Ch. 12 - OPT: Applying Strength, Chapter 11: OPT: Applying Stabilization, NASM CPT CH 11 I.A. - The OPT Model Stabilization

What are examples of Reactive Training?

- Box Jumps to squat - Box Jump downs to squat

MB hip-hip rotation Reverse crunches Cable Rotations

Core-Strength exercises:

Progression or Regression? Exercise 10: Single-leg dumbbell row

Progression

Standing DB hammer curl Front squat DB supported row

Resistance-Strength exercises:

(TERMS) An acute variable where the requirement is to hold a specific pose or posture for a specified period of time.

Timed Hold

true

Timed holds are highly indicated in this level of training, because they require the neuromuscular system to stabilize a particular postural position. true or false

E/I/C

eccentric/ isometric/ concentric

Davis's law

soft tissue will align along the lines of stress that are placed upon it.

muscular endurance

(1) a muscles ability to contract for an extended period. (2) the ability to produce and maintain force production over prolonged periods of time

training duration

(1) length of workout from beginning to end. (2) amount of time spent in a particular phase of training.

Clients within this level will work at intensities between 50-70% of the one-repetition maximum (1RM).

Correct

What is the Ball Combo 1 & 2 exercise?

- It is a stabilization exercise that targets the posterior chain, focuses mainly on the rotator cuffs and erector muscles of the spine. Also focuses solely on the movement of the scapula. - Primary Movers: Rotator Cuffs

What are some modifications of Ball Combo 1 (YTA)?

- The easier way is to slide between each movement instead of starting from the bottom position. Scooping underneath from the A position to the Y makes it easier. You can make this exercise more difficult by adjusting the ball position (more abdomen the easier) and having them drop their arms before going to each movement.

it is recommended that a client remain in phase 1 for how long?

4-6 weeks

(TERMS) The accumulation of excessive hydrogen ions in the body, causing increased acidity of the blood and muscle.

Acidosis

6-12 reps & 75%-85%

Appropriate rep range & intensity for resistance training in the HYPERTROPHY phase of training?

1-5 reps

Appropriate rep range for resistance training in the MAX STRENGTH phase of training?

(KC) Movement Preparation in the Stabilization Level 3/5

Balance Protocols: Balance is a person's ability of keep his or her center of gravity over the base of support, with center of gravity being the area of the body where weight is equally balanced in all directions (typically near the navel). Whereas core training improves stabilization of the LPHC, balance training focuses to increase proprioception throughout the body and increase stabilization of the joints from the feet up through the trunk, via increased intra- and inter-muscular coordination of the global musculature systems.

Balance Protocols

Balance is a person's ability of keep his or her center of gravity over the base of support, with center of gravity being the area of the body where weight is equally balanced in all directions (typically near the navel). Whereas core training improves stabilization of the LPHC, balance training focuses to increase proprioception throughout the body and increase stabilization of the joints from the feet up through the trunk, via increased intra- and inter-muscular coordination of the global musculature systems.

SL squat SL squat touchdown SL RDL Mulitplanar lunge-to-balance

Balance-Strength exercises:

(KC) Cardiorespiratory Training Protocols in the Stabilization Level

Cardio Programming: The beginning cardiorespiratory goal of the Stabilization Level is to keep clients within heart rate Zone 1. This is knows as Stage I training, working toward the goal of clients completing 30 minutes of cardio without stopping while keeping their heart rate between 65% and 75% of maximum heart rate. This may be accomplished by some clients easier than others.

(TERMS) The area within an object at which the weight is equally balanced in all directions. In a person, this is generally around the umbilicus, but can change depending on the posture/movement of the body.

Center of Gravity (CoG)

(KC) Movement Preparation in the Stabilization Level 2/5

Core Protocols: Core training in the Stabilization Level is focused on developing little to no movement of the LPHC during functional movements. For the inexperienced client an example progressions can begin with simple core activation techniques such as quadruped drawing in, progress to timed-hold exercises such as the prone iso-abs (i.e., plank), and then on to slow repetitions of pushups while focusing on zero movement of the LPHC while maintaining neutral pelvic tilt and correct spinal alignment.

Designed to enhance coordination along with endurance to maintain outcomes for a prolonged period of time.

Correct

High repetitions and low rest time make this level ideal for clients trying to lose weight.

Correct

In order to achieve the goal to increase the overall rate of force production, the fitness professional should strive to enhance the client's neuromuscular efficiency and prime mover strength in this level.

