Chapter 13 "Integrated Training and the OPT Model"

Rate of Force Production

*Ability of muscles to exert maximal force output in a minimal amount of time.

Flexibility Training

*Flexibility training increases joint ROM *Involves different types of stretching techniques to improve tissue extensibility, which allows the body to move freely without being hindered. *NASM recommends using a variety of stretching options in a systematic fashion to elicit optimal results. These stretching techniques include: -self-myofascial techniques, such as foam rolling -static stretching -active stretching -dynamic stretching.

Stretch-Shortening Cycle

*Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Repetition

*One complete movement of an exercise.

Movement Pattern Exercise Design

*A movement pattern exercise design can include many variations. For example, the individual may choose pushing patterns on Monday, pulling patterns on Tuesday, squatting and hip hinging on Wednesdays, and vertical pressing on Thursdays. There are almost limitless possibilities.

Speed, Agility, and Quickness (SAQ) Training

*A system of progressive exercises and instruction aimed at developing fundamental motor abilities to enhance the capability of individuals to be more skillful at faster speeds and with greater precision *The movement patterns used can also be of great assistance in preventing falls and increasing agility, reaction time, sprinting velocity, and lower-body power. *Similar to explosive jump, or plyometric training, but the idea is to propel the body as quickly as possible, to accelerate and decelerate as fast as possible, or to change directions with ease and speed changes. *Like plyometrics, SAQ exercises can be completed as their own workout or combined into an integrated training session. *SAQ can be misconstrued as something fit just for athletic purposes. Like plyometrics, these drills can all be modified to be beneficial for most types of clients.

Integrative Training

*A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system. *It is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance. *When fitness professionals take an integrated approach to exercise, their programs become well balanced while reducing boredom and can maximize results. *For instance, just like removing cheese from the chef salad, fitness professionals can opt out of heavy squatting to accommodate a client who was recently released from physical therapy due to a knee injury. Instead, the fitness professional can substitute core and balance drills to make that training session more tailored to their client's needs and abilities.

Plyometric (Reactive) Training

*AKA reactive or jump training. *A fallacy exists that plyometric exercises are only appropriate for athletes. However, plyometric training can be a safe and effective mode of exercise for many populations, since it is a form of exercise characterized by the expression of muscular power. *Variations of plyometric training exist to accommodate clients of differing skill and fitness levels. *Plyometric training does not require many exercises or a high amount of volume, especially if it is completed prior to a resistance training session. *A plyometric training session may be completed on different days in which the volume and amount of exercises can be increased for a greater stimulus. *Improves the stretch-shortening cycle, which enhances a client's ability to move explosively

It is important to note that integrated training principles involve more than a variety of exercises.

*Additional principles that must be observed include training in a systematic and progressive fashion, training fundamental movement patterns, training with optimal posture, training for optimal range of motion, training in all planes and motion, manipulating acute variables (e.g., sets, reps, and rest periods), and designing exercise programs based on assessment results.

Training Intensity

*An individual's level of effort compared with his or her maximal effort, which is usually expressed as a percentage.

Balance Training

*Balance is the ability of a person to maintain, achieve, or restore a specific state of balance without falling *A method that can create better movement patterns for all clients and reduce the occurrence of falls in the elderly and ankle sprains for athletes *Balance training is used for improving postural control by challenging the alignment of the body's center of gravity with regard to the base of support. *The more control the body is able to maintain, the more opportunities abound to incorporate more challenging movements into most exercise sessions. This holds true for any age of a client, and while it does benefit the elderly immensely, it should not be diminished in those who are considered younger. *Balance training can be very beneficial for the general population, experienced exercisers, and even highly skilled athletes.

