NASM - Chapter 13 - Integrated Training and the OPT Model
Benefits of Cardiorespiratory training
- Decreased RHR and BP. - Increased SV and CO. - Improved gas exchange, decreased airway resistance, 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.
Integrated training combines (7 things)
- flexibility - cardio - core - balance - plyometric (reactive) - SAQ - resistance training
The focus of stabilization training includes the following goals:
- improve movement patterns and technique. - improve muscle imbalances. - improving ROM and flexibility. - improving stabilization of the core and peripheral joints. - preventing tissue overload. - improving overall cardiorespiratory conditioning.
OPT Model Phase 2 Example Supersets (strength endurance)
2 exercises: one for strength and one for stability
Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements?
A client who has been training for 1 month with adequate strength
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, and can be regressed or progressed to all fitness levels.
Integrated 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.
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
____ are the most fundamental components of an integrated training program because they determine the amount of stress placed on the body during an exercise session.
Acute variables
OPT Model phase 2 supersets - Legs
Barbell squat x single leg squat
OPT Model phase 5 supersets - Legs
Barbell squat x squat jump
OPT Model phase 5 supersets - Chest
Bench press x med ball chest pass
OPT Model phase 2 supersets - Chest
Bench press x push up
For someone training in the Muscular Development phase, which of the following changes would be optimal?
Body fat loss
OPT Model phase 5 supersets - Shoulders
DB shoulder press x front med ball oblique throw
Which benefit listed is not correct regarding resistance training?
Decreased metabolic rate
Which of the following is a primary goal of the strength endurance phase of the OPT model?
Enhance stabilization endurance and prime mover strength
The goal of Phase 2 Strength Endurance Training is to
Enhance stabilization endurance while increasing prime mover strength
The advantage to the body working in all three planes of motion is ____ + example
Enhanced muscle recruitment. E.g. the posterior fibers of the gluteus medius concentrically perform hip abduction and hip external rotation. So to effectively target all muscle fibers of the gluteus medius, the client must perform a variety of movements at the hips (abduction, external rotation). Simply performing common hip extension exercises (e.g., squats, lunges) does not effectively target the gluteus medius.
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)
T/F: Plyometric exercises are only appropriate for athletes
False
T/F: Plyometric training is only for athletes.
False
Many injuries occur in the ____ planes of motion, which is why training in all 3 planes is important
Frontal and transverse
What is the number one cause of death around the world? (MCQ)
Heart disease
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Benefits of SAQ training (speed agility quickness)
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
The first level of training in the OPT model focuses on two main adaptations...
Improving movement patterns and enhancing stabilization.
Benefits of plyometric training
Increased bone mineral density. Improved soft tissue strength. Increased metabolic expenditure (weight loss). Increased strength and power for both athletes and gen pop. Improved muscle contractions and nervous system synchronization. Improved performance 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.
Phase 3 Muscular Development Training is designed for
Individuals with the goal of maximal hypertrophy or altered body composition i.e. fat loss
Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance? (MCQ)
Integrated training
Phase 1 Stabilization Endurance Training focuses on exercises and movements that enhance _____. It requires _____.
It focuses on exercises that enhance muscular endurance, joint ROM, joint and core stability, and coordination. It requires slow and controlled movement with light load and attention to posture and technique
The OPT model: levels and phases
LEVEL 1 - STABILIZATION: - phase 1: stabilization endurance. LEVEL 2 - STRENGTH: - phase 2: strength endurance - phase 3: muscular development - phase 4: maximal strength. LEVEL 3 - POWER - phase 5: power.
OPT Model phase 5 supersets - Back
Lat pulldown x med boll soccer throw
____ places the client's body in the most optimal state to perform movement patterns safely and effectively.
Maintaining proper posture
What is phase 4 of the OPT model?
Maximal Strength Training
Phase 3 Muscular Development Training is designed for individuals who have the goal of
Maximal muscle growth e.g. bodybuilders.
Phase 4 Maximal Strength Training works toward the goal of
Maximal prime mover strength by lifting heavy loads
The goal of Phase 5 (Power training) is to increase..
Maximal strength and rate of force production
For a fitness professional using the OPT model, the goal of the Stabilization Endurance phase is to focus on which of the following aspects?
Movement quality
What is phase 3 of the OPT model?
Muscular Development Training
Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder?
Muscular development training (phase 3)
Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise? (MCQ)
Phase 1
Optimum Performance Training (OPT) Model - Phases
Phase 1 - Stabilization Endurance. Phase 2 - Strength Endurance. Phase 3 - Muscular Development. Phase 4 - Maximal Strength. Phase 5 - Power.
This phase of the OPT model is crucial for all beginners
Phase 1: Stabilization endurance
Which phase of the OPT model is designed to teach the fundamental movement patterns (squatting, pressing, pulling, hinging)?
Phase 1: Stabilization endurance
This form of training can benefit those seeking to lose body fat while maintaining lean muscle mass.
Phase 3: muscular development
This phase is very popular among fitness enthusiasts seeking to reduce body fat and improve muscle tone.
Phase 3: muscular development
This phase of training can use a variety of resistance training exercises and methods to elicit a maximal response in muscle growth.
Phase 3: muscular development
Phase ____ of the OPT model works toward the goal of maximal prime mover strength by lifting heavy loads
Phase 4: Maximal strength training
This phase of training is important for improving velocity of movement and athleticism.