Correct

The OPT Model: Stabilization (C/I) Clients within this level will work at intensities between 50-70% of the one-repetition maximum (1RM).

Correct

The OPT Model: Stabilization (C/I) Designed to enhance coordination along with endurance to maintain outcomes for a prolonged period of time.

Correct

The OPT Model: Stabilization (C/I) High repetitions and low rest time make this level ideal for clients trying to lose weight.

Correct

The OPT Model: Stabilization (C/I) The tempo of the repetitions performed is important, because muscular endurance is best developed with slow repetitions.

Correct

The OPT Model: Stabilization (C/I) This level will often apply a 4/2/1 tempo.

Correct

The OPT Model: Stabilization (C/I) Timed holds are highly indicated in this level of training, because they require the neuromuscular system to stabilize a particular postural position.

Correct

The tempo of the repetitions performed is important, because muscular endurance is best developed with slow repetitions.

Correct

This level will often apply a 4/2/1 tempo.

Correct

Timed holds are highly indicated in this level of training, because they require the neuromuscular system to stabilize a particular postural position.

Correct

true

Designed to enhance coordination along with endurance to maintain outcomes for a prolonged period of time. true or false

(TERMS) Soft tissue will align along the lines of stress that are placed upon it.

Devis' Law

What is Enjoyment?

Enjoyment for many is the most important and often the most overlooked. It is pivotal to our long-term success that we engage in activities that we enjoy and that coincide with our likes and dislikes. If I hate to ride the bike, why would I make myself do 60 minutes of torture when I could put in my time on the rowing machine or treadmill. Enjoyment is directly associated with retention and results.

What is EPOC in relation to metabolism?

Excess Postexercise Oxygen Consumption: State where the body's metabolism is elevated following exercise.

(TERMS) A web of connective tissue that wraps and surrounds muscle fibers, bones, nerves, and blood vessels. The myofascial system covers individual muscles as well as connecting groups of larger muscles together.

Fascia

(KC) Movement Preparation in the Stabilization Level 1/5

Flexibility Protocols: This level is where corrective flexibility protocols will be implemented to address any issues discovered during the postural assessments. This will include the combination of SMR to break up adhesions and release tension in the muscles, then static stretching to elongate muscles identified as short and decrease neural drive to those identified as overactive.

What is the SMR Piriformis?

Foam rolling of the piriformis muscle. This muscle originates on the sacrum, goes across the butt and attaches to the greater trochanter of the femur.

What is Frequency?

Frequency refers to the number of sessions you perform that activity. The timeframe of reference is typically a week, so how many times an activity such as weight training is performed in a week. For results, the recommended number is 3-5.

What is the FITTE Principal?

Frequency, Intensity, Time, Type, and Enjoyment.

Increase muscle mass Increase conn. tissue strength/mass Increase metabolism

Goals for Phase 3 (Hypertrophy):

Increase motor unit activation Increase motor unit synchronization Increase muscle coordination Enhance force production

Goals for Phase 4 (Maximal Strength):

Increase work capacity & exercise tolerance Increase core's ability to stabilize (LPHC/spine) Increase load-bearing capabilities

Goals of Phase 2 (Strength Endurance):

(TERMS) Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Horizontal Loading

longer rest periods

Identify a strategy used in Maximal Strength Training.

The OPT Model: Stabilization (C/I) In order to achieve the goal to increase the overall rate of force production, the fitness professional should strive to enhance the client's neuromuscular efficiency and prime mover strength in this level.

Incorrect

The OPT Model: Stabilization (C/I) A client who has been training consistently for many years will require a greater amount of stress to overload the muscles, due to the body's familiarity with training stress.

Incorrect

The OPT Model: Stabilization (C/I) The application of stress to promote improved function is guided by several key scientific principles within this level.

Incorrect

The OPT Model: Stabilization (C/I) The fitness professional should ensure that the client has adequate stability and core strength and minimal movement dysfunctions before progressing to this level.

Incorrect

The OPT Model: Stabilization (C/I) This level is the culmination of a systematic progression and development of adaptations.

Incorrect

The OPT Model: Stabilization (C/I) This level represents the ability to generate force.

Incorrect

The application of stress to promote improved function is guided by several key scientific principles within this level.

Incorrect

The fitness professional should ensure that the client has adequate stability and core strength and minimal movement dysfunctions before progressing to this level.

