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