Domain 4 Flashcards
(44 cards)
Applying the OPT Model
A proven, each-to-use system of periodization. Can be used to create programs for clients with various goals. Most common goals are to reduce body fat, increase lean body mass, enhance general sports performance.
Progressive Strength Adaptations
Strength is the ability of the neuromuscular system to produce internal tension (in the muscles and connective tissue that pull on the bones) to overcome an external force.
Strength Adaptation
Five Main Categories: Stabilization, Muscular Endurance, Muscular Hypertrophy, Strength, Power. All occurs in a progressive sequence: Stabilization before strength and strength before power.
Stabilization
Must be established before training for other adaptations because it specifically focuses on the recruitment of tissues in the body responsible for postural stability with the appropriate amounts of stress. Getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time.
Muscular Endurance
The ability to maintain force productions for prolonged periods. Helps increase core and joint stabilization. resistance training protocols using high repetitions are the most effective way to improve muscular endurance.
Hypertrophy
The enlargement of skeletal muscle fibers in response to increased volumes of tension. Muscle fibers must be recruited to induce hypertrophy. Provides the necessary information as to why clients should start and revisit the stabilization period of training before entering into the strength period.
Strength
Strength adaptations provide the necessary progression from the stabilization adaptations of training to increase the stress places on the body, allowing for new adaptations to be achieved. Heavier weights and higher volumes of training are used to increase the recruitment, synchronization, and firing rate or motor units, while placing necessary mechanical stress on the muscles to force increase in size and strength.
Power
The ability of the neuromuscular system to produce the greatest possible force in the shortest possible time. An increase in either force or velocity will produce an increase in power. Achieved by increasing either the weight (force) or the speed that a weight is moved (velocity).
Resistance Training Systems
Single-Set System, Multiple-Set System, Pyramid System, Superset System, Circuit-Training System, Peripheral Heart Action System, Split-Routine System, Vertical and Horizontal Loading.
Exercise Progression and Regression
Any exercise can be progressed and regressed in a variety or ways: Increasing or decreasing acute variables (reps, sets, intensity, tempo, rest interval, etc.) Increasing or decreasing proprioceptive challenge (changing body positions and changing the base or support). Any change that makes the exercise more challenging is a progression. Any change that makes the exercise less challenging is a regression.
Exercise Progression and Regression - Body Position
Seated –> Two-Leg Standing –> Single-Leg Balance, Two-Arm/Leg –> One-Arm/Leg –> Alternating Arms/Legs: Combine the two to maximally challenge the body’s stabilization. EX: the single overhead press exercise can be performed nine different ways, each becoming more and more challenging than the previous.
Exercise Progression and Regression - Base of Support
Floor –> Balance Beam –> Half Foam Roll –> Foam Pad –> Balance Disc –> Wobble Board –> BOSU Ball: Make exercises more challenging by standing on less stable surfaces. Combine with body position progressions for maximal proprioceptive challenge. Adding proprioceptive challenge is the preferred progression method for Phase 1 of OPT.
Flexibility Continuum
Flexibility should follow a systematic progression. Corrective Flexibility, Active Flexibility, and Functional Flexibility.
Corrective Flexibility
Designed to improve muscle imbalances and altered Arthrokinematics.
Active Flexibility
Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency. Uses reciprocal inhibition.
Functional Flexibility
Integrated, multiplayer soft-tissue extensibility with optimum neuromuscular control through the full range of motion.
Corrective Flexibility
Self-Myofascial Release and Static Stretching
Active Flexibility
Self-Myofascial Release and Active-Isolated Stretching
Functional Flexibility
Self-Myofascial Release and Dynamic Stretching
Stretching - Self-Myofascial Release
Focuses on the fascial system of the body. Gentle pressure applied with implements such as a foam roll (30 seconds). Assists in releasing knots by stimulating the Golgi Tendon Organ. Creates autogenic inhibition. Also, suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down.
Stretching - Static Stretching
Passively taking a muscle to the point of tension and holding the stretch for 20-30 seconds. Stimulates the Golgi Tendon Organ. Produces an inhibitory effect on the muscle spindle. Autogenic inhibition (includes reciprocal inhibition when contracting the antagonist).
Stretching - Active-Isolated Stretching
Uses agonists and synergists to dynamically move the joint into a range of motion. Creates reciprocal inhibition of the functional antagonists. Allows for greater ranges of motion to be accessed. 5-10 reps of each stretch and hold for 1-2 seconds each.
Stretching - Dynamic Stretching
Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion. Also, suggested as a pre-activity warm-up if no postural distortion patterns are present or they are significantly reduced.
Balance Mechanism
Proprioceptively Enriched Environment: Unstable yet controllable environment. Must use the appropriate progressions and correct technique at varying speeds to facilitate maximal sensory input to the central nervous system.
