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The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Proprioception
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A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and lack of core and joint stability
Deconditioned
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Lend support to concept that decreased activity may lead to muscular dysfunction and injury
- low back pain affecting nearly 80% of adults
- Knee injuries-80,000-100,000 anterior cruciate ligament (ACL) injuries occurring annualy
- chronic diseases (such as obesity) increasing
- musculoskeletal symptoms the #2 reason for physicians visits
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____% of us adults did not engage in minimal physical activity
54%
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One in ___ adults have doctor diagnosed arthritis and this is the leading cause of disability.
5
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Approximately ____% of all persons older than age 65 have at least one chronic condition and ___% have at least two.
80%, 50%
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% of teenagers estimated to be overweight
16%
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Percentage of adults estimated to be obese
33%
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An unstable (yet controllable) physical situtation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
Proprioceptively enriched environment
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a training concept that incorporates all forms of training in an integrated fashion as part of a progressive system
- OPT model
- Optimum Performance Training
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The OPT model is divided into ___ building blocks of training: ______, ____, and ____
- 3
- stabilization, strength, and power
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Smaller divisions of training progressions that fall within the 3 building blocks of training: stabilization, strength and power
Phases of training
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3 building blocks of training
- Stabilization
- Strength
- Power
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The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Neuromuscular efficiency
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The muscle that acts as the initial and main source of motive power
Prime mover
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Set of two exercises performed back to back without any rest time between them
Superset
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The goals include:
-Improve muscular endurance
-enhance joint stability
-increase flexiblility
-enhance control of posture
-improve neuromuscular efficiency
- Stabilization Level
- Phase 1
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The trianing strategies for Stabilization level, Phase 1 of the OPT
- Corrective flexibility
- Training in unstable yet controllable environment (proprioceptively enriched environment)
- Low loads, high reps
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The emphasis is to maintain stabilization endurance while increasing prime mover strength
Strength level of the OPT model
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The block of training an individual will progress to if the goals are hypertrophy or maximal strength
Strength level of the OPT model.
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increasing muscle size
hypertrophy
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lifting heavy loads; goal of strength level of training
maximal strength
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Goals of this level and phase include:
-Improve stabilization endurance and increase prime mover strength
-Improve overall work capacity
-Enhance joint stabilization
- Increase lean body mass
Strength Level; Phase 2 (strength endurance training)
-
Strength Endurance Training
Phase 2
-
Training strategies for this phase include
-active flexibility
-moderate loads and reps (8-12)
-superset consists of one traditional strength exercise and one stabilization exercise per body part
Phase 2 : Strength and Endurance Training
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Phase 3
Hypertrophy training (optional phase); increasing musle size
-
Goal of this phase is to achieve optimum levels of muscular hypertropy
Phase 3; icrease muscle size
-
Training strategies for this phase include
- active flexiblity
-High volume, high loads, moderate to low reps (6-10)
Phase 3: Hypertrophy training
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Phase 4
Maximum Strength Training; (optional phase)
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Goals of this phase include
-Increase motor recruitment
-Increase frequency of motor unit recruitment
-Improve peak force
Phase 4: Maximum Strength Training
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Training strategies for this phase include
-Active flexibility
-High loads, low reps(1-5) longer rest periods
Phase 4 : Maximum Strength Training
-
-
Goals of this phase include:
-Enhance neuromuscular efficiency
-Enhance prime mover strength
-Increase rate of force production (power)
-Enhance speed strength
Phase 5: Power Training
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Training strategies for this phase include:
-dynamic flexibility
-superset of one strength and one power exercise per body part
-Perform all power exercises as fast as can be controlled
Phase 5: Power Training
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