Scientific Rationale Flashcards
Obesity
BMI 30+
30+ pounds over recommended weight for their height
Overweight
BMI 25-29.9
25-30 pounds over recommended weight for their height
Muscle imbalance
Alteration of muscle length surrounding a joint
Blood lipids aka cholesterol and triglycerides
Carried in the blood stream by protein molecules known as HDL: high-density lipoproteins and LDL: low-density lipoproteins
Diabetes’s mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
How to calculate BMI
BMI = 703 × weight (lb)/ height in inches squared
Deconditioned
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Proprioceptively enriched environment
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Integrated Training
Integrated training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system.
What Is the OPT Model?
A process of programming that is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptations.
OPT Physiologic Benefits
- Improves cardiorespiratory efficiency
- Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- Increases metabolic efficiency (metabolism)
- Increases bone density
OPT Physical Benefits
- Decreases body fat
- Increases lean body mass (muscle)
- Increases tissue tensile strength (tendons, ligaments, muscles)
OPT Performance Benefits
Strength Power Endurance Flexibility Speed Agility Balance
Phases of training
Smaller divisions of training progressions that fall within the three building blocks of training.
(stabilization, strength, power)
OPT Level one: Stabilization
Phase 1: Stabilization Endurance Training.
ability to maintain postural equilibrium and support joints during movement
OPT Level two: Strength
–Phase 2- Strength Endurance
ability to repeatedly produce high levels of force for prolonged periods
–Phase 3- Hypertrophy
enlargement of skeletal muscle fibers from resistance training
–Phase 4- Maximal Strength
maximal force a muscle can produce in a single voluntary effort.
OPT Level three: Power
Phase 5- Power
ability to produce the greatest force in the shortest time
Muscular endurance
A muscle’s ability to contract for an extended period.
Neuromuscular efficiency
Ability to produce and reduce force, and stabilize the kinetic chain in all planes of motion
Goals and Strategies of Stabilization Level Training
PHASE 1: STABILIZATION ENDURANCE TRAINING
Goals » Improve muscular endurance » Enhance joint stability » Increase flexibility » Enhance control of posture » Improve neuromuscular efficiency (balance, stabilization, muscular coordination)
Training Strategies
» Training in unstable, yet controllable environments (proprioceptively enriched)
» Low loads, high repetitions
Prime mover
The muscle that acts as the initial and main source of motive power.
Superset
Set of two exercises that are performed back-to-back,
without any rest time between them.
Goals and Strategies of Strength Level Training
PHASE 2: STRENGTH ENDURANCE TRAINING
Goals » Improve stabilization endurance » Increase prime mover strength » Improve overall work capacity » Enhance joint stabilization » Increase lean body mass
Training Strategies
» Moderate loads and repetitions (8–12)
» Superset: one traditional strength exercise (such as a bench press) and one stabilization exercise (such as a stability ball push-up) per body part in the resistance training portion of the program
Goals and Strategies of Strength Level Training
PHASE 3: HYPERTROPHY TRAINING
(optional phase, depending on client’s goals)
Goal
» Achieve optimal levels of muscular hypertrophy (increase muscle size)
Training Strategies
» High volume, moderate to high loads, moderate or low repetitions (6–12)
Goals and Strategies of Strength Level Training
PHASE 4: MAXIMUM STRENGTH TRAINING
(optional phase, depending on client’s goals)
Goals
» Increase motor unit recruitment
» Increase frequency of motor unit recruitment
» Improve peak force
Training Strategies
» High loads, low repetitions (1–5), longer rest periods
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Goals and Strategies of Power Level Training
PHASE 5: POWER TRAINING
Goals
» Enhance neuromuscular efficiency
» Enhance prime mover strength
» Increase rate of force production
Training Strategies
» Superset: one strength (with a heavy load) and one power exercise (with a light load performed as fast as possible) per body part in the resistance training portion of the program –This is to enhance prime mover strength while also improving the rate of force production
Phase 2 Example Supersets
One strength exercise and one stabilization exercise per body part
Phase 5 Example Supersets
One strength exercise and one power exercise per body part