Incorrect

This level is the culmination of a systematic progression and development of adaptations.

Incorrect

This level represents the ability to generate force.

Incorrect

What is Corrective Flexibility?

Increase joint ROM, improve muscle imbalances, and correct altered joint motion. Corrective flexibility includes self-myofascial release (foam roll) techniques and static stretching.

What is Intensity?

Intensity is the level of stressed placed on the body by an activity. The most common measure of this is by heart rate. You are able to evaluate what range your heart rate is in and make adjustments from there. For general health, working in an upper/moderate range would be recommended. This allows for a longer duration of exercise, and should not cause quick exhaustion. This would be by performing at 60-90 percent of maximum heart rate.

What are Progression exercises?

Less parts of your body are in contact with the floor

What are Regression exercises?

More parts of your body are in contact with the floor.

(TERMS) The systematic implementation of flexibility, core, balance, reactive, and SAQ (as applicable) training principles prior to completing the remaining majority portion of the workout (e.g., resistance training).

Movement Preparation

(TERMS) (1) A muscle's ability to contract for an extended period. (2) The ability to produce and maintain force production over prolonged periods of time.

Muscular Endurance

(KC) Goals and Adaptations in the Stabilization Level 1/2

Primary Adaptations: The Stabilization Level is made up of only one phase: Stabilization Endurance. In this phase individuals will train for the necessary adaptations to stabilize their bodies for prolonged periods of time in all three planes of motion. The primary adaptations of this level are increased stability, muscular endurance, control in all planes of motion, and coordination of movement.

(KC) Common Mistakes Made in the Stabilization Level

Programming Mistakes—Common programming mistakes in the Stabilization Level, as long as assessments have been correctly used, typically focus on not manipulating the acute variables correctly. This includes not properly measuring progressions, and thus designing a program that does not move the client forward. Conversely, it is also easy to progress a client too soon before the desired adaptations have occurred. It is also important to note that Phase 1 is 'Stabilization Endurance', meaning the combination of the two adaptations. If one is focused on without the other, the client will not be prepared to progress to the Strength Level.

Progression or Regression? Exercise 1: Single-leg alternating-arm dumbbell biceps curl

Progression

Progression or Regression? Exercise 2: Suspension trainer row directly beneath the anchor point

Progression

Progression or Regression? Exercise 3: Single-leg balance with eyes closed

Progression

Progression or Regression? Exercise 6: Push-up with one hand on ball

Progression

Progression or Regression? Exercise 7: Single-leg balance on a foam pad

Progression

Progression or Regression? Exercise 8: Floor bridge with one leg extended

Progression

(TERMS) The ability to recognize bodily movement and position.

Proprioception

(KC) Movement Preparation in the Stabilization Level 4/5

Reactive Protocols: Reactive training in the Stabilization Level should not be confused with plyometric training. Rather, the intention is to develop good movement patterns and landing mechanics, so that more intense protocols can be implemented in later phases of training. Some exercises may also be used later in the Power Level; however, here they will be performed here with a slower tempo, and with 3-5 second holds between repetitions to stabilize the body.

Reactive Protocols

Reactive training in the Stabilization Level should not be confused with plyometric training. Rather, the intention is to develop good movement patterns and landing mechanics, so that more intense protocols can be implemented in later phases of training. Some exercises may also be used later in the Power Level; however, here they will be performed here with a slower tempo, and with 3-5 second holds between repetitions to stabilize the body.

What is a Reactive Training Program?

Reactive training is defined as quick, powerful movements involving an eccentric contraction (force reduction) followed immediately by an explosive concentric contraction (force production).

Tuck jump Butt kick Jumping lunges

Reactive-Strength exercises:

Progression or Regression? Exercise 4: Supine drawing in maneuver

Regression

Progression or Regression? Exercise 5: Modified push-up with knees on the ground

Regression

Progression or Regression? Exercise 9: Single-leg two arm dumbbell biceps curl

Regression

(KC) Resistance Training Protocols in the Stabilization Level

Resistance Protocols: Resistance training at the Stabilization Level will focus on exercises that are performed in an unstable, yet controllable, environment. An example of this would be a dumbbell curl performed while standing on a foam pad or a balance plate. Tempo will be 4/2/1. With repetitions kept between 12 and 20 per set. Beginner clients may not be able to perform exercises in unstable environments, so they may need to be regressed accordingly to the highest levels of instability they can control.

