Domain 4 Flashcards
Applying the OPT Model
A proven, each-to-use system of periodization. Can be used to create programs for clients with various goals. Most common goals are to reduce body fat, increase lean body mass, enhance general sports performance.
Progressive Strength Adaptations
Strength is the ability of the neuromuscular system to produce internal tension (in the muscles and connective tissue that pull on the bones) to overcome an external force.
Strength Adaptation
Five Main Categories: Stabilization, Muscular Endurance, Muscular Hypertrophy, Strength, Power. All occurs in a progressive sequence: Stabilization before strength and strength before power.
Stabilization
Must be established before training for other adaptations because it specifically focuses on the recruitment of tissues in the body responsible for postural stability with the appropriate amounts of stress. Getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time.
Muscular Endurance
The ability to maintain force productions for prolonged periods. Helps increase core and joint stabilization. resistance training protocols using high repetitions are the most effective way to improve muscular endurance.
Hypertrophy
The enlargement of skeletal muscle fibers in response to increased volumes of tension. Muscle fibers must be recruited to induce hypertrophy. Provides the necessary information as to why clients should start and revisit the stabilization period of training before entering into the strength period.
Strength
Strength adaptations provide the necessary progression from the stabilization adaptations of training to increase the stress places on the body, allowing for new adaptations to be achieved. Heavier weights and higher volumes of training are used to increase the recruitment, synchronization, and firing rate or motor units, while placing necessary mechanical stress on the muscles to force increase in size and strength.
Power
The ability of the neuromuscular system to produce the greatest possible force in the shortest possible time. An increase in either force or velocity will produce an increase in power. Achieved by increasing either the weight (force) or the speed that a weight is moved (velocity).
Resistance Training Systems
Single-Set System, Multiple-Set System, Pyramid System, Superset System, Circuit-Training System, Peripheral Heart Action System, Split-Routine System, Vertical and Horizontal Loading.
Exercise Progression and Regression
Any exercise can be progressed and regressed in a variety or ways: Increasing or decreasing acute variables (reps, sets, intensity, tempo, rest interval, etc.) Increasing or decreasing proprioceptive challenge (changing body positions and changing the base or support). Any change that makes the exercise more challenging is a progression. Any change that makes the exercise less challenging is a regression.
Exercise Progression and Regression - Body Position
Seated –> Two-Leg Standing –> Single-Leg Balance, Two-Arm/Leg –> One-Arm/Leg –> Alternating Arms/Legs: Combine the two to maximally challenge the body’s stabilization. EX: the single overhead press exercise can be performed nine different ways, each becoming more and more challenging than the previous.
Exercise Progression and Regression - Base of Support
Floor –> Balance Beam –> Half Foam Roll –> Foam Pad –> Balance Disc –> Wobble Board –> BOSU Ball: Make exercises more challenging by standing on less stable surfaces. Combine with body position progressions for maximal proprioceptive challenge. Adding proprioceptive challenge is the preferred progression method for Phase 1 of OPT.
Flexibility Continuum
Flexibility should follow a systematic progression. Corrective Flexibility, Active Flexibility, and Functional Flexibility.
Corrective Flexibility
Designed to improve muscle imbalances and altered Arthrokinematics.
Active Flexibility
Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency. Uses reciprocal inhibition.
Functional Flexibility
Integrated, multiplayer soft-tissue extensibility with optimum neuromuscular control through the full range of motion.
Corrective Flexibility
Self-Myofascial Release and Static Stretching
Active Flexibility
Self-Myofascial Release and Active-Isolated Stretching
Functional Flexibility
Self-Myofascial Release and Dynamic Stretching
Stretching - Self-Myofascial Release
Focuses on the fascial system of the body. Gentle pressure applied with implements such as a foam roll (30 seconds). Assists in releasing knots by stimulating the Golgi Tendon Organ. Creates autogenic inhibition. Also, suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down.
Stretching - Static Stretching
Passively taking a muscle to the point of tension and holding the stretch for 20-30 seconds. Stimulates the Golgi Tendon Organ. Produces an inhibitory effect on the muscle spindle. Autogenic inhibition (includes reciprocal inhibition when contracting the antagonist).
