nasm Ch 13
why is maintaining ideal posture a good idea for clients?
Maintaining ideal posture places the client's body in the most optimal state to perform movement patterns safely and effectively.
5 phases of OPT model
The stabilization level has one phase of training: • Phase 1 Stabilization Endurance Training The strength level has three phases of training: • Phase 2 Strength Endurance Training • Phase 3 Muscular Development Training • Phase 4 Maximum Strength Training The power level has one phase of training: • Phase 5 Power Training
Benefits of cardiorespiratory training include
decreased heart rate and blood pressure while increasing stroke volume and cardiac output.
The goal of Phase 2 Strength Endurance Training is to
enhance stabilization endurance while increasing prime mover strength.
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
integrated training combines...
flexibililty, cardioresiratrory, core, balance, pyometric, SAQ, and resistance training
An ever-changing integrated training approach provides a systematic and progressive approach to fitness training; its components include
flexibility, cardiorespiratory, core, balance, plyometric (reactive), SAQ, and resistance training.
Phase 3 Muscular Development Training is designed
for individuals who have the goal of maximal muscle growth or altered body composition (i.e., fat loss).
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
Phase 1 Stabilization Endurance Training
is designed to teach optimal movement patterns (e.g., pushing, pulling, pressing, squatting, hip hinging), core and joint stability, and helps clients become familiar with various modes of exercise.
Optimal ROM allows
joints to move freely.
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
Fundamental movement patterns include
squatting, hip hinge, pulling, pushing, and pressing.
The OPT model is divided into three different levels of training
stabilization, strength, and power, which are subdivided into five phases
an example of phase 5 supersets for legs
strength focused- barbell squat; power focused- squat jump
an example of phase 2 superset for legs
strength focused- barbell squat; stabilization focused- single leg squat
an example of phase 2 superset for chest
strength focused- bench press; stabilization focused- push up
an example of phase 5 supersets for chest
strength focused- bench press;power focused- medicine ball chest press
an example of phase 5 supersets for shoulder
strength focused- dumbbell should press; power focused- front medicine ball olbique throw
an example of phase 5 supersets for back
strength focused- lat pulldown; power focused- medicine ball soccer throw
an example of phase 2 superset for back
strength focused- seated cable row; stabilization focused- standing cable row
an example of phase 2 superset for shoulders
strength focused- should press machine; stabilization focused- single leg dumbbell overhead press
When an exercise program is progressive and systematic, using a progressive overload approach, what happpens with the body?
the body becomes stronger by adapting to the new demands placed on
Phase 4 Maximal Strength Training
works toward the goal of maximal prime mover strength by lifting heavy loads