Resistance Protocols

Resistance training at the Stabilization Level will focus on exercises that are performed in an unstable, yet controllable, environment. An example of this would be a dumbbell curl performed while standing on a foam pad or a balance plate. Tempo will be 4/2/1. With repetitions kept between 12 and 20 per set. Beginner clients may not be able to perform exercises in unstable environments, so they may need to be regressed accordingly to the highest levels of instability they can control.

(KC) Movement Preparation in the Stabilization Level 5/5

SAQ Protocols: SAQ is optional at the Stabilization Level, but can be implemented depending on the goals of the client. When performing the performance drills at this level, it is important to focus on the slow and controlled pace required of Level 1, and always prioritize form over speed and volume.

SAQ Protocols

SAQ is optional at the Stabilization Level, but can be implemented depending on the goals of the client. When performing the performance drills at this level, it is important to focus on the slow and controlled pace required of Level 1, and always prioritize form over speed and volume.

Ladder drills Cone drills Hurdle drills Reaction drills

SAQ-Strength exercises:

(KC) Goals and Adaptations in the Stabilization Level 2/2

Scientific Principles: The correct use and application of acute variables, as governed by the SAID principle, serves as the supporting scientific basis in the Stabilization Level. Depending on the client's fitness level, horizontal loading can be used to train form and technique, and correct muscle imbalances; or vertical loading can be used to greatly increase metabolic demand.

Cueing 11.1: Ball Combo 2

Setting Up: This exercise requires no weights and just the use of a stability ball. Your client must have an anchor at their feet especially for beginners. Advanced individuals won't need an anchor. Use a bench, the wall, or yourself holding their feet down. Starting Position: With your client's feet anchored, have them start in a kneeling position. Have them roll the ball towards their thighs and place their pelvic region on to the ball. Make sure they straighten out their knees, squeeze their glutes, keep their spine neutral and their head facing down before starting the exercise. If their body weight is too much for them to handle and they keep moving forward during the exercise, it is okay to move the stability ball more up in the abdomen area. Top Position Row: First movement will be a row position with the scapula fully retracted back. Make sure their head does not jut forward during this movement. Arms is in full pronated position and not externally rotated. From the row, the following position you will have your client externally rotate their arms bringing their arms in a lat pull down position. Top Position Press: The second movement will begin from the lat pull down position where the arms and shoulders are externally rotated. Make sure their scapulas are retracted and depressed. Have them perform a press bring their hands and arms over the head. You do not drop the hands to begin a new rep, instead you have the client perform the exercise backwards to reset the exercise. Lat pull down, internally rotate the shoulders and arms back down to row position, and dive arms back down. Make sure their posterior chain is in check before performing another repetition. If their lower back begins to arch you must get rid of it. Knees straight, glutes squeezed, core tucked in, spine in neutral position, scapula activated, and head facing down.

Cueing 11.1: Ball Combo 1 (YTA)

Setting Up: This exercise requires no weights and just the use of a stability ball. Your client must have an anchor at their feet especially for beginners. Advanced individuals won't need an anchor. Use a bench, the wall, or yourself holding their feet down. Starting Position: With your client's feet anchored, have them start in a kneeling position. Have them roll the ball towards their thighs and place their pelvic region on to the ball. Make sure they straighten out their knees, squeeze their glutes, keep their spine neutral and their head facing down before starting the exercise. If their body weight is too much for them to handle and they keep moving forward during the exercise, it is okay to move the stability ball more up in the abdomen area. Top Position Y: For the first movement, have your client perform a Y and externally rotate their thumbs. The goal of this exercise is to focus on maximum retraction of the scapula. Top Position T: For the second movement have them bring the arms straight down from the Y and bring it their arms up laterally. This movement should be similar to a rear deltoid fly so focus on retraction. Make sure to have them externally rotate their thumbs again. Top Position A: For the third movement, have your client bring the arms out like a cobra or as if they were running like an anime character. Make sure they try to keep their arms close to their body during this movement and if done properly their arms won't go all the really far back. If your client's arms go to far back they are no longer retracting the scapula instead they are tilting it forward causing an over extension of the deltoids. Again make sure to have their thumbs externally out.

