Chapter 1: The Scientific Rationale for Integrated Training

Body Mass Index: a height to weight ratio used as an indicator for particular weight ranges. Obesity: The condition of being considerably overweight, and prefers to a person with a body mass index of 30 or greater. Overweight: Refers to a person with a body mass index of 25-29.9 or 25-30 pounds over the recommended weight for their height.

Injury Prevention: Deconditioned: A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability. Proprioception: The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement.

OPT Training Model: Phases 1-5 Stabilization 2.Strength Endurance 3. Hypertrophy 4. Maximal Strength 5. Power

OPT Model: Phases of Training Stabilization: Neuromuscular Efficiency: (coordination) The ability of the neuromuscular system to enable muscles to efficiently work together in all planes of motion. Muscular Endurance: A muscles ability to contract for an extended period of time.

OPT Model: Phases of Training Strength: is a hybrid form of training that promotes increased stabilization endurance, hypertrophy (size), and strength. Strength Endurance: is to enhance stabilization endurance while increasing prime mover strength. (i.e. superset) Hypertrophy: is specific for the adaptation of maximal muscle growth with fast results, focusing on high levels of volume (weight) with minimal rest period to force cellular changes that result in an overall increase in muscle size. Maximal Strength: focusing on increasing the load placed on the muscles of the body to increase the highest level of force. Recruitment (use) of more muscles Rate of force produced by individual muscles Muscle synchronization

OPT Model: Phases of Training Power: (explosiveness)designed to increase the rate of force production (speed of muscle contraction). the range of training intensities is important to stimulate different physiological changes. Rate of force production: Ability of muscles to exert maximal force output in a minimal amount of time.

OPT Model: Superset

Clients Name: Date: Goal: Focus: Phase: Body Part: SETS X REPS Phase: Exercise: SETS REPS Rest