Training in All Planes of Motion

*CPTs should develop exercise programs to require movement in all three planes of motion: sagittal, frontal, and transverse. *A common mistake made in the fitness industry is to develop exercise programs that overly emphasize the sagittal plane of motion (front-to-back motions) and neglect exercises in the frontal (side-to-side motions) and transverse planes (rotational motions). *The advantage to the body working in all three planes of motion is the enhancement of muscle recruitment. *For example, the posterior fibers of the gluteus medius concentrically perform hip abduction and hip external rotation. As such, to effectively target all muscle fibers of the gluteus medius, the client must perform a variety of movements at the hips (abduction, external rotation). In other words, simply performing common hip extension exercises (e.g., squats, lunges) does not effectively target the gluteus medius muscles. *Unfortunately, when a client does not train in all three planes of motion, the fitness professional is limiting that client's body to move efficiently, thereby diminishing ideal movement and athleticism. *In addition, many injuries occur in the frontal and transverse planes of motion

Cardiorespiratory Training

*Cardiorespiratory training refers to the capacity of respiratory and cardiovascular systems to provide muscles with oxygen during sustained and/or intense exercise *Cardiorespiratory training is a cornerstone of improvement for heart and lung functionality *Typical forms of cardiorespiratory exercise include walking, jogging, running, cycling, biking, swimming, rowing, and sports competition. *The mode, duration, and intensity of cardiorespiratory exercise will be dependent on the client's health, wellness, and performance goals.

Fundamental Movement Patterns

*Common and essential movements performed in daily life and are involved in exercise motions within a training session. *Necessity for all CPTs to demonstrate and teach to their clients *CPTs must ensure their clients' mastery of these movement patterns to minimize injury risk and increase exercise effectiveness. *Categorizing exercises according to movement patterns is an effective method for assisting CPTs when designing exercise programs.

Benefits of Cardiorespiratory Training

*Decreased resting heart rate and blood pressure *Increased stroke volume and cardiac output *Improved gas exchange, decreased airway resistance, and improved oxygen uptake *Decreased blood flow resistance and increased blood volume *Improved blood lipid profile/chemistry *Improved blood flow back to the heart via veins

Phase 3 Muscular Development Training

*Designed for individuals who have the goal of maximal muscle growth (such as bodybuilders). *Can use a variety of resistance training exercises and methods to elicit a maximal response in muscle growth. *This form of training can also benefit those seeking to lose body fat while maintaining lean muscle mass *Because the goal of this phase of training is primarily muscular hypertrophy, the fitness professional will want to increase the volume (lots of sets) and intensity (using moderate to heavy weight) of the program. *This phase is optional depending on the goals of the client, because some clients do not wish to achieve high levels of muscular growth, such as endurance athletes. However, this phase is very popular among fitness enthusiasts seeking to reduce body fat and improve muscle tone.

Strength OPT Model

*Emphasis is to maintain stabilization endurance while increasing overall muscular strength. *This is also the level of training to which an individual will progress if their goals are hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads). *The strength level in the OPT model consists of three phases: -Phase 2 Strength Endurance Training -Phase 3 Muscular Development Training -Phase 4 Maximal Strength Training

Benefits of Core Training

*Enhanced posture and spinal health *Better bodily function for activities of daily living and on-the-job movements *Increased balance, stabilization, and coordination of the kinetic chain *Minimized or resolved low-back pain conditions or symptoms *Improved skill-related movements and power (i.e., swinging a racket or golf club)

Hypertrophy

*Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle. *While isolated body-part training is still an effective method for increasing muscular hypertrophy, designing exercise programs based on movement patterns may provide enhanced adaptations when compared to isolated resistance training, such as enhancing neuromuscular coordination and athleticism.

Core Training

*Exercises aimed at enhancing functionality of the core musculature and core stability are considered part of core training. *Core training is sometimes misconstrued and only associated with the anterior abdominal region of the body, such as the rectus abdominis. *Fortunately, many movements can be completed using a variety of exercises that work all three different planes of motion as well as many muscle groups, including the obliques, low-back, and gluteal complex. *The core musculature includes those of the trunk and pelvis that are responsible for spinal and pelvic stability. These muscles also generate or transfer energy from the core to the extremities. *Core stability is the ability to control the position and motion of the trunk over the pelvis and legs for optimal production, transfer, and control of force and motion

Stabilization OPT Model

*First Level of OPT Model *The stabilization level of training in the OPT model consists of one phase of training: Phase 1 Stabilization Endurance Training. *Focuses on improving movement patterns and enhancing stabilization. *By focusing on these two main adaptations, it prepares the body for the demands of higher levels of training that may follow. *This period is crucial for all beginners. It is also necessary to cycle back through this level after periods of strength and power training to maintain a high degree of core and joint stability. *In addition, it allows the body to actively rest from more intense bouts of training. *The focus of stabilization training includes the following goals: -Improving movement patterns and exercise technique -Improving muscle imbalances -Improving joint ROM and flexibility -Improving stabilization of the core musculature and peripheral joints -Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training -Improving overall cardiorespiratory conditioning

