The OPT Model – A training model for a society that has structural imbalances and a high susceptibility to injury. It is programming that systematically progresses any client to any goal. Physiological benefits – Improves cardiorespiratory efficiency, enhance endocrine(hormone) and serum lipid(cholesterol) adaptations, increase metabolism, increase bone density Physical benefits – Decrease body fat, increase lean body mass, increase tissue tensile strength(tendons, ligaments, muscles) Performance benefits – Strength, power, endurance, flexibility, speed, agility, balance Phases of training – Smaller divisions of training progressions that fall within the building blocks of training. There are 5 phases of training and three building blocks. Stabilization level – phase 1 of training, stabilization endurance. Increase muscular endurance and stability while developing neuromuscular efficiency(coordination) Muscular endurance – Muscle’s ability to contract for an extended period. Neuromuscular Efficiency – Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion. Goals of phase 1 stabilization endurance training – improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency Training strategies of phase 1 stabilization endurance training – Train in unstable yet controllable environment (proprioceptively enriched), low loads, high reps. Strength level – phase 2, 3, and 4 of training. Follows the successful completion of stabilization training. The emphasis is to maintain stabilization endurance while increasing prime mover strength. Prime mover – The muscle that acts as the initial and main source of motive power. Phase 2 strength endurance training goals – improve stabilization endurance and increase prime mover strength, improve overall work capacity, enhance joint stabilization, increase lean body mass Phase 2 strength endurance training strategies – Moderate loads and reps(8-12), superset one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program.
Transverse Plane – Imaginary bisector divides body into top and bottom halves. Upper and lower halve. Internal Rotation – Rotation of a joint toward the middle of the body. External rotation – Rotation of a joint away from the midline of the body. Horizontal Abduction – Movement of the arm or thigh in the transverse plane from an anterior position to a lateral position. Movement from a front position to aside position. Horizontal Adduction – Movement of the arm or thigh in the transverse plane from a lateral position to an anterior position. Side to front. Scapular Motion Scapular Retraction – Adduction of scapula; shoulder blades move toward midline Scapular Protraction – Abduction of scapula; shoulder blades move away from midline. Scapular Depression – Downward(inferior) motion of the scapula. Scapular Elevation – Upward(superior) motion of the scapula. Muscle Actions Three primary types of muscle actions: isotonic(eccentric and concentric), isometric, and isokinetic. Iso means same or equal. Tonic means tension. Metric means length. Kinetic means motion. Isotonic – constant muscle tension. Isometric – constant muscle length. Isokinetic – constant velocity of motion. Isotonic Force is produced, muscle tension developed, movement occurs. Two components – eccentric and concentric phase. Eccentric – Muscle develops tension while lengthening. Synonymous with deceleration. Observed in many movements such as landing from a jump. Lowering the weight during resistance exercise. “negatives”.
NASM Study Guide Chapter 7 – Flexibility Training Concepts Chapter 7 Flexibility Training Concepts: Know all definitions throughout the chapter Figure 7.10 Integrated flexibility Continuum Table 7.2 Examples of stretching within the Flexibility Continuum Myofascial Release Table 7.3 Static Stretching Summary Table 7.4 Active-Isolated Stretching summary 7.5 Dynamic Stretching summary Mechanoreceptors = a Golgi tendon organ (GTO) and muscle spindle fibers GTO Muscle Spindle Fibers Senses muscle tension Senses muscle lengthening Relaxes the muscle in response Contracts the muscle in response Normal reaction to avoid injury Normal reaction to injury There is a lot of useful information page 183 of the NASM Essentials of Personal Fitness Training and it will take some time to remember all of that information. There are various strategies you can try as you attempt to retain that information. One is to make your studying interactive by asking friends and family members to volunteer for the Overhead Squat