Chapter 1 - The Scientific Rationale for Integrated Training

Question 1

Muscle imbalance

Answer 1

Alteration of muscle length surrounding a joint.

Question 2

Obesity

Answer 2

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.

Question 3

Overweight

Answer 3

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.

Question 4

Blood lipids

Answer 4

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).

Question 5

How do you calculate a person’s BMI?

Answer 5

BMI = 703 x (weight in pounds/height^2 in inches

or

BMI = weight in kg/height^2 in meters

Question 6

Diabetes

Answer 6

A condition in which blood glucose (or blood sugar) is unable to enter cells, resulting in hyperglycemia (high blood sugar).

Question 7

Name the two types of diabetes.

Answer 7

Type 1 diabetes: Pancreas doesn’t produce insulin.

Type 2 diabetes: There is enough insulin, but the cells are resistant and do not allow insulin to bring adequate amounts of blood sugar into cells. (Type 2 accounts for 90 to 95% of all diabetes).

Question 8

Deconditioned

Answer 8

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

Question 9

Proprioception

Answer 9

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

— Training the body’s proprioceptive abilities improves balance, coordination, and posture.

– Past injuries can alter clients’ proprioceptive abilities.

Question 10

Proprioceptively Enriched Environment

Answer 10

An unstable, yet controllable, physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms.

Examples: stability ball dumbbell chest press or single-leg squat vs. bench press or barbell squat

Question 11

OPT Model

Answer 11

Optimum Performance Training Model

– Takes into account each individual’s goals, needs, and abilities in a safe and systematic fashion.

– This model was conceptualized for a society that has more structural imbalances and susceptibility to injury than ever before.

– It can systematically progress any client to any goal.

Question 12

Name the 3 levels of training in the OPT model.

Answer 12

1. Stabilization
2. Strength
3. Power

Question 13

What are the 5 phases of training?

Answer 13

1. Stabilization Endurance Training (Stabilization Level)
2. Strength Endurance Training (Strength Level)
3. Hypertrophy Training (Strength Level)
4. Maximum Strength Training (Strength Level)
5. Power Training (Power Level)

Question 14

Describe Stabilization Endurance Training (Phase 1).

Answer 14

Goal:

• • Increase client’s ability to stabilize joints and maintain optimal posture.
• • Increase muscular endurance while developing optimal neuromuscular efficiency (coordination).

Details:
– Neuromuscular efficiency relies on the appropriate combination of proper alignment (posture) and the stabilization needed to maintain that alignment.

Training Strategies:

• -Proprioceptively challenging environment (stability).
• -Low loads, high repetitions.

Question 15

Describe Strength Endurance Training (Phase 2).

Answer 15

Goal:
– Enhance stabilization endurance while increasing prime mover strength.

Details:
– Improves stabilization endurance, prime mover strength, overall work capacity,
joint stabilization and lean body mass.

Training Strategies:

• • Moderate loads and repetitions (8-12).
• • Perform two exercises in a superset sequence (back-to-back without rest): One traditional strength exercise in a stable environment (i.e. bench press) and one stabilization exercise in a less stable (but controlled) environment (i.e. stability ball push up).

Question 16

Describe Hypertrophy Training (Phase 3).

Answer 16

Goal:
Hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads).

Details:
Designed for individuals who have the goal of hypertrophy or maximal muscle growth (i.e. bodybuilders)

Training Strategies:

• • High volume, moderate to high loads
• • Moderate or low repetitions (6-12).

Question 17

Describe Maximum Strength Training (Phase 4).

Answer 17

Goals:

• • Increase motor unit recruitment.
• • Increase peak force.

Details:
Designed for those pursuing maximal prime mover strength by lifting heavy loads.

Training Strategies:

• • High loads, low repetitions (1-5).
• • Longer rest breaks.

Question 18

Describe Power Training (Phase 5).

Answer 18

Goals:

• • Develop speed and power.
• -Enhance neuromuscular efficiency, prime mover strength.
• • Increase rate of force production.

Details:
Premise - execution of traditional strength exercises (with heavy loads) superset with power exercised (light load, fast). Example of power exercises: medicine ball chest pass, soccer throw, squat jump.

Training Strategies:

• • Superset: 1 strength and 1 power exercise during resistance training.
• • Perform all power exercises as fast as can be controlled.

Question 19

Muscular Endurance

Answer 19

A muscle’s ability to contract for an extended period of time.

Question 20

Neuromuscular Efficiency

Answer 20

The ability of the nueromuscular system to enable all muscles to efficiently work together in all planes of motion.

Question 21

Prime mover

Answer 21

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

Question 22

Superset

Answer 22

Set of two or more exercises that are performed back-to-back, without any rest time between them.

Question 23

Rate of Force Production

Answer 23

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