Flashcards in Chapter 1 Deck (29)
Loading flashcards...
1
List the levels of training in the OPT Model
Stabilization, Strength and Power
2
What are the 5 phases of the OPT model
Stabilization endurance, strength endurance, hypertrophy, max strength, power
3
Which Phase:
Improves muscular endurance
Enhances joint stability
Increases flexibility
Enhances posture control
Improves neuromuscular efficiency
Improves intramuscular coordination
Stabilization: Phase 1
4
Which Phase:
Improves stabilization endurance and increases prime mover strength
Improves over all work capacity
Enhances joint stabilization
Increases LBM
Strength Endurance Phase 2
5
Which Phase:
Achieves optimal levels of muscular hypertrophy; increases muscle size
Hypertrophy: Phase 3
6
Which phase:
Increase motor unit recruitment
increases freq of motor recruitment
Improves peak force
Max strength Phase 4
7
Which phase:
Enhances neuromuscular efficiency and prime mover strength
increase rate of force production
Power Phase 5
8
This phase has low load and high reps. Often done in a circuit fashion
Stabilization Phase 1
9
This phase has moderate loads and moderate reps. 8-12 reps. Superset traditional strength with a stabilization exercise
Strength Endurance: Phase 2
10
This phase has high volume and moderate to high loads. Moderate to low reps. 6-12 reps
Hypertrophy: Phase 3
11
This phase has high loads , low reps, longer rest periods. 1-5 reps
Max Strength Phase: Stage 4
12
This phase supersets a strength exercise with a power exercise. 1-5 reps
Power Phase
13
Two phases that recommend superset technique
Phase 2 and phase 5
14
Alteration of a muscle surrounding a joint
Muscle imbalance
15
Obesity BMI
>30 or 30 lbs overweight
16
Overweight BMI
25-29.9 or 25-30 lbs overweight
17
Cholesterol and triglycerides carried in the bloos stream by HDL and LDL protein molecules
Blood lipids
18
High cholesterol
>240
19
Normal cholesterol
20
Metabolic disorder caused by insulin deficiency. Impairs use of carbs and enhances usage of fats and proteins
Diabetes
21
State of lost physical fitness which may include muscle imbalances, decreased flexibility and lack of core or joint stability
Deconditioned
22
Cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement
Proprioception
23
An unstable yet controllable envmt in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms
Proprioceptively enriched environment
24
Smaller divisions of training progressions that fall w/in the three building blocks of training
Phases
25
Muscles ability to contract for an extended amount of time
Muscular endurance
26
Ability of the neuromuscular system to enable all muscles to work efficiently together in all planes of motion
Neuromuscular efficiency
27
Muscle that acts as initial and main source of motive power
Prime mover
28
Ability of a muscle to exert max force output in a min amt of time
Rate of force production
29
