Full Section 6 Flashcards
Periodization
A systematic approach to program design that varies the amount + type of stress placed on the body to produce a physical adaptation + reduce the likelihood of over-training + injury
Linear periodization
gradually increases the intensity of the training program while
simultaneously decreasing volume over a specific period of time.
Undulating periodization
uses changes in volume, intensity, and exercise selection to
provide loading differences on a daily or weekly basis
OPT model 3 levels
Stabilization
Strength
Power
5 unique phases of training
(SEDSP)
Phase 1 Stabilization, Phase 2 strength endurance training, Phase 3 muscular development training,
Phase 4 maximal strength training, + phase 5 power training
OPT 6 parts
Warm-up, Activation, Skill Development, Resistance Train, Client’s choice, + cool-down
Phase 1
Stabilization
Patterns - pushing, pulling, squatting, pressing, hip hinging, trunk rotation, + overall movement competency.
Phase 1 Emphasis
Proprioception, balance, + posture control
Phase 2 Strength
Hybrid form of training including superset training which is a strength-focused exercise followed by stabilization focused – similar biomechanical motions
Phase 3 Muscular Dev
Enhancing muscle hypertrophy using a high volume of strength exercises
Phase 3 Muscular Dev
Enhancing muscle hypertrophy using a high volume of strength exercises
Phase 4 Maximal Strength
Inclusion of heavy resistance training exercises to increase muscular strength
Phase 5 Power Training
Superset techniques increase rate of force production. Heavy resistance + explosive power based exercise (similar biomechanical motions)
OPT model
an exercise program model that uses both linear and undulating
periodization to help clients of all levels and abilities achieve a variety of different goals,
including but not limited to reduced body fat, increased muscle mass, and improved
athletic performance
Exercise modalities
Resistance bands, balance tools, fitness trackers
Exercise modalities
Resistance bands, balance tools, fitness trackers
Cable machine ROM
Match the cable’s resistance to the muscle’s natural line of pull
Kettlebell
Center of mass is away from the handle
Suspended body weight training
System of ropes + webbing that allows the user to work against their own body weight while performing exercises
Sandbags
Carry, lift, throw, pull
continuous instability
ViPR
Vitality, performance, + reconditioning
Drag, toss, lift, pull, press, carry
Aka, loaded movement training
Battle ropes
heavy-duty nylon used in low-impact activities
Stability balls (Swiss balls)
Squatting, reinforces proper posture during squatting movements
BOSU ball
Inflated rubber hemisphere attached to a solid plastic surface
Optimize ideal movement patterns
stabilization-focused exercises, strength-focused exercises, + power-focused exercises
