Chapter 1: Integrated Training Essentials

Question 1

Integrated training

Answer 1

train with optimal posture in all planes of motion to develop high levels of dynamic flexibility, core strength, neuromuscular control, power, speed/agility/quickness, and functional strength

Question 2

Functional continuum

Answer 2

all three planes of motion, multidimensional movement, entire muscle-contraction spectrum, entire contraction-velocity spectrum, all acute variables manipulated

Question 3

Neuromuscular efficiency

Answer 3

the ability of the neuromuscular system to produce and reduce forces, and stabilize the entire HMS

Question 4

Stabilization strength

Answer 4

ability of stabilizing muscles to provide dynamic stabilization and postural equilibrium during functional activities

Question 5

Force-couple

Answer 5

muscles working together to produce movement around a joint (agonists, synergists, antagonists)

Question 6

Integrated sports performance program

Answer 6

flexibility, metabolic energy system, core, balance, plyomertic, speed/agility/quickness, resistance, and sport specific training

Question 7

Exercise selection criteria

Answer 7

safe, challenging, progressive, systematic, proprioceptively enriched, activity-specific

Question 8

Exercise selection variables

Answer 8

• Plane of motion
• Body position
• Base of support.
• Lower/upper extremity symmetry
• External resistance.
• Balance modality

Question 9

Exercise progression continuum

Answer 9

Progress exercises from:

• Slow to fast.
• Known to unknown.
• Stable to unstable.
• Controlled to dynamic functional movement.
• Low to high force.
• Correct execution to increased intensity

Question 10

The OPT model, Stabilization level

Phase 1: Stabilization Endurance

Answer 10

• Increase stabilization strength
• Develop optimal nervous-muscular system communication.
• Proprioceptive progressions.
• Correct muscle imbalances.
• Increase flexibility.
• Joint and postural stabilization

Question 11

The OPT model, Strength Level

Phase 2: Strength Endurance

Answer 11

continue enhancing stabilization strength and endurance while increasing prime mover strength

Question 12

The OPT model, Strength Level

Phase 3: Hypertrophy

Answer 12

maximize muscle growth

Question 13

The OPT model, Strength Level

Phase 4: Maximal strength

Answer 13

maximize prime mover strength

Question 14

The OPT model, Power Level

Phase 5: Power

Answer 14

enhance prime mover strength while improving rate of force production

Question 15

The OPT model, Power Level

Phase 6: Maximal Power

Answer 15

produce maximal acceleration and rate of force production, reserved for high-level athletes.