**CHAPTER 10 OVERVIEW**

Stabilization is the first of the three levels of the OPT Model, and contains only one phase: Phase 1: Stabilization Endurance. It has the goal of increasing and maintaining optimal levels of stabilization for prolonged periods of time, while concurrently developing the highest levels of coordinated movement, good form/technique, and structural integrity. This is achieved through the basic acute variable manipulation of high repetitions partnered with controlled repetition tempos. Stabilization training is not just core training, but the systematic development of the local and global musculature systems to better stabilize and coordinate the movements of all joints. Since this level of OPT requires the activation and recruitment of numerous muscles, through high-volume exercise with extended time under tension, it not only is of great value for beginning clients with limited postural control, but it creates a high metabolic demand and can be beneficially used to burn additional calories. This is also the phase of the OPT model where protocols for correcting muscle imbalances will be implemented.

Cueing 11.2: SMR Piriformis

Starting Position: Have your client sit on their foam roller while leaning back into their hands. Legs are fully extended out. Have them bring one leg in slightly flexed, then the other. Top Position #1: One way to roll out the piriformis from the starting position is to put both legs together and have them lean slightly to one side. Roll up and down until they feel a tender point. When they do, stay at that position. Top Position #2: This position I prefer more. From the starting position, have your client bring their legs out a little more and cross one leg over the other. Similar to a figure 4. Progressing this would be to use the opposite arm of the crossed leg and pull it over a bit. This causes the posterior capsule to open up even more. *Whichever one feels the most deepest is the one your client should stick with. Getting too progressed into this could cause the muscle to not want to go back into a relaxed state, so wherever you feel it most is what's recommended.

What is Passive Flexibility?

Stretching that involves only noncontractile elements, such as ligaments, fascia, bursae, dura mater, and nerve roots.

Primary Adaptations

The Stabilization Level is made up of only one phase: Stabilization Endurance. In this phase individuals will train for the necessary adaptations to stabilize their bodies for prolonged periods of time in all three planes of motion. The primary adaptations of this level are increased stability, muscular endurance, control in all planes of motion, and coordination of movement.

Cardio Programming

The beginning cardiorespiratory goal of the Stabilization Level is to keep clients within heart rate Zone 1. This is knows as Stage I training, working toward the goal of clients completing 30 minutes of cardio without stopping while keeping their heart rate between 65% and 75% of maximum heart rate. This may be accomplished by some clients easier than others.

Scientific Principles

The correct use and application of acute variables, as governed by the SAID principle, serves as the supporting scientific basis in the Stabilization Level. Depending on the client's fitness level, horizontal loading can be used to train form and technique, and correct muscle imbalances; or vertical loading can be used to greatly increase metabolic demand.

increasing the load placed on the tissues of the body

The maximal strength training phase focuses on __________.

**EXAM HIGHLIGHTS**

The specific areas of focus for the exam in this chapter revolve around the acute variables for the Stabilization Level and how to properly manipulate them to progress a client. Questions will incorporate many aspects of program design into critical thinking tasks that combine multiple components of the OPT model, fitness assessments, and exercise science. The information introduced regarding Stage I training should also be remembered, along with the underlying scientific principles that govern stabilization adaptations.

true

The tempo of the repetitions performed is important, because muscular endurance is best developed with slow repetitions. true or false

Flexibility Protocols

This level is where corrective flexibility protocols will be implemented to address any issues discovered during the postural assessments. This will include the combination of SMR to break up adhesions and release tension in the muscles, then static stretching to elongate muscles identified as short and decrease neural drive to those identified as overactive

**INTRODUCTION**

This module begins your deep exploration of each level of NASM's OPT model. Beginning with the Stabilization Level, you will discover the goals of stabilization training, the adaptations it produces in the body, and various protocols for movement in this level. You will also learn about common mistakes people make with stabilization training, as well as strategies for correcting muscle and postural imbalances, and restoring efficient movement patterns.

(TERMS) The amount of time from the beginning of one resistance training set to the end without breaking.

Time Under Tension (TUT)

What is Time?

Time refers the length of time engaged in an activity. This component is typically measured in minutes and is dependent on the activity. A person doing wind sprints may only perform 10 seconds of activity at a time, while another person may be training for a marathon so is running for over 3 hours at a time. For general health it is recommended to perform at least 30 minutes a day. This could be broken up into segments such as three 10 minute segments, or two 15 minute segments. For improved fitness level it is recommended to perform 30-60 minutes per day.

(TERMS) (1) Length of workout from beginning to end. (2) Amount of time spent in a particular phase of training.

Training Duration

(TERMS) The number of training sessions performed during a given period, usually 1 week.

Training Frequency

What is Type?