Phase 2 Strength Endurance Training

*Goal is to enhance stabilization endurance while increasing prime mover strength. *These two adaptations are accomplished by performing two exercises in a superset sequence, back-to-back without rest, with similar joint dynamics Table 13-9 *The first exercise is a traditional strength exercise performed in a stable environment (such as a bench press) *The second exercise is a stabilization-focused exercise performed in a less stable (yet controllable) environment (such as a stability ball push-up). *The principle behind this method is to predominantly work the prime movers in the first exercise to elicit prime mover strength. This is immediately followed with an exercise that challenges stability and postural control. This produces an increase in muscular endurance, joint stability, and ideal posture.

Acute Variables

*Important components that specify how each exercise is to be performed; also known as exercise training variables *Determine the amount of stress placed on the body and ultimately the physical adaptations that occur, such as increased strength, endurance, weight loss, or muscle gain. *Can be viewed as all the building blocks that are used to design an exercise program, which include repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, and exercise order. *the most fundamental components of an integrated training program because they determine the amount of stress placed on the body during an exercise session. Properly manipulating acute variables will help the fitness professional elicit optimal performance from their clients while reducing the risk of injury

Benefits of Speed, Agility, and Quickness Training

*Improved performance for top speed, change of direction, and rate of acceleration/deceleration *Improved health-related physical fitness *Enhanced response time to a stimulus or better reaction time *Improved technical skills in sprinting and change of direction mechanics

Benefits of Plyometric (Reactive) Training

*Increased bone mineral density and decreased risk of bone/joint injuries *Improved soft tissue (ligaments, tendons, cartilage) strength and decreased risk of injury *Increased metabolic expenditure for improved weight management and/or weight loss *Increased strength and power for athletes and general population *Improved muscle contractions and nervous system synchronization Improved performance or game play for athletes of all levels

Benefits of Resistance Training

*Increased endurance, strength, and power *Increased muscular hypertrophy *Improved weight management and enhanced weight-loss efforts *Improved resting metabolic rate, resting heart rate, and blood pressure *Improved coordination and athleticism *Decreased risk of injury due to strength of all soft tissues (ligaments, tendons, cartilage, and muscle fibers)

Benefits of Flexibility Training

*Increased joint ROM *Possible decrease in muscle soreness *Potential for a reduction in injury risk

Progressive Overload

*Increasing the intensity or volume of exercise programs using a systematic and gradual approach. *Using a progressive overload approach, the body sufficiently adapts to the new demands placed on it and consequently becomes stronger and more resilient.

Research has indicated that a multidimensional, or integrated, training approach can provide a greater effectiveness to an exercise program than an isolated resistance program

*Integrated training programs incorporating different types of training in a multiplanar fashion are more optimal than isolated resistance training programs. *Areas of improvement were found in movement quality, speed and agility, strength, endurance, flexibility, and power. *This does not mean that isolated training is ineffective, but when the fitness professional intends to provide the greatest changes to their clients, integrated training improves more variables than isolated training. *This indicates that if the fitness professional implements an integrated approach, the client can benefit to a higher extent by incorporating more variables aimed at creating specific results based on client goals, needs, and abilities.

CPTs should be able to...

*Not only should a CPT incorporate diverse movement patterns into their client's training program, they should also master these movements for their own benefit. *When instructing a client, CPTs must be able to explain, demonstrate, correct, and cue the individual. *This will reduce worry and confusion for the client and subsequently elevate the CPTs status as a true expert in the field of personal training.

Self-Efficacy

*One's belief that they can complete a task, goal, or performance; also known as self-confidence.

