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.
Muscular Imbalance can be CAUSED by what 7 things?
Postural distortions, repetitive movement, cumulative trauma, emotional duress, poor training technique, poor bodily control, and biased training patterns.
The body’s kinetic chain can be into what two regional chains?
The upper kinetic chain and the lower kinetic chain.
Muscular Imbalance can RESULT in what 3 things?
Altered Reciprocal Inhibition, synergistic dominance and osteo- and athrokinematics dysfunction.
What is altered reciprocal inhibition?
Normally when one muscle fires (agonist) the other one relaxes (antagonist) but muscular imbalances, muscle tightness/overactivity causes altered reciprocal inhibition, where this balance is disturbed and for example, the muscle may not relax correctly.
What is synergistic dominance?
This occurs when a synergist takes over function for a weak or inhibited prime mover
What does Osteokinematics describe?
How bones and joints move through a ROM.
What does arthrokinematics describe?
Movement at the Joint surfaces
Altered joint motion is caused by what 4 things?
Altered muscle length-tension relationships ( Muscles have an optimal length at which they can generate the most force. If muscles become too tight or too stretched (due to imbalances or lack of stretching), their ability to generate force effectively is compromised.) , force-couple relationships (muscles working together to produce a movement around a joint.), and poor joint surface motion, which results in poor movement efficacy
What is Neuromuscular efficiency? (Four Things)
The nervous systems ability to recruit the correct muscles, produce force, reduce force, and dynamically stabilize the body’s structure in all three plans of motion
What two concepts illustrate the scientific rationale for flexibility training?
Pattern Overload: Repeated movements without variation or much rest results in tight and overused muscles. Stretching combats this.
Cumulative Injury Cycle: Small repetitive injuries or stresses build up over time, leading to bigger problems. Lack of flexibility can contribute to the cumulative injury cycle by causing muscle imbalances, poor movement patterns, and increased risk of injury. Flexibility training aims to prevent this cycle by improving muscle balance, reducing tension, and enhancing overall joint health.
What are the four common types of flexibility exercises?
Self-Myofascial Techniques, static, active and dynamic stretching.
What is Self-Myofascial rolling and its benefits?
Produces local mechanical (loosens up tight muscles by applying pressure) and neurophysiological effects (helps NS relax muscle and improves their function by sending signals to reduce tension/pain) on myofascial (muscles+connective tissue) tissue
Whats a Muscle Spindle?
Sensory receptors sensitive to change in length of the muscle and the
rate of that change
What is the Golgi tendon organ?
Sensory receptor located where skeletal muscle fibers insert into the tendons of skeletal muscles. Detects changes in muscle tension. Signals muscles to relax when put through too much strain i.e failing a lift.
What is Autogenic Inhibition
Process in which ones muscle spindles/muscles automatically relax in order to protect yourself from being overstretched or injured. GTO detects too much tension and sends signal to relax.
What are the five components of health related fitness?
Cardiorespitory fitness, muscular strength, muscular endurance, flexibility and body composition.
Research shows that cardiorespiratory fitness is an indicator of what?
It’s a strong predictor of morbidity and mortality.
What principle should cardiorespiratory exercise use?
The FITTE-VP Principle: Frequency, Intensity, Type, Time, Enjoyment, Volume and Progression
What 6 methods can you use to monitor a cardiorespiratory exercise?
Talk test, Calculating VO2 Max, % Max HR, HRR (Heart Rate Reserve), Metabolic Equivalents (METS), RPE,
What are the recommended amounts of moderate intensity aerobic activity (i.e brisk walking) and vigorous intensity aerobic activity (i.e jogging/running)
150min/week for Moderate, 75min/week for Vigorous
What are the uses and practices of Stage 1 workouts
Involves steady-state aerobic exercises made to improve cardiorespiratory fitness in healthy but sedantary people. Involves a intensity below VT1
What are the uses and practices of Stage 2 workouts
Involves a mix of recovery intervals just below VT1 (moderate intensity) and work intervals just above VT1 (challenging to hard intensity)
What are the uses and practices of Stage 3 workouts?
Involves a client moving out of training zones 1, 2 and 3.
What are the uses and practices of Stage 4 workouts?
Involves INTERVAL training integrating all four zones.
What are the uses and practices of Stage 5 workouts?
Focus on drills to help increase agility, conditioning and uses linear/multidirectional and sport specific exercises.
Core training is critical for what 4 things?
Improving posture, enhancing performance, increasing injury resistance, and accelerating injury rehabilitation.
What complex makes up the core? What two things does the core also include
lumbo-pelvic-hip complex (LPHC)
and includes the global and local core musculature.
What is the local core musculature? What does it do
Local core muscles attach on or near the vertebrae. It provides dynamic control of spinal segments, limits excessive compression, shear and rotational forces between spinal segments.
What are Global core muscles, what do they do?
Located more on the surface of the trunk. They help move the trunk, stabilize it, transfer loads from upper and lower extremities evenly and helps the spine together as one unit.
When designing a core training program, what should be emphasized first?
Increase proprioceptive demand instead of external resistance first. Also, emphasize quality of movement across the LPHC
What 5 variables can be changed when designing a core training program?
Planes of motion, range of motion, speed of motion, volume and exercise modalities.
What initial core exercises should you start with?
start with core exercises that involve little motion of the spine and target the
local core musculature. (i.e marching,
floor/ball bridge, floor/ball cobra, plank, side plank, dead bug, and Palloff press.)
What are the 2nd level core exercises you should continue with?
These will incorporate more motion at the spine that
also targets global core muscles: floor/ball crunch, back extension, reverse crunch, knee-up, and cable rotation, lift, and
chop
What are the 3rd and last level core exercises you can do?
This involves explosive movement through the trunk and
extremities: medicine ball chest pass,
ball medicine ball pullover throw, front medicine ball oblique throw, side medicine ball
oblique throw, medicine ball soccer throw, medicine ball woodchop throw, and
medicine ball overhead throw.