Type refers to the mode being used. It is an endless list of options. Here are a few. • Rowing Machine • Treadmill • Bike • Stair Climber • Elliptical • Trail Running • Walking • Mountain Biking • Dancing • Parking further in the parking lot • Weight Training • Sports Depending on each individual goal and where you are in your training program will determine which mode you will use.W

(KC) Common Mistakes Made in the Stabilization Level

Underutilized Assessments: Mistakes in this level begin with not using assessments correctly. The goal of this level is to increase structural integrity, but without knowing where compensations occur the fitness professional cannot correctly select the right exercises, and can potentially make matters worse for the client.

What is Active Flexibility?

Uses self-myofascial release and active-isolated stretching techniques. Active-isolated stretching is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.

What is Functional Flexibility?

Uses self-myofascial release techniques and dynamic stretching.

(TERMS) Circuit applied to more conditioned clients allowing alternating body parts to be trained from set to set, starting from the upper extremity and moving to the lower extremity with little to no rest in between.

Vertical Loading

increase motor unit recruitment

What is the focus of the strength period of training?

Strength Endurance Training

_____ involves performing exercises in a superset sequence, a set of two exercises that are performed back-to-back without any rest period in between.

self- myofascial release (SMR)

a flexibility technique that focuses on the neural, muscular and fascial system in the body

fascia

a web of tissue that wraps and surrounds muscle fibers, bones, nerves, and blood vessels. The myofascial system covers individual muscles as well as connecting groups of larger muscles together.

Which of the following is true of stage 1 of stage training in a cardiorespiratory training program? a. Clients in stage 1 should start slowly and gradually work up to 30 to 60 minutes of continuous exercise when the heart rate percentage is between 65 and 75. b. Clients who can maintain heart rate between 65 percent and 75 percent for at least two hours for two or three times per week are ideally ready for stage I training. c. Clients in stage 1 are usually those who have low-to-moderate cardiorespiratory fitness levels and are ready to begin training at higher intensity levels. d. Clients who have a sedentary lifestyle are usually excluded from stage 1 phase of a stage training exercise program.

a. Clients in stage 1 should start slowly and gradually work up to 30 to 60 minutes of continuous exercise when the heart rate percentage is between 65 and 75.

_____ is appropriate at the stabilization level (phase 1) of the OPT model. a. Corrective flexibility b. Active flexibility c. Functional flexibility d. Passive flexibility

a. Corrective flexibility

Which of the following levels of exercises should a personal trainer select for a client who is in phase 1 of the reactive training program? a. Reactive-stabilization exercises b. Reactive -strength exercises c. Reactive -power exercises d. Reactive -modification exercises

a. Reactive-stabilization exercises

Identify a balance-stabilization exercise that involves lifting one leg directly beside the balance leg while maintaining optimal alignment including level hips and shoulders and holding this position for 5-20 seconds. a. Single-leg balance b. Multiplanar step-up to balance c. Multiplanar hop with stabilization d. Single-leg Romanian deadlift

a. Single-leg balance

Single-leg balance is an example of a _____. a. balance-stabilization exercise b. balance-modification exercise c. balance-strength exercise d. balance-power exercise

a. balance-stabilization exercise

In stage training of cardiorespiratory training programs, stage 1 is designed: a. to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients. b. for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels. c. for advanced clients who have a moderately high cardiorespiratory fitness level base. d. to help clients with any cardiorespiratory fitness level.

a. to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients.

The _____ for a workout is a function of the number of repetitions? a. training volume b. training intensity c. training frequency d. training duration

a. training volume

Strength Endurance

ability of the body to repeatedly produce high levels of force for prolonged periods of time

time hold

an acute variable where the requirement is to hold a specific pose or posture for a specific period of time

Diminishing Returns

as systems of body become more developed, the rate of improvement in fitness slows

Which of the following is a balance-stabilization exercise? a. Multiplanar hop with stabilization b. Single-leg lift and chop c. Single-leg squat touchdown d. Multiplanar lunge to balance

b. Single-leg lift and chop

Which of the following statements is true of balance-stabilization exercises? a. They involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion. b. They are designed to improve reflexive joint stabilization contractions to increase joint stability. c. They are designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position. d. They involve performing rapid joint motions at regular intervals.

b. They are designed to improve reflexive joint stabilization contractions to increase joint stability.

