Mod 1 Flashcards
Deconditioned
Lost Physical Fitness
- Imbalances
- Decreased Flexibility
- Lack of core and Joint Stability
Forms of Training
- Flexibility
- Cardio respiratory
- Core
- Balance
- Plyometric (Reactive)
- Speed agility and quickness
- Resistance
OPT Model (Physiological Benefits)
Improves cardio respiratory efficiency
ehances beneficial endocrine and Serum lipid adaptation’s
increases metabolic efficiency
increases bone density
OPT Model Building Blocks of Training
Stabilization, Strength, and Power
Stabilization
Phase 1: Stabilization Endurance training
Purpose: Increase Muscular Endurance and stability while developing neruomuscular efficiency (Coordination).
Goals: Increase ability to stabilize joints and mainain optimal posture
Muscular Endurance
A muscles Ability to contract for an extended period of time
Neuromuscular Efficiency
Ability of neuromuscular system to enable muscles efficiently and work together in all planes of motion
Stabilization Goals and Strategies
Goals
- Imporve muscular endurance
- Enhance Joint Stability
- Increase Flexibility
- Enhance control of posture
- Improve neuromuscular efficiency (Balance, stabilization, muscular coordination.)
Training Strategies
- Train in Proprioceptively enriched environment
- Low loads, high repetitions
Strength Level
Maintain stabilization endurance while increasing prime mover strength
Hypertrophy and Maximal strength
Phase 2: Strength Endurance
Maintain stabilization endurance while increasing prime mover strength
Perform Supersets
1) Traditional Strength in stable environment
2) Stabilization in less stable environment
Phase 3: Hypertrophy Training
Maximal Muscle Growth
Phase 4: Maximal Strength Training
Maximal Prime Mover strength by lifting heavy loads
Phase 5: Power Training
Development of Speed and Power
Rate of Force Production
Speed
Maximal Fioce with Minimal time
Muscle Imbalance
Alteration of muscle lengthening surrounding a joint
