1. Stabilization2. Strength 3. Power
OPT Training Phases
1. Stabilization endurance2. Strength endurance3. Hypertrophy4. Maximum Strength5. Power
Phases that have supersets
Phases 2 (strength endurance) and phase 5 (power)
Three parts of a neuron
1. cell body2. dendrites3. axon
Three joint motions
1. Roll2. Slide3. Spin
Skeletal system functions
provides support, strength, protection, and mineral/fat storage; blood cells made in bone marrow
Layers of muscle
epimysiumperimysiumendomysium (DEEPEST)
Slow twitch (type 1) muscle fibers
1. increased oxygen2. smaller3. less force4. slow fatigue
Fast twitch (type 2) muscle fibers
1. less oxygen2. larger3. more force4. fast fatigue
Muscle spindle
1. most sensitive to changes in MUSCLE LENGTH2. stretch reflex3. cause contraction
Golgi tendon organs
1. most sensitive to change in MUSCULAR TENSION2. attach to tendons3. cause relaxation
Blood flow in the heart
1. right atrium (gathers deoxygenated blood returning to heart)2. right ventricle (pumps deoxygenated blood to lungs)3. left atrium (collects oxygenated blood)4. left ventricle (pumps oxygenated blood) REMEMBER THE RIGHT ALWAYS HAS NO OXYGEN AND THE LEFT ALWAYS DOESVENTRICLES PUMP, ATRIUM COLLECTS
Blood vessels
1. arteries - carry blood AWAY from heart2. arterioles - end in capillaries3. capillaries - site of gas, chemical, and water exchange 4. venues - connect capillaries to larger veins 5. veins - transport blood TO the heart
Blood function
1. transport oxygen2. transport waste3. transport hormones4. carries heat 5. regulates temp6. clotting protects leaving7. fights disease in sickness
ATP-PC
anaerobic (no oxygen), high intensity, lasts 10-15 seconds
Glycolysis
30-50 seconds, use carbs, medium duration
Oxidative System
1. The oxidative system uses oxygen to generate energy from metabolic fuels (aerobic)2.Oxidative production of ATP occurs in the mitochondria3. Can yield much more energy (ATP) than anaerobic systems.4. The oxidative system is slow to turn on.5. Primary method of energy production during endurance events.
3 oxidative systems
1. aerobic glycolysis2. krebs cycle3. electron chain transport (ETC)
Respiratory quotient
CO2 produced/ O2 consumed; fats = 0.7, carbs =1
Sagittal plane
divides body into left and rightmotion: flexion and extensionaxis: coronal
Frontal plane
Divides the body into front and back portionsmotion: abduction/adduction, lateral flexion, eversion/inversion axis: anterior/posterior
Transverse plane
horizontal division of the body into upper and lower portionsmotion: internal/external rotation, left/right rotation, horizontal abduction/adduction axis: longitudinal
Calculating maximal heart rate
- Straight percentage method: HRmax = 220-age (easiest, less accurate)- Regression formula: HRmax = 208 - (0.7 x age) (more accurate)
HR training zones
1. 65% to 75%2. 76% to 85%3. 86% to 95%
Which pulse should be used by trainers?
