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19 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Deconditioned |
Muscle imbalances, lost flexibility, lost joint core stability. |
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Proprioception |
Cumulative sensory input from all mechanoreceptors. |
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Proprioceptively Enriched Environment |
Unstable yet controllable. Challenges internal balance and stabilization mechanisms. |
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NASM Training Emphasis |
Multiplanar movements, full muscle spectrum, proprioceptive environment. |
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OPT Training provides |
Integrating all "forms" of excercises in progression. |
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"Forms" of Training |
Flexibility, cardiorespiratory, core, balance, speed, agility, quickness, reactive, resistance. |
Not phases. Not levels. |
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"Levels" of Training (not phases) |
Stabilization, Strength, Power. |
Not forms. Not Phases. |
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"Phases" of training (not levels) |
Stabilization endurance, Strength endurance, Hypertrophy, Maximum Strength, Power. |
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Muscle Endurance |
To contract for time. |
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Neuromuscular Efficiency |
Ability of muscles working in all planes of motion. |
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Stabilization Emphasis (goals) |
M.E. & J.S., optimized nme, enhanced posture. |
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Stabilization Strategies (training) |
Corrective flexibility, P.E.E., low loads, high reps. |
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Phase 1 |
Stabilization Endurance |
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Prime Mover |
Initial main source of motive power. |
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Superset |
Excercises back to back without rest between them. One strength, one stabilization - same muscle. |
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Strength Endurance Phase (goals) |
Maintain S.E., increase P.M.S., workload, LBM, enhance joints. |
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Phase 2 |
Strength Endurance |
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Strength Endurance Phase Excercises |
Active flexibility, moderate L&R (8-12), superset strength + stabilization per body part. |
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Phase 3 |
Hypertrophy |
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