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Nasm OPT ( basic) > Opt basic > Flashcards

Opt basic Flashcards

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1
Q

OPT MODEL - main definition

A

Foundation of principles that progressively and systematically allows any client to achieve optimal levels of the 3 P’s- Physiologic, physical and performance adaptation.

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2
Q

OPT Physiologic Benefits

A
  1. Improves cardio respiratory efficiency
  2. Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
  3. ^ metabolic efficiency (metabolism)
  4. ^ bone density
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3
Q

OPT physical benefits

A
  1. decrease body fat
  2. ^ lean body mass (muscle)
  3. ^ tissue tensile strength (tendons, ligaments and muscles)
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4
Q

OPT Performance Benefits

A
  1. Strength
  2. flexibility
  3. Power
  4. Endurance
  5. Speed
  6. Agility
  7. Balance
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5
Q

OPT 5 phases

A

Power - phase 5
Strength- phase 4, 3 and 2
Stabilization - phase 1

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6
Q

OPT MODEL - 3 levels of training

A
  1. Stabilization - Phase 1
  2. Strength - Phase 2, 3 and 4
  3. Power - Phase 5
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7
Q

Phase 1 - Stabilization - Main Definition

A

To increase muscular endurance and stability.While developing optimal neuromuscular efficency (coordination).

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8
Q

Stabilization - Proprioceptiviely Based

A

Difficulty is increased by introducting a greater challange to the balance and stabilization systems of the body (simply increase the load ) ex. regular push up then adding a balance ball to the push up.

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9
Q

Stabilization & Neuromuscular effiency

A

only be obtained by having the appropriate combination of proper alignment (Posture) of the human movement system (Kineticchain) and stabilization strenght necessary to alignment.

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10
Q

When should stabilization training be done?

A

Before Strength and Power Training

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11
Q

Inefficient stabilization can negatively affect what?

A
  1. The way force is produced
  2. Increase stress at the joints
  3. Overload the soft tissues
  4. Can cause injury
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12
Q

Stabilization endurance training does?

A
  1. Address Structural deficeincies

2. Alter body composition (reduce body fat)

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13
Q

What fashion should stabilzation be done in?

A

Performed in circuit fashion (short rest periods) with high reps.

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14
Q

Proprioceptively enriched environment means?

A

controlled and unstable , the body is forced to recruit more muscles to stabilize itself.

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15
Q

Goals of Stabilization

A
  1. improve muscular endurance
  2. Enhance joint stability
  3. Increase flexibility
  4. Improve neuromuscular efficiency (balance, stabilization, and muscular coordination.
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16
Q

Training Strategies of Stabilization

A
  1. Training in unstable, yet controlled environments (proprioceptively enriched)
  2. Low sets, high reps
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17
Q

Muscle Endurance

A

Muscles ability to contract for an extended period.

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18
Q

Neuromuscular efficiency

A

ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

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19
Q

When do you incorporate the strength level ?

A

After complete stabilization training.

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20
Q

Emphasis of strength training?

A

maintain stabilization endurance while increase of prime movers strength.

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21
Q

Prime Mover

A

The muscle that acts as the initial and main source of motive power.

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22
Q

Strength (level of training)

A
  1. hypertrophy (increase muscle size)

2. max strength (lifting heavy loads)

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23
Q

How many phases are in the strength level?

A

3

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24
Q

What are the phases for the strength level?

A
  1. Phase 2 - strength endurance training
  2. Phase 3 - Hypertrophy Training
  3. Phase 4 - Max strength training
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25
Q

What is Phase two of Strength ?

A

Strength endurance training . Goal is to enhance stabilization endurance while increase prime mover strength.

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26
Q

How many exercises should be done in the Phase 2 (strength endurance level)?

A

Two exercises in superset sequence (back to back ). ex

strength exercise like bench press and then 2nd exercise push up on stability ball

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27
Q

What is the goals of a superset?

A

Is to work prime movers predominantly in the 1st exercise to elicit prime mover strength. Then immediately follow w/an exercise that challenges the stabilization muscles.

28
Q

The superset produces what ?

A

An ability to maintain postural stabilization and dynamic joint stabilization.

29
Q

Goals of strength training level? Phase 2

A
  1. improve stabilization endurance and increase prime movers strength.
  2. Improve overall wk capacity
  3. Enhance joint stabilization
  4. Increase lean body mass
30
Q

Strategies of strength training level? Phase 2

A
  1. Moderate loads and repetitions (8-12

2. Superset: traditional strength exercise and one stabilization exercise per body part?

31
Q

What is Phase three of Strength?

A

Hypertrophy training. Is designed for individuals who have the goal of max muscle growth.

32
Q

Goals of Phases 3 (Hypertrophy) ?

A

achieve optimal levels of muscular hypertrophy (increase muscle size)

33
Q

Strategies of Phase 3 (Hypertrophy)?