Training Based on Assessment Results

*Programming efforts should focus on the assessments conducted by the fitness professional prior to their client's initial workout. *Appropriately conducted assessments are needed to develop a baseline value for different exercises that will be completed in the exercise program. Also, the detection of muscle imbalances, postural abnormalities, and other health concerns can reveal necessary information about a potential client. The fitness professional can then gain an accurate portrayal of the client to develop the proper movement patterns for the new exercise program. *Although this seems easy, gathering data from a fitness assessment and then accurately using that data to design exercise programs can be a difficult task. *This process separates generic physical activity from systematic and progressive exercise programs, which is important because a lack of assessment can lead to ineffective exercise selection and programming strategies by the CPT. From this baseline starting point and constant improvement from a progressive and systematic program, fitness professionals can schedule reassessments and further their understanding of the direction in which the clients are heading.

Benefits of Balance Training

*Reduced risk of falls *Reduced risk of ankle sprains *Improvements in landing mechanics (which may reduce risk of anterior cruciate ligament injury) *Improvements in lower-extremity muscular strength *Improvements in proprioception and body awareness *Improvements in agility-based outcomes in athletes *Stronger hip musculature (e.g., gluteal complex) and lower extremities

Resistance Training

*Resistance training can promote marked increases in muscle strength and hypertrophy, with improvements in these outcome measures seen irrespective of age and gender *Shown to be an effective mode of exercise to improve bone density and muscular strength and enhance cardiovascular health *Plays a fundamental role in improving athletic performance and rehabilitation from musculoskeletal injury *Effective method for increasing lean body mass and reducing body fat, especially when it is combined with proper dietary measures *The role of resistance training in an integrated training program cannot be overemphasized, and fitness professionals must be well-versed in its benefits. In addition, fitness professionals must be skilled at designing and implementing resistance training protocols for a variety of clients, including youths, athletes, elderly, pre- and postnatal parents, and weight-loss clients.

The Optimum Performance Training® (OPT) Model FIGURE 13-3

*The OPT model is divided into three different levels of training—stabilization, strength, and power, which are subdivided into five phases. *It is imperative that fitness professionals understand the scientific rationale behind each level and each individual phase of training so they can properly use the OPT model. *NASM created an evidenced-based training system known as the Optimum Performance Training (OPT) model. *The OPT model was conceptualized as a training program for a society that has more structural imbalances and susceptibility to injury than ever before. *It is a process of programming that systematically progresses any client to any fitness or sport-performance goal. *The OPT model is based on the scientific rationale of human movement science and uses the principles of integrated training discussed throughout this chapter. *The best way to achieve consistent, superior results is to follow a structured, periodized training program. *Evidence also exists that an integrated program that includes flexibility; core; balance; plyometric; speed, agility, and quickness; resistance; and cardiorespiratory training can decrease injury and improve performance

Training in a Systematic and Progressive Fashion

*The body must have a solid foundation of fitness before embarking on an intense training regimen. *It is illogical and potentially dangerous for a fitness professional to recommend exercises that are too advanced or physically demanding for their clients. *It may also cause frustration and reduce a client's own self-efficacy. *CPTs should guide their clients to first build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength. This is best accomplished by using a systematic and progressive approach to program design. *If an exercise program is progressive and systematic, using a progressive overload approach, the body sufficiently adapts to the new demands placed on it and consequently becomes stronger and more resilient. Conversely, skipping steps may do more HARM than good

Proprioception

*The body's ability to naturally sense its general orientation and relative position of its parts.

Range of Motion (ROM)

*The degree to which specific joints or body segments can move; often measured in degrees. *Clients are often plagued by muscle imbalance, poor posture, or joint restrictions. As a consequence, ROM at certain joints can become restricted, which limits movement and may lead to injury. *For example, limitations in hip mobility have been implicated in hip, spine, and lower extremity dysfunction *Conversely, complete ROM means the body is not limited or restricted. In other words, complete ROM is the ability of a joint to move freely between the open and closed portion of the joint movement. This also relates to the concentric and eccentric actions of the muscles that allow the joint to open and close.

Phase 5 Power Training

*The goal is to increase maximal strength and rate of force production. *This phase of training is important for improving velocity of movement and athleticism. *The premise behind this phase of training is the execution of a traditional strength exercise (with a heavy load) superset with a power-focused (high-velocity) exercise of similar joint dynamics (Table 13-10). *This form of training, also known as complex training, has been shown to improve sprint and vertical jump performance *Strength-Focused followed by Power-Focused

Posture

*The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting. *Generally speaking, posture is the way the body maintains spinal position in relationship to other body segments. *Maintaining ideal posture places the client's body in the most optimal state to perform movement patterns safely and effectively. *However, maintaining ideal posture is a difficult challenge, especially as people age and have developed compensatory movement patterns and faulty static postures

Training Volume

*The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.

