Week 1 (Ch 1 + Ch 13)

Front 1

How many Americans today are considered overweight? Obese?

Back 1

50% overweight. 50% of those people are obese

Front 2

OPT Model

Back 2

1. Stabilization: Stabilization Endurance

2. Strength: Endurance

3. Hypertrophy

4. Maximal Strength

5. Power: Power

Front 3

Phase 1: Stabilization Endurance Goals

Back 3

1. Increase muscular endurance while developing coordination

2. Challenge stabilization and coordination instead of weight

Front 4

Proprioception

Back 4

The cumulative sensory input to the nervous system from all the mechanoreceptors that sense body position and limb movement.

Front 5

Phase 2: Strength Endurance Goals

Back 5

1. enhance stabilization while building strength in prime movers

2. supersets: 1 strength, 1 stabilization

Front 6

Phase 3: Hypertrophy Goals

Back 6

1. Increase muscle size

2. Heavy weights, moderate to low reps, more sets

Front 7

Phase 4: Maximal Strength Goals

Back 7

1. Greatly increase strength

2. Very heavy weights, low reps, longer rest periods

Front 8

Phase 5: Power Level Training Goals

Back 8

1. Enhance Speed

2. Enhance Power

3. supersets: 1 strength and 1 stability

Front 9

The General Adaptation Syndrome

Back 9

-Alarm Reaction

-Resistance Development

-Exhaustion

Front 10

General Adaptation Syndrome:

Alarm Reaction

Back 10

Initial reaction to a stressor such as increased oxygen or blood supply to the necessary areas of the body

Front 11

General Adaptation Syndrome:

Resistance Development

Back 11

Increased functional capacity to adapt to the stressor, such as increasing motor recruitment

Front 12

General Adaptation Syndrome:

Exhaustion

Back 12

A prolonged intolerable stressor produces fatigue and leads to breakdown in the system or injury.

Front 13

The SAID Principle of Specificity

Back 13

States that the body will adapt to the specific demands that are placed on it

Front 14

Mechanical Specificity

Back 14

Refers to the weights and movements placed on the body

Front 15

Neuromuscular Specificity

Back 15

Refers to the speed of contraction and the exercise selection

Front 16

Metabolic Specificity

Back 16

Refers to the energy demand placed on the body

Front 17

Muscular Adaptations

Back 17

1. Stabilization

2. Muscular Endurance

3. Muscular Hypertrophy

4. Strength

5. Power

Front 18

Muscular Adaptations:

1. Stabilization

Back 18

-Stabilize

-Correct muscles are firing with the correct amount of force to provide the desired motion

-Controlled, yet unstable environments

Front 19

Muscular Adaptations:

2. Muscular Endurance

Back 19

-Produce force for extended periods of time

-Higher reps w/low to moderate resistance

Front 20

Muscular Adaptations:

3. Muscular Hypertrophy

Back 20

-Enlargement of muscle fibers

-Moderate to heavy resistance with intermediate repetition ranges

Front 21

Muscular Adaptations:

4. Strength

Back 21

-Increase ability to move the most amount of weight in one rep

-Max bench press

-Heavier weights and very low reps

Front 22

Muscular Adaptations:

5. Power

Back 22

-Ability of the neuromuscular system to create the greatest amount of force in the least amount of time

-Explosive movements and less resistance

Front 23

Stabilization Exercises (4)

Back 23

-Ball squat (curl to press)

-Standing cable row

-Ball dumbbell chest press

-Multiplanar step up balance (curl to press)

*ball dumbbell row

Front 24

Strength Exercises (4)

Back 24

-standing squat curl to press

-bench barbell chest press

-seated cable row

-seated dumbbell shoulder press

*seated cable lat pulldown

*pushup

*2 arm dumbbell push press

Front 25

Power Exercises (3)

Back 25

-Barbell Clean

-2 arm medicine ball chest pass

*rotation chest pass

*Squat jump

*ball pullover throw

*soccer throw