Chapter 1 - The Scientific Rationale for Integrated Training Flashcards
Muscular imbalances
The alteration of a muscles length that surrounds a joint.
How muscular imbalances are caused:
Muscular imbalances are caused by a variety of different things including emotional duress, repetitive movements, bad training techniques, the lack of neuromuscular efficiency, poor core strength, cumulative trauma and stress caused by postural problems.
The differences between obesity and overweight
Being overweight is considered having a BMI index between the ranges of 25 and 29.9 and between 25 and 30 pounds over the recommended height to weight ratio. Being obese is considered having a BMI of 30 or more with at least 30 pounds overweight for the height to weight ratio.
Proprioception
Proprioception is the cumulative input into the central nervous system coming from the various Mechanoreceptors in the body that sense limb movement as well as body position. For example, while running your feet send proprioceptive feedback depending on the type of surface you are running on.
Proprioceptively enriched environments
These are unstable environments that are controlled. These challenge one’s Internal balance and stabilization
The OPT training model
There will be a lot more chapters talking about the OPT training model. For now, all you should know is that it is a systematic training approach that builds on itself and the general phases of stabilization, strength, and power.
What phase superset
Barbell bench press / stability ball push up
Phase 2
What phase
Seated cable row / stability ball dumbbell row
Phase 2
What phase
Shoulder press machine / single-leg dumbbell press
Phase 2
What phase
Leg press / single-leg squat
Phase 2
What phase :
Incline dumbbell press / medicine ball chest pass
Phase 5
Phase
Lay pull down machine / soccer throw
Phase 5
Phase
Overhead dumbbell press / front medicine ball oblique throw
Phase 5
Phase
Barbell squat/ squat jump
Phase 5
