Domain 3 Flashcards
Adaptation
Is the most common driving force for most clients and training programs. Cosmetics, health, or performance related.
Benefits of Exercise
Improve cardiovascular efficiency, increase lean body mass, decrease body fat, increase metabolic efficiency, increase tissue tensile strength increase bone density, improve endocrine and serum lipid adaptations.
General Adaptation Syndrome
The Human Movement System (HMS) seeks to maintain physiological balance (homeostasis). Alarm Reaction, Resistance Development, Exhaustion.
Alarm Reaction
Initial reaction to stressor such as increase oxygen and blood supply to the necessary areas of the body
Resistance Development
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment
Exhaustion
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury
Principle of Specificity
Mechanical Specificity and Metabolic Specificity
Mechanical Specificity
Refers to the weight and movements placed on the body. To develop muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. To develop maximal strength in the chest, heavy weights must be used during chest-related exercises. Neuromuscular specificity refers to the speed of contraction and exercise selection.
Metabolic Specificity
Refers to the energy demand placed on the body. To develop endurance, training will require prolonged bouts of exercise, with minimal rest periods between sets. Endurance training primarily uses aerobic pathways to supply energy for the body. To develop maximal strength or power, training will require longer rest periods, so the intensity of each bout of exercise remains high. Energy will be supplied primarily via anaerobic pathways.
Program Design
Is creating a purposeful system or plan to achieve a goal. The purpose of a training program is to provide a path for the client to achieve his or her goal. It requires the fitness professional to have a comprehensive understanding of key concept.s
Periodization and the OPT Model
Physiological adaptations of stabilization, strength, and power must take place in a planned, progressive manner to establish the proper foundation of strength for each subsequent adaptation.
Periodization and the OPT Model - Application
Selecting the right exercises, selecting the right acute variables, applying both in a periodized manner to different populations with different goals.
OPT Model Phases
Stabilization, Strength, Power: Five Training Phases - Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, Power.
OPT Model Phases
Five Training Phases - How do these phases promote specific adaptations? What are the acute variables for ached of the phases? Which specific adaptation does each phase promote?
Acute Variables
Repetitions, Repetition Tempo, Sets, Rest Interval, Training Duration, Training Intensity, Exercise Selection, Training Frequency, Training Volume, Exercise Order.
Periodization and the OPT Model
Varies the focus of a training program a regularly planned periods to produce optimal adaptation. Two Primary Objectives: 1) Dividing the training program into distinct periods (or phases) of training. 2) Training different forms or strength in each period (or phases). Controls fatigue and volume of training and prevents injury.
Periodization and the OPT Model - Training Plans - Annual
Organizes the training program for a 1-year period.
Periodization and the OPT Model - Training Plans - Monthly
Details the specific days of each workout, showing the client exactly what phases of the OPT model (type of training) will be required each day of the week as well as when the reassessment will occur.
Periodization and the OPT Model - Training Plans - Weekly
Give the client a picture or exactly what exercises will be used in his or her workout for the period.
The OPT Model - Stabilization Level
Focuses in the main adaptation of stabilization. Prepares the body for the demands of higher levels of training that may follow.
The OPT Model - Stabilization Level Goals
Correct muscle imbalances, improve stabilization of the core musculature, prevent tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training, improve overall cardiorespiratory and neuromuscular condition, establish proper movement patterns and exercise technique.
Stabilization Level - Phase 1
Stabilization Endurance - Most first-time typical clients will start in this phase of training. This creates optimum levels of stabilization strength and postural control. Multiplanar, proprioceptively enriched environment allows optimum recruitment of joint stabilizers. Established high levels of neuromuscular control and functional strength. SEE CHART.
The OPT Model - Strength Level
Endurance, Hypertrophy, and Maximal Strength
The OPT Model - Strength Level Goals
Increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more complete ranges or motion. Increase the land-bearing capabilities of muscles, tendons, ligaments, and joints. Increase the volume or training with more reps, sets, and intensity. Increase the metabolic demand by taxing the APT-PC and glycolysis energy systems to induce cellular changes in muscle (weight loss or hypertrophy). Increase motor unit recruitment, frequency or motor unit recruitment, and motor unit synchronization (maximal strength).
Strength Level - Phase 2
Strength Endurance - Continues stabilization endurance improvements and increases strength. Uses supersets: More stable exercise (such as bench press) is immediately followed (superset) with a stabilization exercise with similar biomechanics motions (such s a stability ball push-up). Allows for increased motor unit recruitment after the prime movers have fatigues and enhanced dynamic joint stabilization. SEE CHART.
Strength Level - Phase 3
Hypertrophy - Specific to maximal hypertrophy. Focuses of high levels of volume with minimal rest periods. Forces cellular changes that result in an overall increase in muscle size.
Strength Level - Phase 4
Maximal Strength - Focuses on increasing the load places on the tissues of the body. Maximal intensities force the recruitment of more motor units. Increases firing rate and synchronization. Not appropriate for all clients.
The OPT Model - Power Level
Increases the speed of muscle contraction (rate of force production).
The OPT Model - Power Level Goals
Increase the velocity of movements. Increase the rate or force production by increasing the number of motor units activated, synchronization, and the speed at which they are excited.
Power Level - Phase 5
Power - Superset a strength exercise with a power exercise. The high-intensity (85-100%) strength exercise is performed to increase motor neuron excitability and reflex potentiation. The 85-100% refers to the intensity for traditional strength-training exercises. The 30-45% intensity is used for “speed” exercise such as speed squats in which squats are performed as fast as possible with low loads. SEE CHART.
