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NASM PT certification > Intergrated Training And The OPT Modle Module 1-2 > Flashcards

Intergrated Training And The OPT Modle Module 1-2 Flashcards

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0
Q

What are the physical benefits of the OPT model

A

Decreased body fat

Increased lean body mass (muscle)

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1
Q

What is the Intergrated training

A

Intergrated training is a concept that incorprates all forms of training in an intergrated fashion as a part of a progressive system.

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2
Q

Intergrated training incorporates what forms of training (4)

A

Core training
Balance training
Reactive training
Resistance training

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3
Q

What are the Physiological Benefitsof the OPT model (5)

A 
Improves cardio efficiency
Enhances beneficial endocrine and serum lipid adaptations
Increase metabolic efficiency
Increases tissue tensil strength
Increase bone density
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4
Q

What are the performance benefits of the OPT model (7)

A 
Strength
Power
Endurance
Flexibility
Speed
Agility
Balance
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5
Q

Describe the OPT model (optimum performance training)

A

A system for safely progressing clients toward their goals

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6
Q

What are the 3 building blocks of the OPT model

A

Stabilization
Strength
Power

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7
Q

Describe the phases of training within the OPT model

A

Small divisions of training progressions that fall within the 3 building blocks

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8
Q

What are the 2 phases of stabilization training?

A

Phase 1 corrective exercise training

Phase 2 integrated stabilization training

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9
Q

Stabilization training is proprioceptively based. How do you implement progression?

A

Difficulty is increased by challenging balance and stabilization vs. increasing the load.

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10
Q

What is the main focus of stage 1 stabilization training?

A

Increase stabilization strength

Increase neuromuscular efficiency

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11
Q

Client that are in pain, just out of surgery, or under the care of a doctor should begin training in which stage and phase?

A

Stabilization stage

Phase 1 corrective exercise training

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12
Q

Phase 1 corrective exercise training focuses on improving what 3 things ?

A

Muscular balance
Flexibility and extensibility
Creating joint and postural stabilization

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13
Q

How does corrective exercise training (phase 1) re-educate the neuromuscular system?

A

In a proprioceptive environment (controlled unstable) via proper flexibility techniques, core and balance exercises.

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14
Q

Phase 2

A

Integrated stabilization training

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15
Q

Most client begin training in which phase?

A

Integrated stabilization training, phase 2

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16
Q

What is the goal of phase 2 integrated stabilization training?

A

Increase the clients ability to stabilize their joints and posture.

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17
Q

Which phase of training addresses existing structural deficiencies

A

Stabilization training phase 2

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18
Q

Why is stabilization training a good way to alter body composition?

A

It’s done in a proprioceptive environment (controlled unstable ) forcing the body to recruit more muscles to stabilize itself and burning more calories

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19
Q

Define stabilization strength

A

The ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance during movement

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20
Q

Neuromuscular efficiency

A

The ability of the body’s nerves to effectively send messages to muscles

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21
Q

Phase 1 Corrective exercise training strategies (5)

A 
Corrective flexibility
Core stabilization training
Balance stabilization training
Corrective resistance training, proprioceptively
Cardiorespiratory training
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22
Q

Phase 2 integrated stabilization training goals (4)

A

Enhanced joint stability
increases flexibility training
Enhanced control of posture
Improve neuromuscular efficiency

23
Q

Phase 2 integrated stabilization training strategies (6)

A 
Corrective flexibility
Core-stabilization training
Balance-stabilization training 
Reactive-stabilization training
Proprioceptive resistance training
Cardiorespiratory training
24
Q

What are the major components of block 1 Stabilization training (6)

A 
Corrective flexibility
Core stabilization training 
balance training
Reactive training
Resistance training
Cardio training
25
Q

What is the main focus of stabilization training block (1) ?

A

To increase stabilization strength and neuromuscular efficiency

26
Q

Corrective exercise training prepares and educates the kinetic chain for which training phase?

