NASM OPT Model and Flexibility

Integrated training

applies all forms of exercise, such as flexibility, cardio, balance, plyometrics, speed, agility, quickness, and resistance training into one system

Progressive overload

increasing intensity or volume of exercise programs using a systemic and gradual approach

Fundamental movement patterns

common and essential movements performed in daily life and exercise motions such as squatting, hinging, pulling, pushing, and vertical pressing

Acute variables

important components that specify how each exercise is to be performed, such as sets, reps, intensity, rest intervals, and volume

What is the stabilization phase of the OPT?

improving movement patterns, exercise technique, muscle imbalances, ROM and flexibility, conditioning, and enhancing stabilization

What is the strength endurance phase of the OPT?

using supersets to improve movement patterns and challenge stability and postural control

What is the muscular development phase of the OPT?

achieving maximal muscle growth with a variety of resistance training exercises

What is the maximal strength phase of the OPT?

improving maximal prime mover strength

What is the power phase of the OPT?

increasing maximal strength and rate of force production

Flexibility

the normal extensibility of soft tissues that allows for full ROM

Mobility

optimal flexibility and joint ROM

Relative flexibility

the process in which the body seeks the path of least resistance during functional movements

Postural distortion patterns

predictable patterns of muscle imbalances that appear as muscle imbalances, and altered force-couple relationships, osteokinematics, and arthrokinematics

Altered reciprocal inhibition

when an overactive agonist decreases the neural drive to its functional antagonist

Reciprocal inhibition

the simultaneous contraction of an agonist and relaxation of its antagonist

Synergistic dominance

occurs when synergists take over function for a weak or inhibited primary mover

Neuromuscular efficiency

the ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion

Stretch reflex

a signal from muscles spindles that causes a muscle to contract to prevent excessive lengthening

Lengthening reaction

neurological reactions that occur when a muscle is lengthened to allow the muscle to be stretched such as muscle spindle activation, stretch reflex causing contraction, and decreased muscle spindle activation in a relaxation response

Pattern overload

consistently repeating the same pattern of motion over time that can lead to dysfunction and injury

Cumulative injury cycle

tissue trauma that induces inflammation, spasms, adhesions, altered neuromuscular control, and muscle imbalances

Adhesion

weak, inelastic matric that decreases mobility of soft tissue

What is David’s law?

that soft tissue models along lines of stress

What are self myofascial techniques?

techniques such as foam rolling or massaging that treat and break up adhesions of the fascia and surrounding muscle tissues

Fascial system

a web of connecting fibers made of connective tissues found just under the skin

Medical precautions

medical conditions that could potentially be unsafe for a client

Contraindications

specific situations where a medication, procedure, or exercise should be avoided because it may be harmful ot the individual

Static stretching

passively taking a muscle to the point of tension and holding the stretch for at least 30 seconds

Stretch tolerance

the ability to experience the physical sensations of stretching to reduce the discomfort felt at the end of ROM

Active stretching

the process of using agonists and synergists to dynamically move the joint into a range of motion, often with 1-2 second holds for 5-10 reps

Dynamic stretching

uses force production of a muscle and momentum from the body to take a joint through the full available ROM to improve extensibility

List of controversial stretches

inverted hurdle, plow, shoulder stand, straight leg toe touch, and arching quadriceps