Module 1 - Integrated Training Essentials Flashcards
A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury.
Integrated training
The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion.
Functional strength
The ability of the Human Movement System (HMS) to allow agonists, antagonists, synergists, and stabilizers to work synergistically to produce force, reduce force, and dynamically stabilize the entire Human Movement System.
Neuromuscular
An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.
Stretch-shortening cycle
The resting length of a muscle and the tension the muscle can produce at this resting length.
Length-tension relationship
Muscle groups moving together to produce movement around a joint.
Force-couple
Muscle tightness that causes decreased neural drive to its functional antagonist.
Altered reciprocal inhibition
Compensation by synergists for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns.
Synergistic dominance
The ability of the Human Movement System to have optimal range of motion (ROM) as well as neuromuscular control throughout that ROM in order to prevent injury and enhance functional efficiency.
Flexibility
Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated.
Rate coding
How quickly a muscle can generate force.
Rate of force production
Components of an integrated sports performance program:
- Flexibility training,
- Metabolic energy system training,
- Core training,
- Balance training,
- Plyometric training,
- Speed, agility, and quickness (SAQ) training,
- Resistance training,
- Sport-specific conditioning.
Exercises progression continuum:
- Slow to fast
- Known to unknown
- Stable to controlled to dynamic functional movement
- Low force to high force
- Correct execution to increased intensity
The ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities.
Stabilization strength
Performing two exercises back-to-back without rest.
Super-set
Exercise selection criteria:
1) Safe
2) Challenging
3) Progressive
4) Systematic (integrated functional continuum)
5) Proprioceptively enriched
6) Activity specific
Functional continuüm:
- Performed in all three planes of motion (multiplanar)
- Uses multidimensional movement
- Uses the entire muscle-contraction spectrum
- Uses the entire contraction-velocity spectrum
- Manipulates all acute training variables (sets, repetitions, intensity, rest intervals, frequency, and duration).
What is the definition of integrated training?
A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury.
Improves range of motion, creating more efficient movement and preventing injury.
Flexibility training
Increases cardiorespiratory efficiency, including aerobic and anaerobic fitness.
Metabolic energy system training
Improves stability, endurance, strength, and neuromuscular control of the core musculature.
Core training
Improves joint stability and coordination, and reduces the chance of lower extremity injury.
Balance training
Increased ability to reduce forces, stabilize, and produce forces rapidly.
Plyometric training
Develops proper running mechanics, reaction time, and maintenance of posture during dynamic movement.
SAQ training
Promotes athletic performance in multiple areas of strength.
Resistance training
The three levels of the OPT Model.
Stabilization, Strength, and Power
The goals of Phase 1 of the OPT Model (Stabilization Endurance Training) include:
- Improve muscular endurance
- Enhance joint stability
- Increase flexibility
- Enhance postural control
- Improve neuromuscular efficiency
The goals of Phase 2 of the OPT Model (Strength Endurance) include:
- Improving overall work capacity
- Enhancing joint stabilization
- Increasing lean body mass
The goal of Phase 3 of the OPT Model (Hypertrophy Training) is:
- Increase muscle size
The goal of Phase 4 of the OPT Model (Maximal Strength Training) is:
- Increase the maximal amount of force a prime mover can produce
The goal of Phase 5 of the OPT Model (Power Training) includes:
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
The goal of Phase 6 of the OPT Model (Maximal Power Training) includes:
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
What best describes how sports performance professionals use NASM’s OPT Model?
To design a well-rounded progressive training program.
Improved intra- and inter-muscular efficiency yields less inhibition from muscles performing which function?
Antagonist muscle action
Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?
Phase II: Strength Endurance
Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?
Posture
Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances?
Stabilization
Which component of a fitness program is possibly the most misunderstood and underrated?
Metabolic training
What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion?
Functional strength
Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum?
Functional continuum
Improving speed, change of direction, and reaction time are possible through which type of training?
SAQ
What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently?
Neuromuscular efficiency
Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?
Upper extremity symmetry
What type of exercise environment is necessary to achieve the desired adaptations from balance training?
Proprioceptively enriched
A bench or stability ball is an example of which integrated training variable?
Base of support
Plane of motion is a component of which of the following?
Integrated training variables
Flexibility training, core training, and plyometric training are components of what?
Integrated sports performance
What is the ability of the stabilizating muscles to provide dynamic joint stabilization and postural equilibrium during functional activities?
Stabilization strength
