Optimum Performance Training Model Flashcards
What are the three levels of OPT?
Stabilization, Strength, Power
a systematic approach to program design that varies the amount and
type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury. AKA a planned fitness training
Periodization
The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.
A Training Plan
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
Kinetic Chain
An annual training plan shows how the training program will progress for the long term, from month to month, to meet the desired goal. It outlines specified training schedules, projected fitness evaluation sessions, and planned recovery periods
macrocycle
The two primary objectives of periodization
- Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle).
- Training different forms of strength in each period (or phase) to control training volume and to prevent injury
monthly training plan that divides a training plan into specified monthly cycles. The monthly plan details the specific days of each workout and the style of training used
(mesocycle) image 21-3
weekly or daily training plan that details the specific workouts for the week
(microcycle) image 23-4
a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time. Linear periodization is consistent in its approach and often uses predetermined timelines or protocols for exercise progression.
Linear periodization
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Hypertrophy
A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
Undulating periodization
Level 1: Stabilization
Phase 1: Stabilization Endurance Training
Primary Adaptations:
-Mobility and flexibility
-Core and joint stabilization
-Postural alignment and control
-Muscular and aerobic endurance
Primary Methods of Progression:
-Master basic movement patterns.
-Progress exercises proprioceptively (controlled, yet unstable) once basic movement patterns are established.
-Increase the complexity of exercises once basic movement patterns have been established.
Level: Strength
Phase 2: Strength Endurance Training
Primary Adaptations:
-Core strength and joint stabilization
-Muscular endurance and prime mover strength
Primary Methods of Progression:
-Decrease rest periods.
-Increase the volume of exercises (reps + sets).
-Increase the load (weight) of resistance training exercises.
-Increase the complexity of resistance training exercises.
Level 2: Strength
Phase 3: Muscular Development Training
Primary Adaptations:
-Core strength
-Muscular strength and hypertrophy
Primary Methods of Progression:
-Increase the volume of exercises.
-Increase the load of resistance training exercises.
-Increase the complexity of resistance training exercises.
Level 2: Strength
Phase 4: Maximal Strength Training
Primary Adaptations:
-Core strength
-Maximal muscular strength
Primary Methods of Progression:
-Increase the load of resistance training exercises.
-Increase the sets of resistance training exercises.
Level 3: Power
Phase 5: Power Training
Primary Adaptations:
-Core strength
-Maximal muscular strength
-Rate of force production
Primary Methods of Progression:
-Increase the load of resistance training exercises.
-Increase the speed (repetition tempo) of exercises.
-Increase the sets of exercises.
Warm-Up, Activation (core & balance(, Skill Development (plyometric & SAQ), Resistance Training, Client’s Choice, and Cool-Down.
6 parts of the Workout Template
SAQ
Speed, Agility, & Quickness training
Plyometric training
also known as jump or reactive training, is a form of exercise that uses explosive movements, such as bounding, jumping, or powerful upper body movements to develop muscular power
WarmUp
-consists of flexibility training and optional cardiorespiratory exercise.
-Flexibility techniques are used to increase joint range of motion and tissue extensibility and assist in correcting muscle imbalances.
-addresses overactive muscles by performing a variety of flexibility techniques
Activation
-includes core and balance exercises
-continuation of the client’s overall warm-up.
-strengthens underactive muscles identified during the assessment process, which will help reestablish ideal joint alignment, stability, and control.
Activation
-includes core and balance exercises
-continuation of the client’s overall warm-up.
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critical for improving posture, enhancing performance, increasing resistance to injury, and accelerating injury rehabilitation
Core training
an important component of injury prevention programs and has been proven to help reduce the incidence of lower extremity injuries, such as ankle sprains and anterior cruciate ligament tears
Balance training
Skill Development
-optional portion of the workout
-plyometric and SAQ exercises
- could be used for new to exercise people to perfect basic movement patterns, such as pushing, pulling, pressing, squatting, hip hinging, and multiplanar movements.
-or intro to new drills for advanced
- it is to teach new, not high-intensity
Resistance Training
- develops joint and core stability, muscular endurance, hypertrophy, strength, power, and athleticism.
-effective mode for increasing lean muscle mass, reducing body fat, and improving numerous health markers
-follow specific OPT guidelines
Acting in accordance with how one wants to behave.
Autonomy
One’s belief that he or she can complete a task, goal, or performance; also known as self-confidence
Self efficacy
Client’s Choice
to preserve adherence
Cool Down
-Light cardiorespiratory exercise is an optional component
-the client should perform self-myofascial techniques and static stretching to reset muscles back to their normal length-tension relationships.
-flexibility techniques
Length-tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
Stabilization Level: Phase 1
two main adaptations:
(1) development of proper movement patterns
(2) mobility and stability of the entire kinetic chain.
-allows the body to actively rest and recover from more intense bouts of training.
