OPT Model & Integrated Training Flashcards
Integrated Training
A concept that combines all forms of exercise into one system: flexibility, balance, core, resistance, cardio, speed/agility/quickness.
Must be systematic & progressive & multi-planar
Fundamental Movement Patterns
Common & essential movements for daily living and exercise.
Squat
Hip hinge
Pulling & Pushing
Vertical Pressing
Building a training program around FMP will increase athleticism & NM coordination.
Posture
The relative disposition of the body parts in relation to physical position.
Complete ROM
The ability of a joint to move freely between the open & closed portion of joint movement.
Acute variables
The building blocks used to design a program: sets, reps, RI, tempo, frequency.
Training volume
Reps x Set(s) x Resistance used
Training intensity
An individual’s level of effort compared to their max effort, expressed as a %.
Core stability
The ability to control the position & motion of the trunk over the pelvis & legs for optimal production, transfer & control of force and motion.
Plyometric training goal
Improve the Stretch-Shortening Cycle (loading eccentrically for a rapid concentric contraction) for enhanced ability to move explosively.
Speed-Agility-Quickness goal
Enhance capability to be more skillful at faster speeds w/ greater precision.
OPT Model
Optimum Performance Training Model (“3 and 5”)
3 Levels over 5 Steps:
Level 1, Step 1: Stabilization
Level 2, Steps 2-4: Strength
-Strength endurance
-Muscular development
-Maximal strength
Level 3, Step 5: Power
OPT: Stabilization goals
Level 1, Step 1
Teaches optimal movement patterns and modes of exercise.
Slow & controlled w/ light weight
High reps & short RI over a circuit can improve body comp. via burning cals.
Challenging stability forces the body to recruit more muscles.
Goal is to improve movement patterns & enhance stabilization.
Improves muscle imbalances & ROM & also cardio
*Return to it after strength & power steps to ensure core & joint stability.
OPT: Strength. Steps & goals
Level 2, Steps 2-4
Maintain stabilization endurance while increasing overall muscular strength.
OPT: Strength Endurance goals & method
Step 2: Strength Endurance
Goal is to enhance stabilization while increasing PRIME MOVER STRENGTH.
Method: Use supersets
First set is done on stable surface for a focus on strength
Second set is done on unstable surface to put the focus on stability
Ex. Bench press followed by stability ball pushup
Will increase muscular endurance, joint stability & posture
OPT: Muscular Development goals & method
Optional. Applicable for those who want muscle growth.
Goal is maximal hypertrophy
Can lose body fat while maintaining lean muscle
OPT: Maximal Strength goals & method
Optional. Based on client’s needs.
Goal is maximal prime mover strength through lifting heavy loads.
OPT: Power goals & method
Goal is to increase maximal strength & RATE OF FORCE PRODUCTION (max force in minimum time)
Method is a superset combining a heavily loaded traditional strength exercise with a high-velocity power focused exercise of similar joint dynamics.
Ex. Bench press & Med ball chest pass
