Chapter 1 • The Scientific Rationale For Integrated Training

Question 1

What is muscle imbalance?

Answer 1

The alteration of muscle length surrounding a joint

Question 2

Obesity

Answer 2

The condition of being considerably overweight; person with BMI of >30

Question 3

Overweight

Answer 3

A person with a BMI 24.5-29.9 or is between 25-30# overweight

Question 4

Blood lipids

Answer 4

Cholesterol and triglycerides; carried in blood stream by protein molecules (HDL: high density lipoproteins and LDL: low density lipoproteins

Question 5

Deconditioned

Answer 5

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility and a lack of core and joint stability

Question 6

Proprioception

Answer 6

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

Question 7

Proprioceptively enriched environment

Answer 7

An unstable, yet controllable, physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms

Question 8

What are the 5 phases of training in the OPT model?

Answer 8

1. Stabilization and endurance training
2. Strength endurance
3. Hypertrophy
4. Maximal strength
5. Power

Question 9

What are the goals of phase 1 in the OPT model?

Answer 9

Improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture and improve neuromuscular efficiency (balance, stabilization & muscular coordination?

Question 10

What are the two training strategies in phase 1 of the OPT model?

Answer 10

1. Training in proprioceptively enriched environments

2. Low loads with high repetitions

Question 11

What are the three different levels of training in the OPT model?

Answer 11

1. Stabilization
2. Strength
3. Power

Question 12

What are the goals of phase 2 training in the OPT model?

Answer 12

1. Improve stabilization endurance and increase prime mover strength
2. Improve overall work capacity
3. Enhance joint stabilization
4. Increase lean body mass

Question 13

What is the goal of phase 3 training in the OPT model?

Answer 13

To achieve optimal levels of muscular hypertrophy (increase muscle size)

Question 14

What are the two training strategies in phase 2 of the OPT model?

Answer 14

1. Moderate loads and reps (8-12)

2. Superset: one traditional strength exercise and one stabilization exercise per body part

Question 15

What is the training strategy in phase 3 of the OPT model?

Answer 15

High volume, moderate to high loads, moderate to low reps (6-12)

Question 16

What are the three goals in phase 4 of the OPT model?

Answer 16

1. Increase motor unit recruitment
2. Increase frequency of motor unit recruitment
3. Improve peak force

Question 17

What is the training strategy in phase 4 of the OPT model?

Answer 17

High loads, low reps (1-5), longer rest periods

Question 18

What are the 3 goals in phase 5 of the OPT model?

Answer 18

1) Enhance neuromuscular efficiency
2) Enhance prime mover strength
3) Increase rate of force production

Question 19

What are the 2 training strategies in phase 5 of the OPT model?

Answer 19

1) Superset: one strength and one power exercise per body part in resistance training portion of the program
2) Perform all exercises as fast as can be controlled