Chapter 1: The Scientific Rationale for Integrated Training Flashcards
1950-1960
- gyms were male dominated
- increase size, strength, explosive strength
- Jack LaLanne: first American fitness TV show, calisthenics, counting calories, weight training, nutrition, first health club at age 21, inventor of cable pully weight system and smith weight lifting machine
1960-1970
- women’s fitness centers or “figure salons” becoming popular: weight loss and spot reduction
- JFK: public support for fitness and exercise, including for adults, sparked interest in jogging
- Bill Bowerman: book “Jogging”
- Joe Gold: first Gold’s Gym
1970-1980
- exercise becoming more socially acceptable
- health clubs: achieving social interaction and health, alternative to team sports or activities
- society becoming more conscious of their appearance
muscle imbalance
alteration of muscle length surrounding a joint
chronic diseases
ex) asthma, cancer, diabetes, heart disease
- leading cause of death and disability
- toll on economy
- an incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care
obesity
- the condition of being considerably overweight, BMI > 30, or 30 lbs over the recommended weight for their height
- chronic condition associated with cardiovascular disease
desirable BMI for adults > 20
between 18.5 and 24.9
BMI calculation
weight (kg) / height (m^2)
overweight
a person with a BMI of 25 to 29.9, or who is between 25 to 30 lbs over the recommended weight for their height
excessive body weight can be associated with…
cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, some types of cancer, pregnancy complications, shortened life expectancy, decreased quality of life
blood lipids
aka cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density lipoproteins (good cholesterol) and low-density lipoproteins (bad cholesterol)
a healthy total cholesterol level
< 200 mg/dL
borderline high cholesterol level
between 200 and 239 mg/dL
high risk cholesterol level
> 240 mg/dL
diabetes mellitus
chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins, blood glucose is unable to enter cells either because the pancreas is unable to produce insulin or the cells have become insulin resistant
type 1 diabetes
- aka juvenile diabetes
- the result of the pancreas not producing insulin
- blood sugar is not optimally delivered into the cells, resulting in “hyperglycemia” or high blood sugar
type 2 diabetes
- associated with obesity, particularly abdominal obesity
- accounts for 90-95% of all diabetes
- usually produce adequate amounts of insulin, however, their cells are resistant and do not allow insulin to bring adequate amounts of blood sugar (glucose) into the cell
- more than 80% of patients with type 2 diabetes are overweight or have a history of excessive weight
high blood sugar can lead to…
nerve damage, vision loss, kidney damage, sexual dysfunction, decreased immune function
WHO recommended exercise
minimum of 30 minutes or more minutes of moderate physical activity on 5 or more days per week
low-back pain
- primary cause of musculoskeletal degeneration
- predominant among workers workers in enclosed spaces or manual laborers
- seen in people who sit for periods greater than 3 hours
- seen in people who have altered lumbar lordosis (curve in the lumbar spine)
knee injuries
- ACL injuries (70% noncontact)
- ACL injuries have a strong correlation to acquiring arthritis in the affected knee
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, isometric stabilization
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
- one that challenges the internal balance and stabilization mechanisms of the body
proprioception
the cumulative sensory input to the sensory nervous system from all mechanoreceptors that sense body position and limb movement
OPT model
- optimum performance training model
1) stabilization- phase 1: stabilization endurance
2) strength- phase 2: strength endurance, phase 3: hypertrophy, phase 4: maximal strength
3) power- phase 5: power
integrated training
- a concept that incorporates all forms of training in an integrated fashion as part of a progressive system
- flexibility, cardiorespiratory, core, balance, plyometric, speed, agility and quickness, resistance
physiologic benefits of OPT
- improves cardiorespiratory efficiency
- enhanced beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- increases metabolic efficiency (metabolism)
- increases bone density
physical benefits of OPT
- decreases body fat
- increases lean body mass (muscle)
- increases tissue tensile strength (tendons, ligaments, muscles)
performance benefits of OPT
strength, power, endurance, flexibility, speed, agility, balance
phases of training
smaller divisions of training progressions that fall within the 3 building blocks of training
phase 1: stabilization endurance training
- increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination)
- increase ability to stabilize the joints and maintain optimal posture
muscular endurance
a muscle’s ability to contract for an extended period
neuromuscular efficiency
the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
the progression for phase 1 is ____ based
- proprioceptively: difficulty is increased by introducing a greater challenge to the balance and stabilization systems of the body (vs. simply increasing the load)
phase 1 exercises are typically performed in….
a circuit fashion (short rest periods) with a high number of repetitions
goals of phase 1: stabilization endurance training
improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency (balance, stabilization, muscular coordination)
training strategies of phase 1: stabilization endurance training
- training in unstable, yet controllable environments (proprioceptively enriched)
- low loads, high repetitions
strength level
- emphasis is to maintain stabilization endurance while increasing prime mover strength
prime mover
the muscle that acts as the initial and main source of motive power
phase 2: strength endurance training
- goal is to enhance stabilization endurance while increasing prime mover strength
- accomplished by performing 2 exercises in a superset sequence with similar joint dynamics
superset
- set of two exercises that are performed back-to-back, without any rest in between them
- first exercise: traditional strength exercise performed in a stable environment
- second exercise: challenges the stabilization muscles
phase 3: hypertrophy training
designed for individuals who have the goal of maximal muscle growth (such as body builders)
phase 4: maximal strength training
works towards the goal of maximal prime mover strength by lifting heavy loads
goals of phase 2: strength endurance training
- improve stabilization endurance and increase prime mover strength
- improve overall work capacity
- enhance joint stabilization
- increase lean body mass
training strategies of phase 2: strength endurance training
- 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
goal of phase 3: hypertrophy training
achieve optimal levels of muscular hypertrophy (increase muscle size)
training strategy of phase 3: hypertrophy training
high volume, moderate to high loads, moderate or low repetitions (6-12)
goals of phase 4: maximum strength training
- increase motor unit recruitment
- increase frequency of motor unit recruitment
- improve peak force
training strategy of phase 4: maximum strength training
- high loads, low repetitions (1-5), longer rest periods
power level
emphasizes the development of speed and power
phase 5: power training
the premise behind this phase of training is the execution of a traditional strength exercise (with a heavy load) superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics
- this is to enhance prime mover strength while also improving the rate of force production
rate of force production
ability of muscles to exert maximal force output in a minimal amount of time
goals of phase 5: power training
- enhance neuromuscular efficiency
- enhance prime mover strength
- increase rate of force production
training strategies of phase 5: power training
- superset: one strength and one power exercise per body part in the resistance training program of the program
- perform all power exercises as fast as can be controlled
the program template
- goal, phase
- warm-up
- core, balance, plyometric
- speed, agility, quickness
- resistance
- cool-down
flexibility training
- the range of motion that a certain joint has
- allows for more fluid movement patterns
- reduces the chance of injury or pain
cardiorespiratory training
- increase the strength and health of the heart and cardiovascular system
- increase the strength of connective tissues
- improve the well-being of clients
- provide advantageous effects for body composition
core training
- spot reducing fat around the abdomen is NOT possible
- a well developed core is one that provides stability and strength to the spine and pelvis
- should begin with exercises that focus on building stability of the lumbopelvic hip complex and work up to powerful movements as the client progresses through the OPT model
balance training
- balance plays an important role in the prevention of injuries and maximizing efficient movement patterns
- poor balance can lead to poor body mechanics, joint dysfunction, and ultimately, injury
- help build a strong kinetic train
plyometric / reactive training
- designed to generate quick, powerful movements
- increase the ability of the client to dynamically reduce, stabilize, and produce forces rapidly so they can better function during activities of daily living
speed, agility, and quickness training
- more exciting; optional
- develop proper running mechanics, quick reaction capabilities, and the ability to stop and change directions at maximal speeds while maintaining ideal body control
resistance training
- focus: activation of lengthened or under active muscles as determined by the movement screens during the assessment process
- programming to strengthen these muscles will be important to decreasing movement dysfunction and injury potential
- later phases of the OPT model use resistance training to focus more on muscle growth, overall strength, and increasing the rate of force production of muscle fibers