Phase 5: Power training
Fitness professionals should provide programming that requires movement in all..
Planes of motion: sagittal, frontal, transverse
___ training is also known as reactive or jump training.
Plyometric
____ training improves the stretch-shortening cycle.
Plyometric
Both of these training types have been misconstrued as fit for athletes only
Plyometric + SAQ (speed agility quickness)
What is phase 5 of the OPT model?
Power Training
The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach?
Progressive overload
What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?
Progressive overload
Which muscle group/complex is a prime mover for squatting motions?
Quadriceps
Benefits of balance training
Reduced risk of falls and ankle sprains. Improved landing mechanics = decreased risk of ACL injuries. Improved lower extremity muscular strength. Improved proprioception. Improved agility-based outcomes in athletes. Stronger hip musculature (gluteal complex)
OPT Model phase 2 supersets - Back
Seated cable row x standing cable row
Acute variables of training include
Sets, reps, intensity, tempo, rest, volume, frequency, duration, exercise selection, exercise order.
OPT Model phase 2 supersets - Shoulders
Shoulder press machine x single leg DB OHP
Which of the following exercises would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)?
Shoulder/military press
Fundamental movement patterns include
Squat, hip hinge, pulling, pushing, pressing
The OPT model is divided into three different levels of training...
Stabilization (stabilization endurance). Strength (strength endurance, muscle development, maximal strength). Power (phase 5 / power)
The OPT model is divided into three levels of training:
Stabilization, strength, and power, which are subdivided into 5 phases
What is phase 2 of the OPT model?
Strength Endurance Training
What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength?
Strength endurance
OPT Model Phase 5 Example Supersets (Power)
Strength focused exercise superset with a power focused exercise.
Phase 5 Example Supersets
Strength then power
Phase 2 Example Supersets
Strength then stabilization
_____ is the loading of a muscle eccentrically to prepare it for a rapid concentric contraction.
Stretch-shortening cycle
The best way to achieve consistent, superior results is to follow a ____, ____ training program.
Structured, periodized.
What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest?
Superset
Phase 1 Stabilization Endurance Training is designed to
Teach optimal movement patterns, core and joint stability, and increase familiarity with various modes of exercise.
Range of motion (ROM)
The degree to which specific joints or body segments can move; often measured in degrees.
Posture
The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.
The OPT model is based on
The scientific rationale of human movement science and uses the principles of integrated training
____ is the sum of the repetitions performed in a given set during each training session multiplied by the resistance used.
Training volume
T/F: Flexibility, core, balance, plyometric, and resistance training exercises are all useful forms of exercise to improve posture.
True
T/F: Integrated training programs incorporating different types of training in a multiplanar fashion are more optimal than isolated resistance training programs.
True
T/F: It is necessary to cycle back through this level after periods of strength and power training to maintain a high degree of core and joint stability.
True
T/F and justify: Phase 3 of the OPT model is optional.
True. Some athletes, such as endurance athletes or those competing in certain weight classes, do not wish to gain muscle.
Superset
Two exercises performed back to back in rapid succession with minimal to no rest.
Because the main goal of phase 3 (muscular development training) is hypertrophy, the fitness professional will want to increase ____ and ___.
Volume and intensity.
When fitness professionals take an integrated approach to exercise, their programs become..
Well balanced, reduce boredom, and maximize results.
Because the goal of phase 4 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 not only addresses the existing structural deficiencies, it may also provide a superior way to alter body composition (reduce body fat) 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
Benefits of cardiorespiratory training include
decreased heart rate and blood pressure while increasing stroke volume and cardiac output
In Phase 2 of the OPT Model (Strength Endurance Training), the goal is to ____. These 2 adaptations are accomplished by ____.
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. 1st exercise: traditional strength exercise done in a stable environment (e.g. bench press). 2nd exercise: stabilization focused exercise done in an unstable but controllable environment (e.g. stability ball push up).
Benefits of core training include
enhanced posture; better bodily function for daily living; increased balance, stabilization and coordination of the kinetic chain; minimized low-back pain; and improved skill-related movements
Progressing exercises in phase 1 of the OPT model (stabilization endurance)
exercises can be progressed by introducing a greater challenge to the balance and stabilization systems of the body versus simply increasing the load. E.g. push up progressed to bosu ball push up increases stability demands and requires additional activation from the nervous system.
In the early implementation of the stabilization endurance phase, fitness professionals should focus a great deal of energy on
honing and perfecting proper movement patterns and introducing clients to a variety of exercise modalities.
Benefits of plyometric (reactive) training include
improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight management
Benefits of SAQ training include
improved top speed, change in direction, and rate of acceleration and deceleration
The goal of phase 5 Power Training is to
increase maximal strength and rate of force production
Benefits of resistance training include
increased endurance, strength, and power; muscular hypertrophy; and weight management
Benefits of flexibility training include
increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk.
Benefits of balance training include
reducing risk of falls and ankle sprains while improving proprioception and agility-based activities
The acute variables for training include
repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, and exercise order.
The power phase of training (phase 5) 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.
The premise of phase 5 of the OPT model is
the execution of a traditional strength exercise (with a heavy load) superset with a power-focused (high-velocity) exercise of similar joint dynamics. This form of training, also known as complex training, has been shown to improve sprint and vertical jump performance
