Chapter 1 - OPT Model Flashcards
1
Q
Opt Model
A
- 3 levels
- 5 total phases
Level 1 - Stabilization level
Level 2 - Strength
Level 3 - Power
2
Q
Stabilization Level
A
Level 1
- one total phase
- improve muscular endurance, joint stability, flexibility, posture, overall movement efficiency
- low load, high reps
3
Q
Strength Level
A
- 3 total phases
- phase 2 : strength endurance
Goals: improve work capacity, joint stabilization, increase LBM - phase 3: hypertrophy (per client)
Goals: muscle growth with high volume - phase 4: maximal strength (per client)
Goals: increase maximal amount of force a muscle can produce
*high load, low reps, long rest Periods
4
Q
Power Level
A
- one total phase
- development of speed and power
Goals:
improve prime mover strength
Increase rate of force production
*functional movements
5
Q
Flexible Training
A
Training of the body that integrates stretches to produce max extensibility of tissues
6
Q
Cardiorespiratory Training
A
Training that places stress on cardiovascular system
7
Q
Core Training
A
- Training that focuses on building stability of LPHC (lumbar pelvic hip complex)
- progressing to powerful movements when progressing with opt model
8
Q
Balance Training
A
- Training that promotes the maintenance of proper body mechanics
- minimizes possibility for an injury
- helps client with joint dysfunction
9
Q
Plyometric Training
A
- Aka reactive training
- training that generates quick and powerful movements
- explosive concentric contractions
- not always appropriate, but adds excitement
10
Q
SAQ Training
A
- speed, agility, quickness
- optional depending on client
- develop proper mechanics
11
Q
Resistance Training
A
- Focuses on activation of under active muscles to decrease likelihood of injury
- used for hypertrophy
12
Q
Neuromuscular Efficiency
A
Ability of neuromuscular system to enable all muscles to work properly together in all planes of motion
13
Q
What is a primary cause of musculoskeletal degeneration in the adult population?
A
Low back pain
14
Q
Muscle Imbalances
A
Alteration of muscle length surrounding a joint
