NASM Chpt. 14 Integrated Design & the OPT Model

Sets

A group of consecutive repetitions. Factors (acute variables) that determine the number of sets: reps, intensity, number of exercises, training level, recoverability. Inverse relationship among sets, reps, and intensity: fewer sets/higher reps/lower intensity (endurance, hypertrophy) More sets/lower reps/higher intensity (strength, power) Training Adaptations: Range: Power 3-6 Maximal Strength 4-6 Hypertrophy 3-5 Muscular Endurance/ Stabilization 1-3

Periodization

A systematic approach to program design. Month to month, week to week, day to day, ALWAYS PROGRESSING.

Training Intensity

An individuals level of effort compared with their maximal effort, which is usually expressed as a percentage. An unstable, multiplanar environment increases intensity because it requires an increased level of muscle activity for joint stabilization. Training Adaptation: Range: Power 30-45% of 1 RM Max Strength 85-100% of 1RM Hypertrophy 75-85% of 1RM Muscular Endurance/ Stabilization 50-70% of 1RM

Periodization Cycles

Annual plan - Macrocycle Monthly plan - Mesocycle Weekly plan - Microcycle

Program Design

Creating a purposeful system or plan to achieve a specific goal. To provide a path for the client to achieve his or her goal.

Repetition Range

Each training phase has specific goals and therefore requires a specific number of repetitions to achieve these goals. Training in a specific range yields specific adaptations. Training Adaptation: Range: Power 1-10 Max Strength 1-5 Hypertrophy 6-12 Muscular Endurance/ Stabilization 12-20

Exercise Selection Continuum

Endurance/Stabilization - Total body, multi-joint or single-joint; controlled unstable Strength - Total body; multi-joint or single-joint Power - Total body; multi-joint (explosive)

Time Under Tension

Ex. During a squat, eccentric movement performed at a 4 sec. pace, followed by 2 sec. isometric hold, and a 1 sec. concentric movement. The ____ ______ _____ would be 7 secs. per rep.

Factors for Appropriate Rest Intervals

Experience, intensity, tolerance of short rest periods, muscle mass, fitness level, goals, nutritional status, recoverability

Phase 3: Hypertrophy

Focuses on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.

Phase 4: Maximal Strength

Focuses on increasing the load placed on the tissue of the body. Maximal intensities for the recruitment of more motor units (increase firing rate and synchronization), rate of force production, and motor unit synchronization. Not appropriate for all clients.

Repetitions (Reps)

One complete movement of a particular exercise. A means to count the number of movements performed in a given amount of time - counts the time under tension. Three muscle actions: concentric, isometric, eccentric

Phase 1: Stabilization Endurance

Most first-time clients will start in this phase of training. Creates optimum levels of stabilization strength and postural control. Multiplanar, proprioceptively enriched (unstable, controlled) environment allows optimum recruitment of joint stabilizers - establishes high levels of neuromuscular control and functional strength.

Periodization of the OPT Model

Physiologic adaptations of stabilization, strength, and power must take place in a planned, progressive manner to establish the proper foundation of strength for each subsequent adaptation.

The Progression Continuum

STABALIZATION: Floor - sports beam - half foam roll - foam pad - balance disc - wobble board - bosu ball LOWER BODY: Two leg stable - staggered stance stable - single leg stable - two leg unstable - staggered stance unstable - single leg unstable UPPER BODY: Two arm - alternating arm - single arm - single arm with trunk rotation

OPT Phase Goals

STABILIZATION- Improve muscular endurance, enhance joint stability, improve neuromuscular efficiency, proprioceptive training. STRENGTH ENDURANCE- Improve stabilization endurance, increase prime mover strength, increase lean body mass. STRENGTH HYPERTROPHY- Increase muscle size MAX STRENGTH- Motor unit recruitment, improve peak force. POWER- Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production (exercises as fast as can be controlled).

