NASM: Chapter 13 - Integrated Training and the OPT Model

1. Possible increased risk of injury

2. Potential client frustration because of inability to correctly perform exercises

3. Client’s goals may be delayed more than expected or may not be achieved

4. Lack of measurement and tracking; unable to track client success

5. Inconsistent exercise programming

1. Decreased risk of injury or overtraining

2. Increased client adherence to the exercise program

3. Clients more likely to achieve goals

4. Ability to track client successes and setbacks

5. Consistent exercise programming with progressive overload

1. Squatting

2. Hip hinge

3. Pulling motions

4. Pushing motions

5. Vertical pressing

The ability of a joint to move freely between the open and closed portion of the joint movement.

Which movement planes are often neglected in traditional programs?

Many programs overemphasize sagittal plane motions and neglect exercises in the frontal (side-to-side motions) and transverse planes (rotational motions).

One complete movement of an exercise.

A group of consecutive repetitions.

An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.

Improving movement patterns and exercise technique

Improving muscle imbalances

Improving joint ROM and flexibility

Improving stabilization of the core musculature and peripheral joints

Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training

Improving overall cardiorespiratory conditioning

Flexibility training

Cardiorespiratory training

Core training

Balance training

Plyometric (reactive) training

Speed, agility, and quickness training

Resistance training

Two exercises performed back to back in rapid succession with minimal to no rest.

Medicine ball chest pass

Medicine ball soccer throw

Front medicine ball oblique throw

Squat jump

Ability of muscles to exert maximal force output in a minimal amount of time.

• 
  Improve stabilization endurance

• Increase prime mover strength

• Improve overall work capacity

• Enhance joint stabilization

• Increase lean body mass achieved by moderate loads and repetitions.
  Achieved by Superset:

• One traditional strength training exercise

• One stabilization per body part in the resistance training portion of the program

• Phase 2 = Strength Endurance Training

• Follows in completion of Stabilization Level Training.
  Emphasis/Goal:

• To enhance and maintain stabilization endurance while increasing Prime Mover strength

Set of two exercises that are performed back-to-back, without any rest time in between them.
Example: stable environment for first exercise (bench press), less stable environment for second exercise (stability ball push up).

• Phase 5 = Power Level Phase

• Entered only after completion of Stabilization and Strength levels first.

• To enhance neuromuscular efficiency

• Enhance prime mover strength

• Increase rate of force production

Ability of muscles to exert maximal force output in a minimal amount of time.

5 total Phases:
Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy
Phase 4: Maximal Strength Training
Phase 5: Power Training

• Increase motor unit recruitment

• Increase frequency of motor unit recruitment

• Improve peak force through high loads, low repetitions, with longer rest periods.

• Achieve optimal levels of muscular hypertrophy (increase muscle size)
  Achieved through:
  -High volume, moderate to high loads, moderate to low repetitions

Emphasis/Goals:
- The development of speed and power
- Enhance Prime Mover Strength while improving Rate of Force Production
Achieved: through Superset:
- Traditional strength exercise (with heavy load)
- Superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics.