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Opt basic Flashcards

(65 cards)

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1
Q

OPT MODEL - main definition

A

Foundation of principles that progressively and systematically allows any client to achieve optimal levels of the 3 P’s- Physiologic, physical and performance adaptation.

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2
Q

OPT Physiologic Benefits

A
  1. Improves cardio respiratory efficiency
  2. Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
  3. ^ metabolic efficiency (metabolism)
  4. ^ bone density
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3
Q

OPT physical benefits

A
  1. decrease body fat
  2. ^ lean body mass (muscle)
  3. ^ tissue tensile strength (tendons, ligaments and muscles)
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4
Q

OPT Performance Benefits

A
  1. Strength
  2. flexibility
  3. Power
  4. Endurance
  5. Speed
  6. Agility
  7. Balance
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5
Q

OPT 5 phases

A

Power - phase 5
Strength- phase 4, 3 and 2
Stabilization - phase 1

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6
Q

OPT MODEL - 3 levels of training

A
  1. Stabilization - Phase 1
  2. Strength - Phase 2, 3 and 4
  3. Power - Phase 5
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7
Q

Phase 1 - Stabilization - Main Definition

A

To increase muscular endurance and stability.While developing optimal neuromuscular efficency (coordination).

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8
Q

Stabilization - Proprioceptiviely Based

A

Difficulty is increased by introducting a greater challange to the balance and stabilization systems of the body (simply increase the load ) ex. regular push up then adding a balance ball to the push up.

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9
Q

Stabilization & Neuromuscular effiency

A

only be obtained by having the appropriate combination of proper alignment (Posture) of the human movement system (Kineticchain) and stabilization strenght necessary to alignment.

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10
Q

When should stabilization training be done?

A

Before Strength and Power Training

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11
Q

Inefficient stabilization can negatively affect what?

A
  1. The way force is produced
  2. Increase stress at the joints
  3. Overload the soft tissues
  4. Can cause injury
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12
Q

Stabilization endurance training does?

A
  1. Address Structural deficeincies

2. Alter body composition (reduce body fat)

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13
Q

What fashion should stabilzation be done in?

A

Performed in circuit fashion (short rest periods) with high reps.

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14
Q

Proprioceptively enriched environment means?

A

controlled and unstable , the body is forced to recruit more muscles to stabilize itself.

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15
Q

Goals of Stabilization

A
  1. improve muscular endurance
  2. Enhance joint stability
  3. Increase flexibility
  4. Improve neuromuscular efficiency (balance, stabilization, and muscular coordination.
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16
Q

Training Strategies of Stabilization

A
  1. Training in unstable, yet controlled environments (proprioceptively enriched)
  2. Low sets, high reps
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17
Q

Muscle Endurance

A

Muscles ability to contract for an extended period.

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18
Q

Neuromuscular efficiency

A

ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

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19
Q

When do you incorporate the strength level ?

A

After complete stabilization training.

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20
Q

Emphasis of strength training?

A

maintain stabilization endurance while increase of prime movers strength.

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21
Q

Prime Mover

A

The muscle that acts as the initial and main source of motive power.

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22
Q

Strength (level of training)

A
  1. hypertrophy (increase muscle size)

2. max strength (lifting heavy loads)

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23
Q

How many phases are in the strength level?

A

3

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24
Q

What are the phases for the strength level?

