Industry Flashcards
The time period where going to the gym became more socially acceptable
The 1970s
In 1985, the Obesity Task Force deemed the prevelance of obesity an _____
Epidemic
Today approximately __ of adults are deemed obese
33%
Today approximately __ of teenagers are considered overweight
16%
Low back pain, a major form of musculosekeletal degeneration, affects __ of adults
80%
What are some key areas of muscular dysfunction and increased injuries
- low back pain
- knee injuries
- chronic diseases in adult population
- musculoskeletal injuries
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability
Deconditioned
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Proprioception
An unstable physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
Proprioceptively enriched environment
The three benefit areas of which the OPT model allows for optimum level achievement
- Physiologic Benefit
- Physical Benefit
- Performance Benefit
The three building blocks of training in the OPT model
- stabilization
- strength
- power
The smaller divisions of training progressions that fall within the three building blocks of training
Phases (of training)
The only phase of training in the Stabilization Level
Stabilization Endurance Training
the muscle’s ability to contract for an extended period of time
Muscular endurance
In this phase, the main focus is to increase muscular endurance and stability while developing neuromuscular efficiency
Stabilization Endurance (Phase 1)
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Neuromuscular efficiency
The progression for Stabilization block is ___ based. (increasing difficulty by challenging the balance/stabilization of the body)
proprieoceptively
Training Strategies for Stabilization Level Training
- corrective flexibility
- training in unstable, yet controllable environments
- low loads, high repititions
Goals for Stabilization Endurance Training
- Improve muscular endurance
- enhance joint stability
- increase flexibility
- enhance control of posture
- improve neuromuscular efficiency
In this phase of training, the goal is to enhance stabilization endurance while increasing prime mover strength
Strength Endurance (Phase 2)
The muscle that acts as the initial and main source of motive power
Prime Mover
The three phases of Strength Block in OPT Model
strength endurance
hypertrophy
maximal strength
Supersets are performed to reach the goals of this phase of training
Strength Endurance
two exercises that are performed back-to-back without any rest between them
Superset
This phase of training is designed for individuals who have goals of maximal muscle growth
Hypertrophy (Phase 3)
This phase of training works toward the goal of maximal prime mover strength by lifting heavy loads
Maximal Strength training (Phase 4)
Training Strategies for Strength Endurance Training
- Active flexibility
- Moderate loads and repetitions (8-12 reps)
- Supersets
Training Strategies for Hypertrophy Training
- Active Flexibility
- High volume, high loads, moderate or low repititions (6-10)
Training Strategies for Maximum Strength Training
- Active Flexibility
- High Loads, low repetitions (1-5), long rest
What does OPT stand for
Optimum Performance Training
This phase of training emphasized the development of speed and power
Power Training (Phase 5)
how quickly a muscle can generate force
Rate of Force Production
Training Strategies for Power Level Training
- Dynamic Flexibility
- Superset (one strength and one power exercise)
- perform all power exercises as fast as can be controlled