Stretching - Active-Isolated Stretching
Uses agonists and synergists to dynamically move the joint into a range of motion. Creates reciprocal inhibition of the functional antagonists. Allows for greater ranges of motion to be accessed. 5-10 reps of each stretch and hold for 1-2 seconds each.
Stretching - Dynamic Stretching
Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion. Also, suggested as a pre-activity warm-up if no postural distortion patterns are present or they are significantly reduced.
Balance Mechanism
Proprioceptively Enriched Environment: Unstable yet controllable environment. Must use the appropriate progressions and correct technique at varying speeds to facilitate maximal sensory input to the central nervous system.
Designing a Balance Program
Exercise Selection - Safe, Progressive (easy to hard, simple to complex, known to unknown, static to dynamic), Proprioceptively Challenging (floor, balance beam, half foam roll, foam pad, balance disc, wobble board, BOSU ball).
Variables
Plane of Motion - Frontal, Sagittal, Transverse. Range of Motion - Full, Partial, End-Range.
Balance Stabilization Exercises
Exercises involve little joint motion and are designed to improve reflexive joint stabilization contractions to improve joint stability. When the body is placed in unstable environments, it must react by contracting the right muscles at the tight time to maintain balance.
Balance Strength Exercises
More dynamic eccentric and concentric movement through a full range of motion. Require dynamic control in mid-range of motion with isometric stabilization at the end-range of motion.
Balance Power Exercises
Develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.
Concepts
What is the core? Lumbo-pelvic-hip complex: Lumbar Spine, Pelvic Girdle, Abdomen, Hip Joint.
Program Design Variables
Planes of Motion - Sagittal, Frontal, and Transverse. Type of Resistance - Stability Ball, Cable, Tubing, Medicine Ball, Power Ball, Dumbbells.
Core Stabilization Exercises
Exercises involve little joint motion through the lumbo-pelvic-hip complex. Designed to improve the functional capacity of the deep-stabilization mechanism.
Core Strength Exercises
Exercises involve more dynamic eccentric and concentric movement through a full range of motion.
Core Power Exercises
Exercises are designed to improve the rate of force productions of the core musculature.
Designing a Plyometric Training Program
Adequate functional total body strength, core strength, and balance are essential before beginning plyometric training. The fitness professional must follow specific program guidelines, proper exercise selection criteria, and detailed program variables.
Designing a Plyometric Training Program - Exercise Selection
Safe, done with supportive shoes, performed on a proper training surface (grass field, basketball court, tartan track surface, rubber track surface), and must be progressive.
Designing a Plyometric Training Program - Variables
Planes of Motion - Sagittal, Frontal, Transverse. Type of Implements - Tape, Cones, Boxes. Amplitude of Movement.
Plyometric-Stabilization Exercises
Exercises involve little joint motion. Designed to establish optimum landing mechanics, postural alignment and reactive neuromuscular efficiency.
Plyometric-Strength Exercises
Exercises involve more dynamic eccentric and concentric movement through a full range of motion.
Plyometric-Power Exercises
Exercises involve the entire muscle action spectrum and contraction velocity spectrum during integrated functional movements. Performed as fast and as explosively as possible.
Concepts
Often viewed as being beneficial only for the athlete. Can be used with a typical health club member to: add intensity and complexity, increase the cardiorespiratory demand, provide a simple and exciting variety to a routine workout, and allows a client to enhance his or her ability to accelerate, decelerate, and dynamically stabilize the entire body during higher velocity exercises in multiple planes.
Speed
The ability to move the body in one intended direction as fast as possible. The product of stride rate and stride length. Stride Rate - is the number of strides taken in a given amount of time (or distance). Stride Length - is the distance covered in one stride, during running.
Agility
The ability to start (accelerate), stop (decelerate and stabilize), and change direction quickly, while maintaining proper posture. Requires high levels of neuromuscular efficiency. Constantly regaining a center of gravity over a base of support, while changing directions, at various speeds. Can also help prevent injury. Enhances the body’s ability to effectively control eccentric forces in all planes of motions and improves the structural integrity of the connective tissue.
Quickness
The ability to react and change body position with maximum rate of force production, in all planes of motion and from all body positions, during functional activities. The ability to react to visual, auditory, and kinesthetic feedback during functional activity with minimal hesitation.