A
  1. Phase 2 - strength endurance training
  2. Phase 3 - Hypertrophy Training
  3. Phase 4 - Max strength training
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25
What is Phase two of Strength ?
Strength endurance training . Goal is to enhance stabilization endurance while increase prime mover strength.
26
How many exercises should be done in the Phase 2 (strength endurance level)?
Two exercises in superset sequence (back to back ). ex | strength exercise like bench press and then 2nd exercise push up on stability ball
27
What is the goals of a superset?
Is to work prime movers predominantly in the 1st exercise to elicit prime mover strength. Then immediately follow w/an exercise that challenges the stabilization muscles.
28
The superset produces what ?
An ability to maintain postural stabilization and dynamic joint stabilization.
29
Goals of strength training level? Phase 2
1. improve stabilization endurance and increase prime movers strength. 2. Improve overall wk capacity 3. Enhance joint stabilization 4. Increase lean body mass
30
Strategies of strength training level? Phase 2
1. Moderate loads and repetitions (8-12 | 2. Superset: traditional strength exercise and one stabilization exercise per body part?
31
What is Phase three of Strength?
Hypertrophy training. Is designed for individuals who have the goal of max muscle growth.
32
Goals of Phases 3 (Hypertrophy) ?
achieve optimal levels of muscular hypertrophy (increase muscle size)
33
Strategies of Phase 3 (Hypertrophy)?
High volume, moderate to high loads, moderate or low reps (6-12)
34
What is phase 4 of strength?
Max strength training - mac prime movers strength by lifting heavy loads.
35
Goals of phase 4 (Max strength) ?
1. increase motor unit 2. increase frequency of motor unit recruitment 3. improve peak force
36
Strategies of phase 4 (Max Strength)?
high loads, low reps (1-5), longer rest periods
37
What is phase five of strength?
Power level
38
When should the power level (phase 5) be entered?
after successful completion of the stabilization and strength levels.
39
what is the emphasis of the power level (phase 5)?
Speed and power
40
What type of exercise do you perform at the power level?
traditional strength exercise (w/heavy load) superset w/a power exercise (w/ a light load performed as fast as possible ) of similar joint dynamics.
41
what does the power level (phase 5) enhance?
prime mover strength while also improving the rate of force production.
42
Rate of force production?
ability of muscles to exert max force output in a minimal amount of time.
43
Goals of power level (phase 5)??
1. Enhance neuromusculal efficiency 2. enhance prime mover strength 3. increase rate of force production
44
Training strategies of power level (phase 5)?
1. Superset: one strength and one power exercise per body part in the resistance training portion of the program. 2. Perform all power exercises as fast as can be controlled.
45
Overhead squat assessment main definition
designed to assess dynamic flexibility, core strength, balance and overall neuromuscular control.
46
What reflects the lower extremity movement patterns during jump-landing tasks?
Overheard Squat Assessment
47
Knee Valgus (Knock knees) during the overhead squat assessment means?
This transitional movement assessment may be the result of alternations in available joint motion, muscle activation and overall neuromuscular control that some hypothesize point toward people w/an elevated injury risk.
48
Overhead squat Lateral Views
1. LPHC - Lumbo-Pelvic-Hip-Complex | 2. Upper body
49
Excessive forward lean and low back arches are noticed in what assessment?
Overhead Squat Assessment
50
LPHC - Lumbo - Pelviic-Hip-Complex Compensations are?
1. Excessive forward lean | 2. Low back Arches
51
Excessive forward lean - Overactive Muscles
Sexy Ass Hips & Glutes 1. Soleus 2. Abdominal Complex 3. Hip Flexor Complex 4. Gastronemius
52
Excessive forward lean - Underactive Muscles
Gay (E) 1. Gluteus Maximus 2. Anterior tibialis 3. Erector Spinae
53
Low back arches - Overactive Muscles
HEL 1. Hip flexor complex 2. Erector spinae 3. Latissimus dorsi
54
Low back arches - Underactive Muscles
Glad I'm Him 1. Gluteus Maximus 2. Intrinsic core stabilizers 3. Hamstring complex
55
Intrinsic Core Stabilizers
TT is mean 1. transverse abdominis 2. multifidus 3. transversospinalis 4. internal oblique pelivc floor
56
Upper Body Compensations
Arms fall forward
57
Arms fall forward - Overactive Muscles
Lets talk personal 1. Latissimus dorsi 2. Teres major 3. Pectoralis major/minor
58
Arms fall forward - Underactive Muscles
Rotate my rose 1. Rhombids 2. mid/lower trapezius 3. rotator cuff
59
Overhead squat Anterior views
1. Feet | 2. Knees
60
Feet compensation - Overhead squat
Turn out
61
Knees compensation - Overhead Squat
Move inward
62
Feet Turn Out (Overhead Squat) - Overactive Muscles
Because Love Saves 1. Biceps Femoris (short head) 2. Lateral Gastrocnemius 3. Soleus
63
Feet Turn Out (Overhead Squat) - Underactive Muscles
Say Grace Please Makes Miracles 1. Sartorius 2. Graciis 3. Popliteus 4. Medial gastrocnemius 5. Medial hamstring
64
Knees Move inward (Overhead Squat) - Overactive Muscles
Victory to all Blessings 1. Vastus Lateralis 2. TFL 3. Adductor complex 4. Biceps femoris (short head)
65
Knees Move inward (Overhead Squat) - Underactive Muscles
Good Victory 1. Vastus Medialis oblique (VMO) 2. Gluteus medius/maximus

Nasm OPT ( basic) (2 decks)

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