Rest Interval

*The time taken to recuperate between sets.

Superset

*Two exercises performed back to back in rapid succession with minimal to no rest.

Phase 4 Maximal Strength Training

*Works toward the goal of maximal prime mover strength by lifting heavy loads. *In this phase of training the client will opt for exclusively heavy weights when performing resistance training exercises. *This phase of training is common for strength athletes, such as those who compete in powerlifting or strongman competitions and others who require maximal strength (i.e., shot-putters, rugby athletes, American football linemen). *Because the goal is to increase maximal strength capabilities, individuals must be accustomed to resistance training. This is an advanced form of exercise that is optional, depending on the goals of the client.

Phase 1 Stabilization Endurance Training

*designed to teach optimal movement patterns (e.g., pushing, pulling, pressing, squatting, hip hinging) and to help clients become familiar with various modes of exercise. *Creates optimal levels of joint and core stabilization and postural control. *Important to cycle back through this phase of training between periods of higher-intensity training seen in Phases 2 through 5. This will ensure proper recovery while maintaining high levels of stability. *Focuses on exercises and movements that enhance muscular endurance, joint ROM, joint and core stability, and muscular coordination. It requires slow and controlled movements, relatively light loads, and meticulous attention to proper posture and exercise technique. *In the early implementation of this phase, CPTs should focus a great deal of energy on honing and perfecting proper movement patterns and introducing clients to a variety of exercise modalities. The goal is to improve the client's ability to move in a biomechanically correct manner to reduce the risk of injury, which may have the added benefit of increasing client adherence to the exercise program. Clients are more likely to stick with an exercise program if they feel confident in their abilities. *Once movement patterns have been addressed, exercises can be progressed by introducing a greater challenge to the balance and stabilization systems of the body versus simply increasing the load. For example, a client may begin by performing a push-up and then progress by performing the same exercise using a stability ball. *Not only addresses the existing structural deficiencies, it may also provide a superior way to alter body composition because all the exercises can be performed in a circuit fashion, using short rest periods along with a high number of repetitions. By performing exercises in a controlled yet unstable environment, the body is forced to recruit more muscles to stabilize itself. In doing so, more calories are potentially expended, especially when performed in succession with minimal rest

Integrated Training Concepts

-Flexibility Training -Cardiorespiratory Training -Core Training -Balance Training -Plyometric (Reactive) Training -Speed, Agility, and Quickness Training -Resistance Training *Clients may be familiar with these forms of exercise, but not necessarily when used in a systematic fashion.

Using integrated training principles, a Certified Personal Trainer will discover many new and exciting exercises, movements, and other variables to add to their professional toolbox. As a result, fitness professionals will be able to create customized exercise programs for their clients that provide several benefits:

-Psychological benefits, such as stress relief, improved mood, and improved sleep -Physiological benefits, such as improved cardiovascular, respiratory, and endocrine (hormone) functionality -Body composition benefits, such as fat loss and increased lean muscle mass -Performance benefits, such as increased flexibility, endurance, strength, and power

The aim of the fitness professional is to create...

...Progressive and systematic exercise programs that inherently maintain or correct posture to reduce injury risk, enhance the client's physical health, and allow for a more enjoyable exercise experience. If a systematic and progressive approach is applied, many physical enhancements will occur, such as increased flexibility, endurance, strength, and power. Improving posture is another physical enhancement that occurs when using a systematic approach to program design.

When programming for optimal posture...

...the CPT will use appropriate flexibility and strengthening techniques to help correct muscle imbalances and include unilateral/bilateral and anterior/posterior exercises to create symmetry between right/left and front/back sides of the body *The recipe for success is an integrated approach to program design. Flexibility, core, balance, plyometric, and resistance training exercises are all useful forms of exercise to improve posture.

