Chapter 13 - Integrated Training and the OPT Model

What does integrated training combine into one system?

Flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training

What training approach forces the body to become stronger?

Progressive overload

What are the fundamental movement patterns?

Squatting, hip hinge, pulling, pushing, and pressing

What must the client do to place their body in the most optimal state to perform movement patterns safely and effectively

Maintain ideal posture

What allows joints to move freely?

Optimal ROM

What planes of motion should a program require movement in?

All three: sagittal, frontal, and transverse

What are acute variables for training?

Repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, and exercise order

An ever changing integrated training approach provides a systematic and progressive approach to training. What are its components?

Flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training

What are benefits of flexibility training?

Increased joint ROM, possible decrease in muscle soreness, and potential reduction in injury risk

What are benefits of cardiorespiratory training?

Decreased heart rate and blood pressure and increased stroke volume and cardiac output

What are benefits of core training?

Reduce risk of falls and ankle sprains and improve proprioception and agility based activities

What are benefits of plyometric training?

Improved bone mineral density and soft tissue strength, expression of power and explosiveness, and increase in metabolic expenditures for weight management

What are benefits of SAQ (Speed, Agility, Quickness) training?

Improved top speed, change in direction, and rate of acceleration and deceleration

What are benefits of resistance training?

Increased endurance, strength, and power; muscular hypertrophy; and weight management

What is the OPT (Optimum Performance Training) model based on?

Scientific rationale of human movement science and uses principles of integrated training

What are the three different levels of training in the OPT model? How many total phases are there?

Stability, strength, and power

5 phases

What is phase 1 of the OPT model? What is it designed to do?

Stabilization endurance

Teach optimal movement patterns (pushing, pulling, pressing, squatting, hip hinging, etc.), core and joint stability, and help clients become familiar with various modes of exercise

What is phase 2 of the OPT model? What is the goal?

Strength endurance

Enhance stabilization endurance while increasing prime mover strength

What is phase 3 of the OPT model? Who is it designed for?

Muscular development

Individuals who have the goal of maximal muscle growth or altered body composition (like fat loss)

What is phase 4 of the OPT model? What is the goal? How is it achieved?

Maximal strength

Maximal prime mover strength

Lifting heavy loads

What is phase 5 of the OPT model? What is the goal?

Power

Increase maximal strength and rate of force production