The client would traditionally spend _____ weeks during the core-stabilization phase of core training. a. ten b. four c. nine d. eight

b. four

The timeframe of a workout or the length of time spent in one phase of training is called _____. a. repetition tempo b. training duration c. training frequency d. rest interval

b. training duration

Neuromuscular efficiency is the ability for all the muscles to efficiently ______________. a. activate at the same time b. work together in all three planes of motion c. produce as much force as possible d. stabilize the body

b. work together in all three planes of motion

During the stabilization phase, which tempo would be most appropriate for resistance training exercises? a. 2/0/2 b. 1/1/1 c. 4/2/1 d. 3/2/1

c. 4/2/1

Metabolism _________ during EPOC. a. Increases b. Remains unaffected c. Remains Elevated d. Fluctuates

c. Remains Elevated

Identify a goal of the Stabilization Level of the OPT model. a. To reduce control over posture b. To train using high loads c. To enhance joint stability d. To train in stable environments

c. To enhance joint stability

The number of training sessions performed during a specified period is called _____. a. training volume b. training duration c. training frequency d. training intensity

c. training frequency

vertical loading

circuit applied to more conditioned clients allowing alternating body parts to be trained from set to set, starting from the upper extremity and moving to the lower extremity with little to no rest in between

Muscular Failure

completion of as many reps as possible until unable to complete another

A common mistake made in Level 1 is ____________. a. Utilizing formulated progressions b. Progressing too slowly c. Using too many assessments d. Focusing only on Endurance or Stabilization but not both

d. Focusing only on Endurance or Stabilization but not both

Identify a factor of the FITTE principle used to determine exercise training programs for each individual. a. Tolerance b. Fitness c. Efficiency d. Frequency

d. Frequency

Identify a balance-stabilization exercise in which an individual lifts one leg while maintaining the optimal alignment including level hips and shoulders and then lifts a medicine ball in a diagonal pattern until the medicine ball is overhead. a. Single-leg lunge reach b. Single-leg hip rotation c. Single-leg throw and catch d. Single-leg lift and chop

d. Single-leg lift and chop

The main focus of the Stabilization Level of the OPT model is to increase _____, a muscle's ability to contract for an extended period. a. muscular elasticity b. muscular extensibility c. muscular flexibility d. muscular endurance

d. muscular endurance

Muscle Coordination

ensuring effective contraction & relaxation of muscle tissue across muscle groups

Metabolic Conditioning

exercise that improves effective & efficient energy storage & delivery for PA

A client who has been training consistently for many years will require a greater amount of stress to overload the muscles, due to the body's familiarity with training stress. true or false

false

stabilization level represents the ability to generate force. true or false

false

Neural Drive

frequency of activation signals sent to muscle fibers via motor neurons

Exercise Tolerance

increased ability to perform more exercise in less time, w/o excessive fatigue or soreness

Motor Unit Activation

increased recruitment of motor units &/or recruitment of motor units rapidly & repeatedly

direct goals of stabilization training

increased stability, muscular endurance, control in all planes of motion, and coordination of movement

horizontal loading

performing all sets of an exercise body part before moving on to the next exercise or body part

Maintenance

sustaining developed levels of muscular fitness w/o improvement

proprioception

the ability to recognize bodily movement and position

acidosis

the accumulation of excessive hydrogen ions in the body, causing increased acidity of the blood and muscle

time under tension (TUT)

the amount of time from the beginning of one resistance training set to the end without breaking.

center of gravity (CoG)

the area within an object at which the weight is equally balanced in all directions. In a person, this is generally around the navel, but can change depending on the posture/ movement of the body.

training frequency

the number of training sessions performed during a given period, usually 1 week

movement preperation

the systematic implementation of flexibility, core, balance, reactive and SAQ training principles prior to completing the remaining majority portion of the workout.

Concurrent Training

training designed to maintain/improve multiple fitness components in the same training phase

Clients within this level will work at intensities between 50-70% of the one-repetition maximum (1RM). true or false

true

High repetitions and low rest time make this level ideal for clients trying to lose weight. true or false

true

This level will often apply a 4/2/1 tempo. true or false

true

Core Protocols

—Core training in the Stabilization Level is focused on developing little to no movement of the LPHC during functional movements. For the inexperienced client an example progressions can begin with simple core activation techniques such as quadruped drawing in, progress to timed-hold exercises such as the prone iso-abs (i.e., plank), and then on to slow repetitions of pushups while focusing on zero movement of the LPHC while maintaining neutral pelvic tilt and correct spinal alignment.