A

High volume, moderate to high loads, moderate or low reps (6-12)

34
Q

What is phase 4 of strength?

A

Max strength training - mac prime movers strength by lifting heavy loads.

35
Q

Goals of phase 4 (Max strength) ?

A
  1. increase motor unit
  2. increase frequency of motor unit recruitment
  3. improve peak force
36
Q

Strategies of phase 4 (Max Strength)?

A

high loads, low reps (1-5), longer rest periods

37
Q

What is phase five of strength?

A

Power level

38
Q

When should the power level (phase 5) be entered?

A

after successful completion of the stabilization and strength levels.

39
Q

what is the emphasis of the power level (phase 5)?

A

Speed and power

40
Q

What type of exercise do you perform at the power level?

A

traditional strength exercise (w/heavy load) superset w/a power exercise (w/ a light load performed as fast as possible ) of similar joint dynamics.

41
Q

what does the power level (phase 5) enhance?

A

prime mover strength while also improving the rate of force production.

42
Q

Rate of force production?

A

ability of muscles to exert max force output in a minimal amount of time.

43
Q

Goals of power level (phase 5)??

A
  1. Enhance neuromusculal efficiency
  2. enhance prime mover strength
  3. increase rate of force production
44
Q

Training strategies of power level (phase 5)?

A
  1. Superset: one strength and one power exercise per body part in the resistance training portion of the program.
  2. Perform all power exercises as fast as can be controlled.
45
Q

Overhead squat assessment main definition

A

designed to assess dynamic flexibility, core strength, balance and overall neuromuscular control.

46
Q

What reflects the lower extremity movement patterns during jump-landing tasks?

A

Overheard Squat Assessment

47
Q

Knee Valgus (Knock knees) during the overhead squat assessment means?

A

This transitional movement assessment may be the result of alternations in available joint motion, muscle activation and overall neuromuscular control that some hypothesize point toward people w/an elevated injury risk.

48
Q

Overhead squat Lateral Views

A
  1. LPHC - Lumbo-Pelvic-Hip-Complex

2. Upper body

49
Q

Excessive forward lean and low back arches are noticed in what assessment?

A

Overhead Squat Assessment

50
Q

LPHC - Lumbo - Pelviic-Hip-Complex Compensations are?

A
  1. Excessive forward lean

2. Low back Arches

51
Q

Excessive forward lean - Overactive Muscles

A

Sexy Ass Hips & Glutes

  1. Soleus
  2. Abdominal Complex
  3. Hip Flexor Complex
  4. Gastronemius
52
Q

Excessive forward lean - Underactive Muscles

A

Gay (E)

  1. Gluteus Maximus
  2. Anterior tibialis
  3. Erector Spinae
53
Q

Low back arches - Overactive Muscles

A

HEL

  1. Hip flexor complex
  2. Erector spinae
  3. Latissimus dorsi
54
Q

Low back arches - Underactive Muscles

A

Glad I’m Him

  1. Gluteus Maximus
  2. Intrinsic core stabilizers
  3. Hamstring complex
55
Q

Intrinsic Core Stabilizers

A

TT is mean

  1. transverse abdominis
  2. multifidus
  3. transversospinalis
  4. internal oblique pelivc floor
56
Q

Upper Body Compensations

A

Arms fall forward

57
Q

Arms fall forward - Overactive Muscles

A

Lets talk personal

  1. Latissimus dorsi
  2. Teres major
  3. Pectoralis major/minor
58
Q

Arms fall forward - Underactive Muscles

A

Rotate my rose

  1. Rhombids
  2. mid/lower trapezius
  3. rotator cuff
59
Q

Overhead squat Anterior views

A
  1. Feet

2. Knees

60
Q

Feet compensation - Overhead squat

A

Turn out

61
Q

Knees compensation - Overhead Squat

A

Move inward

62
Q

Feet Turn Out (Overhead Squat) - Overactive Muscles

A

Because Love Saves

  1. Biceps Femoris (short head)
  2. Lateral Gastrocnemius
  3. Soleus
63
Q

Feet Turn Out (Overhead Squat) - Underactive Muscles

A

Say Grace Please Makes Miracles

  1. Sartorius
  2. Graciis
  3. Popliteus
  4. Medial gastrocnemius
  5. Medial hamstring
64
Q

Knees Move inward (Overhead Squat) - Overactive Muscles

A

Victory to all Blessings

  1. Vastus Lateralis
  2. TFL
  3. Adductor complex
  4. Biceps femoris (short head)
65
Q

Knees Move inward (Overhead Squat) - Underactive Muscles

A

Good Victory

  1. Vastus Medialis oblique (VMO)
  2. Gluteus medius/maximus

Nasm OPT ( basic) (2 decks)

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