Intergrated Training And The OPT Modle Module 1-2 Flashcards
What are the physical benefits of the OPT model
Decreased body fat
Increased lean body mass (muscle)
What is the Intergrated training
Intergrated training is a concept that incorprates all forms of training in an intergrated fashion as a part of a progressive system.
Intergrated training incorporates what forms of training (4)
Core training
Balance training
Reactive training
Resistance training
What are the Physiological Benefitsof the OPT model (5)
Improves cardio efficiency Enhances beneficial endocrine and serum lipid adaptations Increase metabolic efficiency Increases tissue tensil strength Increase bone density
What are the performance benefits of the OPT model (7)
Strength Power Endurance Flexibility Speed Agility Balance
Describe the OPT model (optimum performance training)
A system for safely progressing clients toward their goals
What are the 3 building blocks of the OPT model
Stabilization
Strength
Power
Describe the phases of training within the OPT model
Small divisions of training progressions that fall within the 3 building blocks
What are the 2 phases of stabilization training?
Phase 1 corrective exercise training
Phase 2 integrated stabilization training
Stabilization training is proprioceptively based. How do you implement progression?
Difficulty is increased by challenging balance and stabilization vs. increasing the load.
What is the main focus of stage 1 stabilization training?
Increase stabilization strength
Increase neuromuscular efficiency
Client that are in pain, just out of surgery, or under the care of a doctor should begin training in which stage and phase?
Stabilization stage
Phase 1 corrective exercise training
Phase 1 corrective exercise training focuses on improving what 3 things ?
Muscular balance
Flexibility and extensibility
Creating joint and postural stabilization
How does corrective exercise training (phase 1) re-educate the neuromuscular system?
In a proprioceptive environment (controlled unstable) via proper flexibility techniques, core and balance exercises.
Phase 2
Integrated stabilization training
Most client begin training in which phase?
Integrated stabilization training, phase 2
What is the goal of phase 2 integrated stabilization training?
Increase the clients ability to stabilize their joints and posture.
Which phase of training addresses existing structural deficiencies
Stabilization training phase 2
Why is stabilization training a good way to alter body composition?
It’s done in a proprioceptive environment (controlled unstable ) forcing the body to recruit more muscles to stabilize itself and burning more calories
Define stabilization strength
The ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance during movement
Neuromuscular efficiency
The ability of the body’s nerves to effectively send messages to muscles
Phase 1 Corrective exercise training strategies (5)
Corrective flexibility Core stabilization training Balance stabilization training Corrective resistance training, proprioceptively Cardiorespiratory training
Phase 2 integrated stabilization training goals (4)
Enhanced joint stability
increases flexibility training
Enhanced control of posture
Improve neuromuscular efficiency
Phase 2 integrated stabilization training strategies (6)
Corrective flexibility Core-stabilization training Balance-stabilization training Reactive-stabilization training Proprioceptive resistance training Cardiorespiratory training
What are the major components of block 1 Stabilization training (6)
Corrective flexibility Core stabilization training balance training Reactive training Resistance training Cardio training
What is the main focus of stabilization training block (1) ?
To increase stabilization strength and neuromuscular efficiency
Corrective exercise training prepares and educates the kinetic chain for which training phase?
Phase 2 stabilization training
Stabilization and neuromuscular efficiency can only be obtained by having the appropriate combination of what?
The alignment of the kinetic chain and the stability strength necessary to maintain that alignment.
Stabilization training must be done prior to strength training and power training. Inefficient stabilization training can negatively effect
The way force is produced by muscles
Increase stress at joints
Overloaded soft tissue
Lead to injury
What type of training addresses existing structural deficiencies (block)
Stabilization training phases one and two
Goal of phase one corrective exercise training (4)
Improve muscle balance
Increase flexibility
Enhance control of posture
Increase neuromuscular efficiency
What is a prime mover?
The muscle that acts as the main source of movement.
If your goal is hypertrophy what block of training will you use
strength training (block2)
What is the goal of phase 3 stabilization equivalent training?
1) Improve stabilization endurance 2) increase prime mover strength
Phase 3 Improve stabilization endurance, and increase prime mover strength is accomplished with what type of sequence
Superset
How do you do a phase 3 superset
2 exercises for the same muscle group, one done in a stable environment for the prime mover, the second done with little to no rest in an unstable environment
What is a superset?
Set of 2 exercises preformed back to back without rest.
Describe phase 4
Muscular development training, max muscle hypertrophy
Describe Phase 5
Maximal Strength Training, goal is max strength of prime mover.
Goal of phase 3 stabilization endurance training? (5)
Improve stabilization endurance increase prime mover strength Improve overall work capacity Enhance joint stabilization Increase lean body mass
Phase 3 training strategies (6)
Active flexibility core strength training Balance strength training Reactive strength training Resistance training via the superset Cardio training
What is phase 4?
Muscular development training
What is the goal of muscular development training?
Optimum levels of muscular hypertrophy
Muscular development training strategies? (6)
Active flexibility Core strength training Balance strength training ( optional) Reactive strength training ( optional) Resistance training Cardiorespiratory training ( optional)
Phase 5 maximal strength training goals
Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak performance
Phase 5 max strength training strategies (6)
Active flexibility Core strength training Balance strength training ( optional) Reactive strength training ( optional) Resistance training cardiorespiratory training ( optional)
Rate of force production?
How quickly a muscle can generate force.
Speed and power are the emphasis of which training block
The power block (3)
Block 3 phase 6
Elastic equivalent training
Describe the execution of phase 6
Traditional superset designed to enhance strength while also improving rate of force production ( how quickly a muscle can generate force)
Which phase produce max acceleration and rate of force production throughout the entire range of motion reserved for athletes ?
Phase 7 maximal power training
Elastic equivalent training, training goals? (3)
Enhanced neuromuscular efficiency
Increase rate of force production
Enhanced speed strength
Phase 6 elastic equivalent training, training strategies (6)
Dynamic flexibility Core-power training Balance-power training Reactive-power training (optional) Resistance training via superset, a strength exercise and a power exercise ( squat jump) Cardio training
Phase 7 maximal power training goals
Increase maximum speed strength and create neuromuscular adaptation throughout an entire range of motion.
Phase 7 maximal power training, training strategies (6)
Dynamic flexibility
Core-power training (optional)
Balance-power training (optional)
Reactive-power training (optional)
Resistance training, strictly power exercises for each body part
Cardio training (optional) to be preformed after the workout
What is the term for the combination of flexibility , cardiorespiratory, core, balance, reactive, and resistance training as a part of a progressive system?
Integrated training
Name the OPT phases
- Corrective exercise
- Integrated stabilization training
- Stabilization equivalent training
- Muscular development training
- Maximum strength training
- Elastic equivalent training
- Max power training
