NASM Section 5 - Integrated Training and OPT Model Flashcards
Integrated training combines what 7 things to one system?
flexibility, cardiorespiratory, core, balance, plyometric,
SAQ, and resistance training
What are the five Fundamental movement patterns?
squatting, hip hinge, pulling, pushing, and
pressing.
What is the goal of a client maintaining ideal posture?
It places the client in the most optimal state to perform movements correctly and safely.
Optimal ROM allows what to move freely?
Joints
A Fitness professionals programs should include what 3 planes of motion?
Sagittal, Frontal and Transverse
What are the ten acute variables for training?
Repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection and exercise order.
What seven components are included in a systemic and progressive integrated training approach?
Flexibility, cardiorespiratory, core, balance, plyometric (reactive), SAQ and resistance training.
What are the three benefits to flexibility training?
Increased Joint ROM, decreased soreness and potential reduction of injury risk.
What are the three benefits of cardiorespiratory training?
Decreased Heart rate and blood pressure, while increasing stroke volume and cardiac output.
What are the seven benefits of core training?
Enhanced Posture, Better bodily function for daily living, Increased balance, stabilization and coordination of the kinetic chain; minimized lower back pain and improved skill related movements.
What are the four benefits of balance training?
Reducing risk of falls and ankle sprains, while improving proprioception and agility based exercises.
What are the four benefits to plyometric training?
Improved Bone Mineral Density and Soft Tissue Strength, Expression of Power and Explosiveness, while also increasing Metabolic expendatures required for weight management.
What are the three benefits of SAQ?
Increase in top speed, change in direction and rate of acceleration and deceleration
What are the benefits to resistance training?
Increase strength, power, endurance, muscular hypertrophy; and weight management.
What are the three broad levels of the OPT model?
Stabilization, Strength and Power
How are the 5 Phases Split in the three Broad levels of the OPT Model
Stabilization Level: Phase 1 Stabilization Endurance Training. Strength Level: Phase 2 Strength Edurance Training, Phase 3 Muscular Development Training, Phase 4 Maximum Strength Training Power Level: Phase 5 Power Training
What is the name and goal of Phase 2 in the OPT Model
Phase 2 Strength Endurance Training: Designed to enhance stabilization endurance while increasing strength in prime movers.
What is the name and goal of Phase 1 in the OPT Model
Phase 1 Stabilization Endurance Training: Designed to teach client optimal movement patterns (pushing, pulling, squatting, hinging), as well as core and joint stability. It also helps clients become familiar with various modes of exercise.
What is the name and goal of Phase 3 in the OPT Model
Phase 3 Muscular Development Training: Designed for individuals who have the goal of maximal muscle growth or altered body composition (e.g Fat Loss)
What is the name and goal of Phase 4 in the OPT Model
Phase 4 Maximal Strength Training: Designed for individuals who’re working towards the goal of Maximal Prime Mover Strength by lifting heavy loads.
What is the name and goal of Phase 5 in the OPT Model
Phase 5 Power Training: Designed to increase Maximal Strength and Rate of Force Production.
What is Flexibility?
The ability for your muscles and other soft tissues to stretch and allow your joints to move through their full range of motion.
Poor flexibility leads to the development of? And what does it mean?
Leads to development of relative flexibility, or the Human Movement System’s process of seeking the “path of least resistance” during functional movements.