Focus:
-Developing proper movement patterns: squat, push, pull, press, hip hinge, and multiplanar movement
-Acquiring basic exercise skills and proper use of exercise machines, free weights, and cardio equipment
-Correcting muscle imbalances
Improving activation of the core musculature and stabilization of the spine and pelvis
-Enhancing balance, coordination, and postural control during physical activity, exercise, and sport
-Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training
Improving cardiorespiratory and muscular endurance
-Promoting client confidence and adherence to exercise
Squat
a compound (multijoint) movement pattern due to the several joints involved (ankles, knees, and hips) and the large amount of musculature used.
-has many benefits, such as improving muscular endurance, hypertrophy, strength, and power of the quadriceps and gluteus maximus muscles
Squat Patterns
Musculature: Quadriceps, gluteal complex, hamstrings, and calves
Primary joint actions: Ankle, knee, and hip flexion and extension
Daily examples: Sit to stand, getting in and out of the car, and climbing stairs
Exercise examples: Back squat, front squat, overhead squat, leg press, and step-ups
Proper squatting techniques
-Keeping the feet straight ahead and avoiding overpronation of the foot and ankle complex
-Tracking the knees over the second and third toes; do not allow the knees to cave inward (known as knee valgus)
-Ensuring a neutral pelvis and spine
-Equally flexing at the ankles and hips; keep the torso and shin angles parallel, which provides equal weight distribution between the ankles, knees, and hips
-Maintaining head and shoulders in a neutral position
Hip Hinge Patterns
Musculature: Hamstrings, gluteal complex, low-back, and abdominals
Primary joint actions: Hip flexion and extension
Daily examples: Bending over to put on pants, reaching down and grabbing a box off the floor, cleaning, and gardening
Exercise examples: Romanian deadlifts, back extensions, good mornings, kettlebell swings, and Olympic weightlifting
Hip Hinge Technique
perform hip flexion and extension from a standing position with relatively little motion through the knees or ankles, like a kettlebell swing or stiff-legged deadlift
-motion comes from hip
-useful to strengthen both the anterior (rectus abdominis) and posterior core (erector spinae and gluteal complex) musculature in addition to the posterior chain leg musculature (hamstrings).
spinal flexion
different than hip hinge; involves rounding the spine into kyphosis, also known as a hunchback posture.
Kyphosis: The normal curvature of the thoracic spine region, creating a convex portion of the spine.
squat vs hip hinge
squat pattern requires more ankle dorsiflexion and plantarflexion and knee flexion and extension, whereas the hip hinge requires increased hip flexion and extension with relatively motionless knees (the knees will have a soft bend).
Pulling Motion benefits
-promotes balance between anterior and posterior musculature.
-pulling exercises for the upper body can help correct faulty postures, such as rounded shoulders and a forward head
Pulling Movement Patterns
Musculature: Upper body: latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, and posterior deltoids
Concentric joint actions: Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion
Daily examples: Opening doors, climbing objects, and raking leaves
Exercise examples: Pull-ups, chin-ups, lat pulldowns, rows, and cobras
Pushing Movement Patterns
Musculature: Upper body: pectoralis major, (synergists) anterior deltoid, and triceps brachii
Concentric joint actions: Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction
Arms: elbow extension
Daily examples: Pushing a grocery cart and pushing a door open
Exercise examples: Push-ups, bench press, dumbbell chest press, close-grip bench press, and close-grip push-ups
Muscles that assist agonists to produce a movement.
Synergists
Pressing Movement Patterns
Musculature: Deltoids, trapezius, triceps brachii, and rotator cuff
Concentric joint actions: Shoulders: shoulder flexion
Arms: elbow extension
Daily examples: Lifting objects overhead and reaching for objects in high areas
Exercise examples: Dumbbell shoulder press, barbell shoulder press, push press, and Arnold press
Pressing
the rotator cuff musculature must properly stabilize the glenohumeral (shoulder) joint during pressing movement patterns. Consequently, the rotator cuff, deltoids, and trapezius musculature must work together to ensure proper motion of the scapulae (shoulder blades;
Phase 1 Stabilization Endurance Training
teaches clients how to perform proper
movement patterns, including pushing, pulling, pressing, squatting, hip hinging, trunk rotation, and overall movement competency.
-Once accomplished, Phase 1 shifts to improving a client’s core and joint stability and posture. This is accomplished by increasing the proprioceptive demand of exercises.
Phase 2 Strength Endurance Training
a hybrid form of training that involves the use of superset training in which a strength-focused exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions.
Phase 2 Strength Endurance Training
a hybrid form of training that involves the use of superset training in which a strength-focused exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions.
Phase 1 Stabilization Endurance Training
after performing proper movement patterns, move to Proprioceptive (unstable, yet controllable) training
-progressing exercises from a stable seated position to a standing position or even a single-leg stance. This form of progression requires clients to stabilize their trunk and peripheral joints (ankles, knees, hips, and shoulders) while performing functional movement patterns. Consequently, this creates a greater demand on the core musculature and balance mechanisms during exercise
Proprioceptive training
(unstable, yet controllable)
Part of Phase 1 Stabilization
-increasing proprioceptive demand,
-also acute variables can be progressed by increasing the volume (sets or reps) and intensity (load, exercise selection, or planes of motion) and by decreasing rest periods based on client’s rating of perceived exertion.
