Chapter 13: Integrated Training and the OPT Model Summary Flashcards
What does integrated training combine?
Flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training
What are the fundamental movement patterns?
Squatting, hip hinge, pulling, pushing, and pressing
What does optimal ROM allow?
Joints to move freely
What are the planes of motion?
Sagittal, Frontal, and Transverse
What are the Acute Variables for training?
Repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, and exercise order
What are the benefits of Flexibility training?
Increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk
What are the benefits of Cardiorespiratory training?
Decreased heart rate and blood pressure while increasing stroke volume and cardiac output
What are the benefits of Core training?
Enhanced posture, better bodily function for daily living, increased balance, stabilization and coordination of the kinetic chain, minimized low-back pain, and improved skill-related movements
What are the benefits of Balance training?
Reducing risk of falls and ankle sprains while improving proprioception and agility-based activities
What are the benefits of Plyometric training?
Improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight management
What are the benefits of SAQ training?
Improved top speed, change in direction, and rate of acceleration and deceleration
What are the benefits of Resistance training?
Increased endurance, strength, and power; muscular hypertrophy; and weight management
What are the three levels of training in the OPT Model?
Stabilization, strength, and power
Phase 1 Stabilization Endurance training
Designed to teach optimal movement patterns (pushing, pulling, pressing, squatting, hip hinging) core and joint stability, and helps clients become familiar with various modes of exercise
Phase 2 Strength Endurance training
Enhance stabilization endurance while increasing prime mover strength
Phase 3 Muscular Development training
Designed for individuals who have the goal of maximal muscle growth or altered body composition
Phase 4 Maximal Strength training
Works toward the goal of maximal prime mover strength by lifting heavy loads
Phase 5 Power training
Increase maximal strength and rate of force production
Phase 2 Example Supersets (Chest)
Strength Focused: Bench Press
Stabilization Focused: Push-up
Phase 2 Example Supersets (Back)
Strength Focused: Seated Cable Row
Stabilization Focused: Standing Cable Row
Phase 2 Example Supersets (Shoulders)
Strength Focused: Shoulder Press Machine
Stabilization Focused: Single-leg Dumbbell Overhead Press
Phase 2 Example Supersets (Legs)
Strength Focused: Barbell Squat
Stabilization Focused: Single-leg Squat
Phase 5 Example Supersets (Chest)
Strength Focused: Bench Press
Power Focused: Medicine Ball Chest Pass
Phase 5 Example Supersets (Back)
Strength Focused: Lat Pulldown
Power Focused: Medicine Ball Soccer Throw
Phase 5 Example Supersets (Shoulders)
Strength Focused: Dumbbell Shoulder Press
Power Focused: Front Medicine Ball Oblique Throw
Phase 5 Example Supersets (Legs)
Strength Focused: Barbell Squat
Power Focused: Squat Jump
