Chapter 1 - The Scientific Rationale for Integrated Training Flashcards
Increased demand for CPT’s
Due to:
- a rise of chronic disease
- Reliance on CPT’s
Chronic Diseases EXS
Asthma, cancer, diabetes, heart disease, overweight, obesity
Chronic Disease
An incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care
Human Movement Science
Functional anatomy, functional biomechanics, and motor behavior
Functional Anatomy
The study of anatomy in relation to function
Biomechanics
the study of the mechanical laws relating to movement or structure
Motor Behavior
the study of how motor skills are learned, controlled and developed to assist people as they practice and experience physical activity
Muscle Imbalance
Alteration of muscle length surrounding a joint
Obesity
The condition of being considerably overweight
-Refers to a person with a BMI or 30 or greater or who is at least 30 pounds over the recommended weight for their height
Overweight
Refers to a person with a BMI of 25-29.9, or who is between 25-30 pounds over the recommended weight for their gola
BMI
Body Mass Index
-A height to weight ratio used as an indicator of obesity and underweight
Desirable BMI
18.5-24.9
Blood Lipids
AKA cholesterol and triglycerides
-Carried in the bloodstream by protein molecules HDL’s and LDL’s
HDL
High Density Lipoprotein (Good Cholesterol)
LDL
Low Density Lipoprotein (Bad Cholesterol)
Healthy Cholesterol Level
Less than 200 mg/dL
High-Risk Cholesterol Level
Greater than 240 mg/dL
Diabetes Mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
Type 1 Diabetes
Juvenile, result of pancreas not producing enough insulin leading to blood sugar not optimally being delivered to cells leading to hyperglycemia
Hyperglycemia
High Blood Sugar
Type 2 Diabetese
Associated with obesity
-Patients typically produce enough insulin but cells are resistance and do not allow insulin to bring adequate amount of glucose into the cell
Glucose
Blood sugar
Lack of Physical Activity
A significant contributor to the risk factors of chronic disease
Muscular Dysfunction
Largely attributable to physical inactivity
- Low-back pain
- Knee injuries
- Musculoskeletal Injuries
- Unnatural Posture
Less Conditioned Musculoskeletal System=
Higher risk of injury
Overtraining
Too high of initial training intensity
-Likely to lead to injury
Deconditioned
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability
Multiplanar Movements
Movements in all directions
Full Muscle Action Spectrum
Concentric acceleration, eccentric deceleration, and isometric stabilization
Proprioception
The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movements
Proprioceptively Enriched Environment
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 EXS
Stability ball chest press, single leg squat
Integrated Training
A concept that incorporates all forms of training in an integrated fashion as part of a progressive system
OPT Model
Optimum Performance Training
- A process of programming that systematically progresses any client to any goal
- Based on the scientific rationale of human movement science
Phases of Training
Smaller divisions of training progressions that fall withing the three building blocks of training
-Stabilization, Strength, Power
Stabilization Level
Phase 1: Stabilization Endurance Training
Main Focus of Stabilization Level
Increase muscular endurance while developing neuromuscular efficiency
Muscular Endurance
A muscle’s ability to contract for an extended period
Neuromuscular Efficiency
(Coordination) The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Stabilization Level Progression
Comes from introducing a greater challenge to balance and stabilization rather than increasing the load
Stabilization Level Goals
- Improve muscular endurance and neuromuscular efficiency
- Enhance joint stability and control of posture
- Increase flexibility
Stabilization Level Training Strategies
- Proprioceptively enriched environments
- Low levels, high repetition
Strength Level
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy
Phase 4: Maximal Strength
Main Focus of Strength Level
Maintain stabilization endurance while increasing prime mover strength
Strength Endurance Training Goals
- Improve stabilization endurance and increase prime mover strength
- Improve overall work capacity
- Enhance joint stabilization
- Increase lean body mass
Strength Endurance Training Training Strategies
- 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
Hypertrophy
Increasing muscle size
Hypertrophy Training Training Goals
Achieve optimal levels of muscular hypertrophy
Hypertrophy Training Training Strategies
High volume, moderate to high loads, moderate or low repetitions (6-12)
Maximal Strength Training
Optional depending on client’s goals
Maximal Strength Training Goals
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force
Maximum Strength Training Training Strategies
High loads, low repetitions (1-5), longer rest periods
Power Level
Phase 5: Power Training
Power Level Main Focus
Emphasizes the development of speed and power
Power Training Goals
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
Rate of Force Production
Ability of muscles to exert maximal force output in a minimal amount of time
Power Training Training Strategies
- Superset one strength and one power exercise
- Perform all power exercises as fast as can be controlled
Stability
The ability of the body to maintain postural equilibrium and support joints during movement
Optimal Strength
The ideal level of strength that an individual needs to perform functional activities