Modules 1-3 Flashcards
1
Q
What is functional training?
A
- Functional training is a training method used to improve human performance by training the human body the way it is designed to move
- Functional training fitness components encompasses, stability, mobility, strength, endurance and flexibility
- Includes proprioceptive activities that challenge the sensory and motor nervous systems
2
Q
What are the biomechanical principles of functional training?
A
- Use multiplanar exercises
- Use multiple joints at the same time
- Use the entire spectrum of muscle action: eccentric pattern to learn deceleration before acceleration
- Introduce controlled amounts of instability
- Include a variety of environments that mimic the components of the actual action
3
Q
What is phase one of the OPT model? (level one)
A
- Stabilization endurance training
- Designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise
- Creates optimal levels of joint and core stabilization as well as postural control
- Focuses on exercises that enhance muscular endurance, joint ROM, joint/core stability and muscular coordination
- Requires slow and controlled movements, relatively light loads and meticulous attention to proper posture and technique
- Doesn’t only address existing structural deficiencies but provides a superior way to alter body composition
4
Q
What is the second phase of the OPT model? (level 2)
A
- Strength endurance training
- Goal is to enhance stabilization endurance while increasing prime mover strength
- Adaptations are accomplished by performing 2 exercises in a superset sequence, back-to-back without rest, with similar joint dynamics
- First exercise is a traditional strength exercise performed in a stable environment
- Second exercise is a stabilization-focused exercise performed in a less stable environment
- Produces an increase in muscular endurance, joint stability and ideal posture
- Increase lean body mass
- Improve overall work capacity
5
Q
What is the third phase of the OPT model? (level 2)
A
- Muscular development training
- Designed for individuals who have the goal of maximal muscle growth (bodybuilders)
- Can use a variety of resistance training exercises and methods to elicit a maximal response in muscle growth
- Can also benefit those seeking to lose body fat while maintaining lean muscle mass
- The main goal of this phase is muscular hypertrophy, which requires an increase in volume and intensity in the exercises
6
Q
What is the fourth phase of the OPT model? (level 2)
A
- Maximal strength training
- Works towards the goal of maximal prime mover strength by lifting heavy loads
- Exclusively training with heavy weights when performing resistance training exercises
- Common in powerlifters
- Goal is to increase maximal strength capabilities, and so client must be familiar with resistance training
- Increase motor unit recruitment
- Increase frequency of recruitment
- Improve peak force output
7
Q
What is the fifth phase of the OPT model? (level 3)
A
- Power training
- Increase maximal strength and rate of force production
- Important for improving velocity of movement and athleticism
- Premise is the execution of a traditional strength exercise superset with a power-focused exercise of similar joint dynamics
- Also known as complex training
- Has shown to improve sprint and vertical jump performance
8
Q
What are the 3 levels of the OPT model?
A
- Stabilization (1 phase)
- Strength (3 phases)
- Power (1 phase)
9
Q
What initiates movement?
A
- The brain functions to control movement
1. External environment
2. Summation of all movement
3. CNS
4. Movement
5. Internal environment - Sensorimotor systems combine our sensory and motor systems
10
Q
What is the nervous system kinetic chain?
A
- Proprioceptors
- Eyes, ears, mouth, skin
- Mechanoreceptors
- Muscle receptors
- Does sensory, integrative and motor movements
- Integrative: ability of the NS to analyze and interpret the sensory info to allow proper decision making and produce an appropriate response
- Motor: neuromuscular response to sensory info
11
Q
What is the difference between afferent and efferent?
A
- Afferent: sensory neurons that sense to cause an effect and send their signals towards the CNS
- Efferent: motor neurons create the effect and send their signals away from the CNS
12
Q
What is the muscular system kinetic chain?
A
- Function
- Physiological
- Local stabilizers
- Global stabilizers
- Global movement subsystems
- Myofascial subsystems
13
Q
What is the skeletal system kinetic chain?
A
- Joint articulations
- Kinetic ROM
- Normal movement patterns
14
Q
What is neuromuscular efficiency?
A
- Positive reciprocal inhibition: the relaxation of an antagonist and contraction of an agonist
- Negative (altered) reciprocal inhibition: concept of muscle inhibition caused by a tight agonist which inhibits its function antagonist
15
Q
What is a synergist?
A
- Muscle that stabilizes a joint during movement and allows the agonist to function properly
16
Q
What is synergistic dominance?
A
- When synergists compensate for weak or inhibited prime mover (agonist)
- How the body attempts to maintain force production and functional movement patterns
