Chapter 1 - The Scientific Rationale for Integrated Training

Question 1

What are muscle imbalances?

Answer 1

Alterations of the muscle lengths surrounding a joint.

Question 2

What is chronic disease?

Answer 2

An incurable illness or health condition the persists for a year or more, resulting in functional limitations and the need for ongoing care.

note: can be preventable and manageable through early detection, treatment, and healthy living.

Question 3

What is obesity?

Answer 3

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater.

Question 4

What are the healthy, borderline and high-risk levels for blood lipids/cholesterol?

Answer 4

Healthy level: less than 200mg/dL
Borderline level: 200-239 mg/dL
High-Risk level: 240 mg/dL

Question 5

What are blood lipids?

Answer 5

Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL), or “bad cholesterol.”

A healthy level is less than 200mg/dL.

Question 6

What qualifies as overweight?

Answer 6

Overweight refers to person with a body mass index of 25 to 29.9.

Question 7

What is lumbar lordosis?

Answer 7

An excessive curve or arch in the lumbar spine associated with back pain.

Question 8

What does ACL stand for?

Answer 8

Anterior Cruciate Ligament, which is one of the ligaments in the knee joint.

Question 9

What is diabetes mellitus?

Answer 9

Metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.

Question 10

What’s the difference between a sprain vs strain?

Answer 10

Sprain: injured ligaments
Strain: injured tendons or muscles

Question 11

What is neuromuscular stabilization?

Answer 11

Body control

Question 12

What does “deconditioned” mean?

Answer 12

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Question 13

What is proprioception?

Answer 13

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

Question 14

What is a proprioceptively enriched environment?

Answer 14

A controlled unstable physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

For example, a BOSU ball or stability ball provides a proprioceptively enriched environment.

Question 15

What is the muscle action spectrum?

Answer 15

Concentric acceleration, eccentric acceleration, and isometric stabilization.

Question 16

What is integrated training? Give examples of types of training.

Answer 16

Incorporates all forms of training in an integrated fashion (progressive system).

Includes flexibility training; cardiorespiratory training; core training; balance training; plyometric (reactive) training; speed, agility, and quickness training; and resistance training.

Question 17

What is the Optimum Performance Training (OPT) Model

Answer 17

The OPT model is a structure for developing training programs for people with structural imbalances and susceptibility to injury.

The OPT model involves a process of programming that systematically progresses any client to any goal.

The OPT model is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptions.

Question 18

What are some physical benefits of the OPT Model?

Answer 18

1. Decreases body fat
2. Increases lean muscle mass (muscle)
3. Increases tissue tensile strength (tendons, ligaments, muscles)

Question 19

What are some performance benefits of the OPT Model?

Answer 19

1. Strength
2. Power
3. Endurance
4. Flexbility
5. Speed
6. Agility
7. Balance

Question 20

What are some physiological benefits of the OPT Model?

Answer 20

1. Improves cardiorespiratory efficiency
2. Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
3. Increase metabolic efficiency (metabolism)
4. Increases bone density

Question 21

Describe the Stabilization Endurance Level in the OPT Phases of Training. List the primary goals and the mechanism for achieving these goals.

Answer 21

Stabilization Endurance Training is Phase 1 of the OPT model.

Main Goals:
-Improve muscular endurance
-Enhance joint stability
-Increase flexibility
-Enhance control of posture
-Improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Achieved:
-Training in unstable, yet controllable environments (proprioceptively enriched)
-Low loads, high repetitions

Question 22

What is the definition of Phases of Training? How many phases are in the OPT Model?

Answer 22

The OPT phases of training are smaller divisions of training progressions that fall within three building blocks of training: Stabilization Level, Strength Level, and Power.

Question 23

What is muscular endurance?

Answer 23

Muscular endurance is a muscle’s ability to contract for an extended period.

Question 24

What is neuromuscular efficiency?

Answer 24

Neuromuscular efficiency is the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

Question 25

How can a client achieve stabilization and neuromuscular efficiency?

Answer 25

Neuromuscular efficiency is as achieved by having an appropriate combination of:
- Proper alignment (posture) of the human movement system (kinetic chain)
- The stabilization strength necessary to maintain that alignment

Question 26

What are multiplantar movements?

Answer 26

Movements in all directions

Question 27

What are the goals of Strength Endurance Training (Phases of Training, Level 2)? How are they achieved?

Answer 27

• Improve stabilization endurance
• Increase prime mover strength
• Improve overall work capacity
• Enhance joint stabilization
• Increase lean body mass achieved by moderate loads and repetitions.
  Achieved by Superset:
• One traditional strength training exercise
• One stabilization per body part in the resistance training portion of the program

Question 28

What phase is the Strength Endurance in the OPT Model? How does a client enter the Strength Endurance Phase? What is the emphasis/goal of this phase?

Answer 28

• Phase 2 = Strength Endurance Training
• Follows in completion of Stabilization Level Training.
  Emphasis/Goal:
• To enhance and maintain stabilization endurance while increasing Prime Mover strength

Question 29

What is a prime mover?

Answer 29

The muscle that acts as the initial and main source of motive power.

Question 30

What is a superset?

Answer 30

Set of two exercises that are performed back-to-back, without any rest time in between them.
Example: stable environment for first exercise (bench press), less stable environment for second exercise (stability ball push up).

Question 31

What phase is the Power Level of Phases of Training? How does a client enter the Power Level Phase?

Answer 31

• Phase 5 = Power Level Phase
• Entered only after completion of Stabilization and Strength levels first.

Question 32

What are the goals of the Power Level Phase (Phase 5) in phases of training?

Answer 32

• To enhance neuromuscular efficiency
• Enhance prime mover strength
• Increase rate of force production

Question 33

What is the rate of force production?

Answer 33

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 34

How many phases are in the OPT Model? List them.

Answer 34

5 total Phases:
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy
Phase 4: Maximal Strength Training
Phase 5: Power Training

Question 35

What are the goals of the Maximal Strength Phase (Phase 4) in phases of training?

Answer 35

• Increase motor unit recruitment
• Increase frequency of motor unit recruitment
• Improve peak force through high loads, low repetitions, with longer rest periods.

Question 36

What are the goals of the Hypertrophy Phase (Phase 3) in Phases of Training? How are they achieved?

Answer 36

• Achieve optimal levels of muscular hypertrophy (increase muscle size)
  Achieved through:
  -High volume, moderate to high loads, moderate to low repetitions

Question 37

What is the emphasis/goal of Phase 5: Power Training? How is it achieved?

Answer 37

Emphasis/Goals:
- The development of speed and power
- Enhance Prime Mover Strength while improving Rate of Force Production
Achieved: through Superset:
- Traditional strength exercise (with heavy load)
- Superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics.