Chapter 13 - Integrated Training and the OPT Model Flashcards
After completing this deck, the fitness professional will be able to identify types of exercise and describe the NASM OPT model.
Define
Stretch-shortening cycle
Loading of a muscle eccentrically to prepare for a rapid concentric contraction.
Plyometric training will improve the stretch-shortening cycle, therefore allowing the client to respond more explosively.
Define
Hypertrophy
Enlargement of an organ or tissue.
In regards to personal training, hypertrophy refers to the enlargement and growth of a muscle.
In phase 5, it is most appropriate to superset a barbell squat with which of the following exercises?
- Single leg squat
- TRX pistol squat
- Squat jump
- Sprints
Squat Jump
In phase 5, you superset a strength exercise with a power exercise utilizing the same muscles.
What is the goal of phase 4?
Maximal prime mover strength
What is the goal of cardiorespiratory training?
Improve heart and lung function
What are the three levels of the OPT model?
- Stabilization
- Strength
- Power
What is the OPT Model?
Optimum Performance Training Model
A training program concept that incorporates all forms of training in an integrated, progressive system that systematically progresses a client through phases in order to achieve the desired goal.
What is the goal of phase 2?
Enhance stabilization endurance while increasing prime mover strength
Phase 1 is designed to do what?
Teach optimal movement patterns and help clients become familiar with various modes of exercise.
What are some benefits of SAQ training?
- Improved performance
- Improved health-related physical fitness
- Enhanced response time
- Improved technical skills in body mechanics
What are the benefits of core training?
- Enhanced posture and spinal health
- Better bodily function for activities of daily living
- Increased balance, coordination, and stabilization of the kinetic chain
- Minimized or resolved low-back pain
- Improved skill-related movements and power
In what phase would you superset a back squat with a single leg squat?
Phase 2: Stabilization Endurance
What kinds of flexibility training does NASM recommend?
- Self-myofascial release (such as foam rolling)
- Static stretching
- Active stretching
- Dynamic stretching
In what phase would you superset a lat pulldown with a medicine ball soccer throw?
Phase 5: Power
Most injuries occur in what plane(s) of motion?
Frontal and transverse
In what phase would you superset a bench press with a pushup?
Phase 2
In phase 1, how would you progress a traditional pushup?
Adding in a stability component such as a stability ball or BOSU ball
What phase(s) make up the strength level of the OPT model?
- Phase 2: Strength endurance
- Phase 3: muscular development (hypertrophy)
- Phase 4: Maximal strength
Define
Core stability
The ability to control the position and motion of the trunk and pelvis for optimal production, transfer, and control of force and motion.
By using integrated training, trainers can make programs that will provide what kind of benefits?
- Psychological benefits such as stress relief
- Physiological benefits such as improved functioning of various organ systems
- Body composition benefits
- Performance benefits
What are the benefits of flexibility training?
- Increased joint ROM
- Possible decrease in muscle soreness
- Potential for reduced risk of injury
What are the useful forms of exercise to correct posture?
- Flexibility
- Core
- Balance
- Plyometrics
- Resistance training
Define
Progressive overload
Increasing the intensity or volume of exercise using a systematic and gradual approach in order to reduce injury rate and achieve greater health benefits.
In phase 2, you would superset a shoulder press with which of the following exercises:
- Lat pulldown machine
- Lateral raises
- Single leg overhead press
- Bicep curls
Single leg overhead press
In phase 2, you should superset a traditional strength exercise with a stability exercise that is working the same muscles.
What are some goals of the stabilization level?
- Improved movement patterns and exercise technique
- Improving muscle imbalances
- Improving ROM and flexibility
- Improving stabilization of the core
- Preventing tissue overload
- Improving overall cardiorespiratory conditioning
What phase is most popular with people wishing to lose body fat and improve muscle ‘tone’?
Phase 3: Muscular development
What phase(s) make up the stabilization level of the OPT model?
Phase 1: Stabilization endurance
What is the goal of flexibility training?
Increase joint ROM
What is the goal of phase 5?
Increase maximal strength and rate of force production
What are the benefits of resistance training?
- Increased endurance, strength, and power
- Increased muscular hypertrophy
- Improved weight management
- Improved resting metabolic rate, resting heart rate, and blood pressure
- Improved coordination
- Decreased risk of injury
What are the five phases of the OPT model?
- Stabiliztion endurance
- Strength endurance
- Muscular Development (hypertrophy)
- Maximal strength
- Power
What is the goal of balance training?
Improve postural control by challenging the body’s alignment and center of gravity
What phase(s) make up the power level of the OPT model?
Phase 5: Power
What are the benefits of plyometric training?
- Increased bone mineral density
- Improved soft tissue strength
- Increased metabolic efficiency
- Increased strength and power
What are the benefits of balance training?
- Reduced risk of falls
- Reduced risk of ankle sprains
- Improved landing mechanics
- Improved lower body muscular strength
- Improved agility
What are the benefits of cardiorespiratory training?
- Decreased resting heart rate
- Increased stroke volume and cardiac output
- improved gas exchange
- Improved blood lipid profiles
Phase 1 focuses on exercises that _________.
Enhance muscular endurance, joint ROM, joint and core stability, and muscular coordination
For more information on phase 1, click here!
Most exercises involve at least one of what five movement patterns?
- Squatting
- Hip hinge
- Pulling
- Pushing
- Vertical pressing
What is the advantage of training the body in all three planes of motion?
Enhancement of motor recruitment
Define
Acute variables
Components of an exercise routine that specify how each exercise is to be performed.