A

Phase 2 stabilization training

27
Q

Stabilization and neuromuscular efficiency can only be obtained by having the appropriate combination of what?

A

The alignment of the kinetic chain and the stability strength necessary to maintain that alignment.

28
Q

Stabilization training must be done prior to strength training and power training. Inefficient stabilization training can negatively effect

A

The way force is produced by muscles
Increase stress at joints
Overloaded soft tissue
Lead to injury

29
Q

What type of training addresses existing structural deficiencies (block)

A

Stabilization training phases one and two

30
Q

Goal of phase one corrective exercise training (4)

A

Improve muscle balance
Increase flexibility
Enhance control of posture
Increase neuromuscular efficiency

31
Q

What is a prime mover?

A

The muscle that acts as the main source of movement.

32
Q

If your goal is hypertrophy what block of training will you use

A

strength training (block2)

33
Q

What is the goal of phase 3 stabilization equivalent training?

A

1) Improve stabilization endurance 2) increase prime mover strength

34
Q

Phase 3 Improve stabilization endurance, and increase prime mover strength is accomplished with what type of sequence

A

Superset

35
Q

How do you do a phase 3 superset

A

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

36
Q

What is a superset?

A

Set of 2 exercises preformed back to back without rest.

37
Q

Describe phase 4

A

Muscular development training, max muscle hypertrophy

38
Q

Describe Phase 5

A

Maximal Strength Training, goal is max strength of prime mover.

39
Q

Goal of phase 3 stabilization endurance training? (5)

A 
Improve stabilization endurance 
increase prime mover strength 
Improve overall work capacity
Enhance joint stabilization 
Increase lean body mass
40
Q

Phase 3 training strategies (6)

A 
Active flexibility 
core strength training
Balance strength training 
Reactive strength training 
Resistance training via the superset 
Cardio training
41
Q

What is phase 4?

A

Muscular development training

42
Q

What is the goal of muscular development training?

A

Optimum levels of muscular hypertrophy

43
Q

Muscular development training strategies? (6)

A 
Active  flexibility
Core strength training
Balance strength training ( optional)
Reactive strength training ( optional)
Resistance training
Cardiorespiratory training ( optional)
44
Q

Phase 5 maximal strength training goals

A

Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak performance

45
Q

Phase 5 max strength training strategies (6)

A 
Active flexibility
Core strength training
Balance strength training ( optional)
Reactive strength training ( optional)
Resistance training 
cardiorespiratory training ( optional)
46
Q

Rate of force production?

A

How quickly a muscle can generate force.

47
Q

Speed and power are the emphasis of which training block

A

The power block (3)

48
Q

Block 3 phase 6

A

Elastic equivalent training

49
Q

Describe the execution of phase 6

A

Traditional superset designed to enhance strength while also improving rate of force production ( how quickly a muscle can generate force)

50
Q

Which phase produce max acceleration and rate of force production throughout the entire range of motion reserved for athletes ?

A

Phase 7 maximal power training

51
Q

Elastic equivalent training, training goals? (3)

A

Enhanced neuromuscular efficiency
Increase rate of force production
Enhanced speed strength

52
Q

Phase 6 elastic equivalent training, training strategies (6)

A 
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
53
Q

Phase 7 maximal power training goals

A

Increase maximum speed strength and create neuromuscular adaptation throughout an entire range of motion.

54
Q

Phase 7 maximal power training, training strategies (6)

A

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

55
Q

What is the term for the combination of flexibility , cardiorespiratory, core, balance, reactive, and resistance training as a part of a progressive system?

A

Integrated training

56
Q

Name the OPT phases

A
  1. Corrective exercise
  2. Integrated stabilization training
  3. Stabilization equivalent training
  4. Muscular development training
  5. Maximum strength training
  6. Elastic equivalent training
  7. Max power training

NASM PT certification (10 decks)

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