefits of the OPT Model?
• Improves cardiorespiratory efficiency
• Enhances beneficial endocrine (hormone) and
serum lipid (cholesterol) adaptations
• Increases metabolic efficiency (metabolism)
• Increases bone density
What are the physical benefits of the OPT Model?
• Decreases body fat
• Increases lean body mass (muscle)
• Increases tissue tensile strength (tendons,
ligaments, muscles)
What are the performance benefits of the OPT Model?
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
What are the goals of Phase 1: Stabilization Endurance Training?
• Improve muscular endurance
• Enhance joint stability
• Increase flexibility
• Enhance control of posture
• Improve neuromuscular efficiency (balance,
stabilization, muscular coordination)
What are the training strategies of Phase 1: Stabilization Endurance Training?
• Training in unstable, yet controllable
environments (proprioceptively enriched)
• Low loads, high repetitions
What are the goals of Phase 2: Strength Endurance Training?
• Improve stabilization endurance and increase prime
mover strength
• Improve overall work capacity
• Enhance joint stabilization
• Increase lean body massWhat are the training strategies of Phase 2: Strength Endurance Training?
• 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
What are the goals of Phase 3: Hypertrophy Training?
• Achieve optimal levels of muscular hypertrophy
(increase muscular size)
What are the training strategies of Phase 3: Hypertrophy Training?
• High volume, moderate to high loads, moderate
or low repetitions (6-12)
What are the goals of Phase 4: Maximum Strength Training? (optional phase, depending on client’s goals)
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force
What are the training strategies of Phase 4: Maximum Strength Training? (optional phase, depending on client’s goals)
• High loads, low repetitions (1-5), longer rest periods
What are the goals of Phase 5: Power Training?
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
What are the training strategies of Phase 5: Power Training?
• 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