Outcomes of a Progressive and Systematic Approach

1. Decreased risk of injury or overtraining 2. Increased client adherence to the exercise program 3. Clients more likely to achieve goals 4. Ability to track client successes and setbacks 5. Consistent exercise programming with progressive overload

Outcomes of Skipping Steps

1. Possible increased risk of injury 2. Potential client frustration because of inability to correctly perform exercises 3. Client's goals may be delayed more than expected or may not be achieved 4. Lack of measurement and tracking; unable to track client success 5. Inconsistent exercise programming

Most exercises involve at least one of these movement patterns;

1. Squatting 2 Hip hinge 3. Pulling motions 4. Pushing motions 5. Vertical pressing *More movement patterns exist, and many of these patterns can be combined into a single exercise:

Set

A group of consecutive repetitions.

How to Use the OPT Model

Chapters later in this text will be specifically dedicated to explaining the components of an integrated training program, which include the following: -Flexibility training -Cardiorespiratory training -Core training -Balance training -Plyometric (reactive) training -Speed, agility, and quickness training -Resistance training *Because the OPT model is based on the science of integrated training, all five phases within the OPT model often use all forms of exercise previously listed. This is a far cry from traditional workouts that only incorporate generalized stretching, cardiovascular, and resistance exercise. *Chapters 21 through 23 are dedicated to program design strategies. Within these chapters, the fitness professional will learn the subtle details of the OPT model, ways to incorporate various types of exercise equipment, and how to design exercise programs for special populations (i.e., youth, seniors, pre- and postnatal parents) or clients with chronic conditions (e.g., diabetes, osteoporosis, heart disease).

Although experience is always an important quality to have in any field, including personal training, it is not the only qualification; in some cases, it is not even the most important qualification held by a CPT. (So what is more important?)

Designing safe and effective exercise training programs requires a variety of skills, including knowledge of anatomy, physiology, and human movement; the ability to communicate effectively with clients; and experience in working with diverse populations.

Example of Isolated Body-Part Training

For example, the individual may choose to train their chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, and shoulders and arms on Thursday.

Feed Back Training Tip

Goal setting, constant monitoring, and assessing clients at the appropriate times provide feedback to the CPTs, so that they can adjust and deliver a systematic approach to all exercise sessions. Without completing these tasks, the CPT takes the chance of not getting the appropriate feedback, which is critically important for making the necessary changes for the client to experience continuous improvement.

OPT Model Phases

Phase 1: Stabilization Endurance (L1) Phase 2: Strength Endurance (L2) Phase 3: Muscular Development (L2) Phase 4: Maximal Strength (L2) Phase 5: Power (L3)

Unilateral

Relating to one side of the body.

Bilateral

Relating to two sides of the body.

Leg - Phase 5 Example Supersets

Strength: Barbell squat Power: Squat jump

Legs - Phase 2 Example Supersets

Strength: Barbell squat Stabilization: Single-leg squat

Chest - Phase 5 Example Supersets

Strength: Bench press Power: Medicine ball chest pass

Chest - Phase 2 Example Supersets

Strength: Bench press Stabilization: Push-up

Shoulders - Phase 5 Example Supersets

Strength: Dumbbell shoulder press Power: Front medicine ball oblique throw

Back - Phase 5 Example Supersets

Strength: Lat pulldown Power:Medicine ball soccer throw

Back - Phase 2 Example Supersets

Strength: Seated cable row Stabilization: Standing cable row

Shoulders - Phase 2 Example Supersets

Strength: Shoulder press machine Stabilization: Single-leg dumbbell overhead press

What CPTs need to know for training with restricted ROM and complete ROM:

The CPT must understand that restrictions of a particular ROM may occur because a prior injury may have caused scar tissue to form, which changes the mechanics of the joint. Ultimately, clients may have to work within specific constraints and use caution to avoid causing further injury to that area. *Training for optimal ROM requires patience by both the client and the CPT because many factors come into play when dealing with the appropriate range for every person. *On the other hand, an individual who does not have a limited ROM should work through all ROMs to maximize exercise adaptations.

Power OPT Model

The power level of training should only be entered after successful completion of the stabilization and strength levels—unless the client is well-conditioned, exhibits adequate joint and core stability, and is familiar with power forms of exercise. *This level of training emphasizes the development of speed and power. *This is achieved through one phase of training simply named Phase 5 Power Training.

Muscle Imbalance

When muscles on each side of a joint have altered length-tension relationships.