Phase 1 Stabilization Endurance Training
-Teaches ideal movement patterns and exercise skills
-Increases flexibility and joint mobility
-Corrects identified muscle imbalances based on assessment results
-Increases joint and core stability
-Improves muscular endurance and aerobic capacity
-Enhances proprioception, balance, and overall coordination
-Promotes client confidence and adherence to exercise
STABILIZATION LEVEL WARM-UP
The flexibility techniques used within Phase 1 Stabilization Endurance Training include (1) self-myofascial techniques, such as foam rolling (choose one to three muscle groups to target and hold on each tender area for a minimum of 30 seconds to elicit an optimal relaxation response)
(2) one - three static stretching (best to stretch same muscles targeted during self-myofascial techniques because the combination of both techniques provokes a greater relaxation and range of motion response (hold min of 30 secs)
(3) optional dynamic stretching (optional) choose one set of 3 to 10 dynamic stretches using a repetition range of 10 to 15.
STABILIZATION LEVEL ACTIVATION
-techniques include core and balance exercises.
-important to choose exercises that emphasize core stabilization and intervertebral stability.
-primarily target the local core muscles, such as the rotatores, multifidus, transverse abdominis, and diaphragm
-should focus on isometric contractions or use slow repetition tempos that involve little motion of the spine
-The volume and intensity of core exercises in this phase of training should be relatively low
-Choose between one and four core exercises with a repetition range of 12 to 20 and one to three sets.
-balance exercises should initially involve little joint motion of the balance leg. These entry-level balance exercises are designed to improve reflexive (automatic) joint stabilization contractions to increase joint stability.
-choose between one and four balance exercises with a repetition range of 12 to 20 (6 to 10 repetitions on each leg) using a slow repetition tempo and one to three sets.
intervertebral stability
Stability and support of individual spine segments.
Core exercise tip
Core exercises that emphasize core stabilization and intervertebral stability typically involve little motion of the spine. Examples include (but are not limited to) marching, floor bridge, ball bridge, floor prone cobra, ball cobra, plank, side plank, bird dog, Pallof press, and dead bugs.
example of a slow repetition tempo
An example of a slow repetition tempo is 4-2-1-1 (4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold).
balance exercise training tip
Balance exercises that involve little joint motion of the balance leg and are ideal for a Phase 1 program include (but are not limited to) the following: tandem stance, single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, single-leg lift and chop, single-leg arm and leg motion, single-leg windmill, and single-leg throw and catch. Balance exercises do not require the use of a balance modality (i.e., balance disc, foam pad, or wobble board) to provide adequate stimulus. However, these modalities can be a viable option for more advanced clients.
STABILIZATION LEVEL SKILL DEVELOPMENT
-can either program plyometric and SAQ exercises or provide instruction for basic movement patterns and how to use exercise equipment.
-movements should initially involve small jumps (lower amplitude) and hold landing 3-5 secs (optional)
-Choose between one and three plyometric exercises with a repetition range of five to eight and perform for one to three sets.
STABILIZATION LEVEL RESISTANCE TRAINING
-should focus on improving movement patterns
-should aim to increase postural control, mobility and stability of the core and peripheral joints, and overall muscular endurance.
-requires the use of strength-training exercises performed in a controlled, yet progressively unstable, environment.
-Acute variables include performing one to three sets for 12 to 20 repetitions with a slow repetition tempo for each exercise.
-slow repetition tempo during resistance training is 4-2-1-1 (4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold).
-The aim of Phase 1 resistance training exercises is to adequately prepare muscles, tendons, ligaments, and joints for higher loads used later in the OPT model and to promote ideal joint stability, muscular endurance, and neuromuscular efficiency.
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
neuromuscular efficiency
Strength Level of OPT Model
The second level of training in the OPT model
-the OPT model emphasizes improvements in strength endurance, muscular development, and maximal strength. It is designed to maintain stability while increasing the amount of stress placed on the body for increased muscle size, strength, and work capacity.
-focuses on:
–Increasing the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through greater ranges of motion
–Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints
–Increasing the volume of training
–Increasing metabolic demand by taxing the phosphocreatine (ATP-PC) and glycolytic energy systems to induce cellular changes in muscle
–Increasing recruitment of more motor units to overcome an external load (maximal strength)
The strength level of training in the OPT model consists of three phases:
Phase 2 Strength Endurance Training,
Phase 3 Muscular Development Training, and
Phase 4 Maximal Strength Training.
Phase 2 Strength Endurance Training
-a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.
-the unique aspect of this phase of training is that it entails the use of superset techniques in which a more strength-focused exercise (such as a bench press) is immediately followed with a stabilization-focused exercise with similar biomechanical motions (such as a push-up).
Phase 2 acute variables
can be progressed by increasing proprioceptive demand (instability), volume (sets or reps), and intensity (load, exercise selection, or planes of motion) and by decreasing rest periods.
Phase 3 Muscular Development Training
specific for the adaptation of maximal muscle growth, focusing on high levels of volume to force cellular changes that result in an overall increase in muscle size.
–so you want to increase volume and intensity of the program.
–optional, but also ideal for weight loss and cardiorespiratory conditioning.