Exercise Selection Examples

Stabilization - (TB) Step-up, balance to overhead press, (MJ) Ball DB chest pass, Ball DB row, Standing overhead press, (SJ) Single-leg DB curl Strength - (TB) Squat, curl to overhead press, (MJ) Bench press, Seated row, Shoulder press, (SJ) Standing DB curl Power - (TB) Two-arm push press, (MJ) Medicine ball chest pass, Medicine ball pullover throw, Medicine ball oblique throw

Integrated

(As it relates to NASM) Using all forms of training modalities and putting them into program design (i.e. stability, plyometric, cardio, strength) (MULTICOMPONENT PROGRAM)

Stabilization

Focuses on the main adaptation of stabilization (or anatomic adaptation). Prepares the body for the demands of higher levels of training that may follow. Goals: correct muscle imbalances, improve stabilization of the core, prevent tissue overload by preparing muscles, tendons, ligaments, and joints for upcoming imposed demands of training, improve overall cardiorespiratory and neuromuscular condition, and establish proper movement patters and exercise technique

Training Volume Adaptations

High volume (low/moderate intensity): Increased muscle cross-sectional area Improved blood lipid serum profile (improved cholesterol/triglycerides) Increased metabolic rate Low volume (high intensity): Increased rate of force production Increased motor unit recruitment Increased motor unit synchronization

Strength

Hypertrophy and maximal strength Goals: Increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads through more complete ranges of motion. Increase the load-bearing capabilities of muscles, tendons, ligaments, and joints. Increase the volume of training with more reps, sets, and intensity. Increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle (weight loss or hypertrophy). Increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength).

Phase 2: Strength Endurance

Improves stabilization endurance and increases strength. Super-set: More stable exercise is immediately followed with a stabilization exercise with similar biomechanical motions. Allows for increased motor unit recruitment after the prime movers have fatigued and enhanced dynamic joint stabilization.

Power

Increases the speed of muscle contraction (rate of force production) Goal: Increase the velocity of movements Increase the rate of force production by increasing the number of motor units activated, synchronization, and the speed at which they are excited.

Phase 5: Power

Superset a strength exercise with a power exercise. The high-intensity (85-100%) strength exercise is performed to increase motorneuron excitability and reflex potentiation. The 85-100% refers to the intensity for traditional strength-training exercises. The 30-45% intensity is used for "speed" exercise such as speed squats in which the squats are performed as fast as possible with a low load.

Acute Variables

The most fundamental components of designing a training program. (F.I.T.T.E. Principle) Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur. These include: Repetitions, sets, training intensity, training volume, repetition tempo, rest interval, exercise selection, exercise order, training duration, training frequency.

Training Frequency

The number of training sessions conducted during a given period (usually 1 week) Optimum training frequency for strength improvements is 3-5/wk, and at least 1-2/wk is sufficient to maintain all improvements achieved during other phases of training. Factors of training sessions per week, per body part: Training goals Age General health Work capacity Nutritional status Recoverability Lifestyle and other stressors

Exercise Selection

The process of choosing exercises for a client's program. This should be specific to the training goals and based on the principles of the Exercise Selection Continuum.

Repetition Tempo

The speed with which each rep is performed. (can also increase intensity) By emphasizing eccentric and isometric muscle actions at slower velocities, more demand is placed on the connective tissue as well as prepares the nervous system for functional movements. Training Adaptations: Range: Power- Explosive Max Strength- Explosive Hypertrophy- (2/0/2) Muscle Endurance/ Stabilization- (4/2/1)

Rest Interval

The time taken to recuperate between sets or exercises and the ability to replenish ATP-PC. Training Adaptation: Range: Muscular Endurance/ Stabilization- 0-90 sec Hypertrophy- 0-60 sec Max Strength- 3-5 min Power- 3-5 min By adjusting the rest interval, energy supplies can be regained according to the goal of the training program. 20-30 sec - approx. 50% ATP-PC 40 sec - approx. 75% ATP-PC 60 sec - approx. 85-90% ATP-PC 3 min - approx. 100% ATP-PC

Training Volume

The total amount of work performed within a specified time period. Important so we prevent overtraining. Based on: Training phase Goals Age Work capacity Recoverability Nutritional status Injury history Life stress Volume is always inversely related to intensity.

OPT Model Phases

Three levels: Stabilization Strength Power Five training phases: Stabilization endurance Strength endurance Hypertrophy Maximum Strength Power

Training Duration

Two meanings: 1. The timeframe from the start of the workout to the finish of the workout. 2. Length of time (number of weeks) spent in one phase (or period) of training. Training programs that exceed 60-90 minutes (excluding warm-up/cool-down) rapidly decline energy levels and alter hormonal and immune system responses.