Chapter 13 - Integrated Training and the OPT Model Flashcards
What are some problems caused by skipping steps in the OPT model?
- Possible increased risk of injury
- Potential client frustration because of inability to correctly perform exercises
- Client’s goals may be delayed more than expected or may not be achieved
- Lack of measurement and tracking; unable to track client success
- Inconsistent exercise programming
What are some benefits of a progressive and systematic plan?
- Decreased risk of injury or overtraining
- Increased client adherence to the exercise program
- Clients more likely to achieve goals
- Ability to track client successes and setbacks
- Consistent exercise programming with progressive overload
List the primary movement patterns trainers must teach their clients.
- Squatting
- Hip hinge
- Pulling motions
- Pushing motions
- Vertical pressing
Define ‘complete range of motion (ROM).’
The ability of a joint to move freely between the open and closed portion of the joint movement.
Which movement planes are often neglected in traditional programs?
Many programs overemphasize sagittal plane motions and neglect exercises in the frontal (side-to-side motions) and transverse planes (rotational motions).
What is a repetition?
One complete movement of an exercise.
What is a set?
A group of consecutive repetitions.
What is training intensity?
An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.
List the goals of the stabilization phase.
Improving movement patterns and exercise technique
Improving muscle imbalances
Improving joint ROM and flexibility
Improving stabilization of the core musculature and peripheral joints
Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training
Improving overall cardiorespiratory conditioning
List the components of an integrated training program.
Flexibility training
Cardiorespiratory training
Core training
Balance training
Plyometric (reactive) training
Speed, agility, and quickness training
Resistance training
What is a superset?
Two exercises performed back to back in rapid succession with minimal to no rest.
List 4 examples of power focused exercises.
Medicine ball chest pass
Medicine ball soccer throw
Front medicine ball oblique throw
Squat jump
Define rate of force production.
Ability of muscles to exert maximal force output in a minimal amount of time.
What are the goals of Strength Endurance Training (Phases of Training, Level 2)? How are they achieved?
- Improve stabilization endurance
- Increase prime mover strength
- Improve overall work capacity
- Enhance joint stabilization
- Increase lean body mass achieved by moderate loads and repetitions.
Achieved by Superset: - One traditional strength training exercise
- One stabilization per body part in the resistance training portion of the program
What phase is the Strength Endurance in the OPT Model? How does a client enter the Strength Endurance Phase? What is the emphasis/goal of this phase?
- Phase 2 = Strength Endurance Training
- Follows in completion of Stabilization Level Training.
Emphasis/Goal: - To enhance and maintain stabilization endurance while increasing Prime Mover strength
What is a superset?
Set of two exercises that are performed back-to-back, without any rest time in between them.
Example: stable environment for first exercise (bench press), less stable environment for second exercise (stability ball push up).
What phase is the Power Level of Phases of Training? How does a client enter the Power Level Phase?
- Phase 5 = Power Level Phase
- Entered only after completion of Stabilization and Strength levels first.
What are the goals of the Power Level Phase (Phase 5) in phases of training?
- To enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
What is the rate of force production?
Ability of muscles to exert maximal force output in a minimal amount of time.
How many phases are in the OPT Model? List them.
5 total Phases:
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy
Phase 4: Maximal Strength Training
Phase 5: Power Training
What are the goals of the Maximal Strength Phase (Phase 4) in phases of training?
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force through high loads, low repetitions, with longer rest periods.
What are the goals of the Hypertrophy Phase (Phase 3) in Phases of Training? How are they achieved?
- Achieve optimal levels of muscular hypertrophy (increase muscle size)
Achieved through:
-High volume, moderate to high loads, moderate to low repetitions
What is the emphasis/goal of Phase 5: Power Training? How is it achieved?
Emphasis/Goals:
- The development of speed and power
- Enhance Prime Mover Strength while improving Rate of Force Production
Achieved: through Superset:
- Traditional strength exercise (with heavy load)
- Superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics.
