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31 Cards in this Set

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Deconditioned
A state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability; may lead to improper movement and lead to injury
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Proprioceptively enriched environment
An unstable yet controllable physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
this training
Emphasizes multiplanar movements (in different degrees of the various planes of the body) through the full muscle actions spectrum (concentric, eccentric, and isometric contractions) in an environment that enriches proprioception
OPT- Integrated training
Incorporates all forms of training in an integrated fashion as part of a progressive system
Forms of training
Flexibility, cardiorespiratory, core, balance, reactive, speed/agility/quickness, resistance
Levels of training
Stabilization, strength (contains 3 phases), power
Phases of training
Stabilization endurance, strength endurance, hypertrophy, maximum strength, power
Muscular endurance
A muscle's ability to contract for an extended period of time
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion, optimal communication between nervous and muscular system
Stabilization level goals
Improve muscular endurance and joint stability while developing optimal neuromuscular efficiency, enhance flexibility and control of posture
Stabilization level strategies
Corrective flexibility, training in proprioceptively enriched environments (unstable yet controllable), and low loads with high repetitions
Phase 1
Stabilization endurance
Prime mover
The muscle that acts as the initial and main source of motive power
Superset
A set of two exercises that are performed back-to-back without any rest time between them
Strength endurance phase goals
To maintain stabilization endurance while increasing prime mover strength, improve overall work capacity, enhance joint stabilization, increase lean body mass
Phase 2
Strength endurance
Strength endurance phase strategies
Active flexibility, moderate loads and repetitions (8-12), superset of one traditional strength and one stabilization exercise with similar joint dynamics per body part
Phase 3
Hypertrophy
Hypertrophy phase goal
To achieve optimum levels of muscular growth, phase optional depending on client's goals
Hypertrophy phase strategies
Active flexibility, high volume/high load/moderate or low reps (6-10)
Phase 4
Maximum strength
Maximum strength phase goals
To increase motor unit recruitment, frequency of motor unit recruitment, and peak force
Maximum strength phase strategies
Active flexibility, high load/low reps (1-5), longer rest periods
Phase 5
Power
Rate of force production
How quickly a muscle can generate force (power)
Power phase goals
To increase rate of force production and speed while enhancing neuromuscular efficiency and prime mover strength
Power phase strategies
Dynamic flexibility, superset of one strength and one of this phase's exercises per body part performed as fast as can be controlled
Physical adaptations of training
Decreased body fat, increased lean body mass (muscle)
Physiological adaptations of training
Improved cardiorespiratory efficiency, endocrine and serum lipid adaptations, metabolic efficiency, tissue tensile strength, bone density
Performance adaptations of training
Strength, power, endurance, flexibility, speed, agility, balance