Radial pulse (on the wrist)
Pronation distortion tight muscles (overative)
GastrocnemiusSoleusPeronealsAdductorsIlliotibial band Hip flexor complexbicep femoris (short)
Pronation distortion weak muscles (underactive)
anterior tibialisposterior tibialis vastus medialis gluteus medius/maximuship external rotators
Lower crossed tight muscles (OA)
gastrocnemius soleuship flexor complex adductorslatissimus dorsi erector spinae
Lower crossed weak muscles (UA)
anterior tibialis posterior tibialisgluteus maximus Lucius medius transverse abdominisinternal oblique
upper crossed tight muscles (OA)
upper trapezius levator scapulae sternocleidomastoidscalene latissimus dorsi teres majorsubscapularis pec major/minor
upper crossed weak muscles (UA)
deep cervical flexorsserratus anteriorrhomboidsmid trapeziuslower trapeziusteres minorinfraspinatus
OHS feet turn out OVERACTIVE
soleuslateral gastrocnemiusbiceps femoris (short)
OHS feet turn out UNDERACTIVE
medial gastrocnemius medial hamstring grasilis, sartorius, popliteus
OHS knees move in OVERACTIVE
adductor complexbicep femoris (short)tensor fascia lataevastus lateralis
OHS knees move in UNDERACTIVE
gluteus medius/maximusvastus medialis oblique
OHS LPHC leans forward OVERACTIVE
soluesgastrocnemiuship flexor complexabdominal complex
OHS LPHC leans forward UNDERACTIVE
anterior tibialisgluteus maximuserector spinae
OHS low back arches OVERACTIVE
hip flexor complexarrector spinaelatissimus dorsi
OHS low back arches UNDERACTIVE
gluteus maximushamstring complexintrinsic core stabilizers
OHS arms fall forward OVERACTICE
latissimus dorsiteres majorpec major/minor
OHS arms fall forward UNDERACTIVE
mid/lower trapsrhomboidsrotator cuffs
OHS what to view
ANTERIORLY:-feet, ankles, knees POSTERIORLY:-LPHC, shoulder and cervical complex
BMI for overweight
25-29.99
BMI for obese
30-34.99
cumulative injury cycle
1- Tissue Trauma2- Inflammation3- Muscle Spasm4- Adhesions5- Altered Neuromuscular Control6- Muscle Imbalance
Integrated flexibility continuum
Corrective flexibility (self myofascial release and static stretching) active flexibility (SMR and active isolated stretching)functional flexibility (SMR and dynamic stretching)
recommended exercise for adults
150 minutes of MODERATE exercise75 minutes of VIGOROUS AEROBIC exercise
cardiovascular training for general health
60% of maximum oxygen consumption
FITTE principle
F - FrequencyI - IntensityT - TimeT - TypeE - Enjoyment
local stabilization system muscles (type 1 slow twitch)
transverse of dominisinternal oblique lumbar multi fiduspelvic floor muscles diaphragm
best core exercise for beginner
prone iso abs
core musculature
local stabilization systemglobal stabilization system movement system
stabilization exercises
1. involve no lower joint movement2. balance power include a hop3. balance strength involve bending at hip or knee
proprioceptively challenging equipment
1. floor (least)2. balance beam3. half foam roll4. foam pad5. balance disk6. wobble board7. bosu ball (most)
three phases of plyometric training
eccentric (decelerates force)amortization (transition phase between eccentric and concentric)concentric (loading)
three phases of general adaptation syndrome
alarm reaction (soreness)resistance development (muscle growth)exhaustion (injury)
5 resistance training adaptations
1. stabilization2. muscular endurance3. muscular hypertrophy4. strength5. power
resistance training systems
SINGLE SET - one set of each exerciseMULTIPLE SET - multiple setsPYRAMID - increasing/decreasing weight with each setSUPERSET - 2 exercises in rapid successionDROP SETS - perform set to failure, remove % of load, then continueCIRCUIT TRAINING - series of exercises with minimal restPERIPHERAL HEART ACTION - alternating upper and lower body exercisesSPLIT-ROUTINE - breaking body up into separate parts in separate daysVERTICAL LOADING - exercises in a vertical manner down the bodyHORIZONTAL LOADING - all sets of a body part completed before moving on
acute variables of training
Repetitionssetstraining intensityrepetition tempotraining volumerest intervaltraining frequencytraining durationexercise selection
ATP recovery
20-30 sec = 50%40 sec = 75%60 sec = 85%3 min = 100%
PROGRAM DESIGN CONTINUUM: muscle endurance
reps: 12 to 20sets: 1-3intensity: 50% to 70%tempo: slow (4/2/1)rest: 0-90 sec
PROGRAM DESIGN CONTINUUM: hypertrophy
reps: 6 to 12sets: 3 to 5intensity: 70% to 85%tempo: moderate (2/0/2)rest: 0-60 sec
PROGRAM DESIGN CONTINUUM: maximum strength
reps: 1 to 5sets: 4 to 6intensity: 85% to 100%tempo: fastrest: 3 to 5 min
PROGRAM DESIGN CONTINUUM: power
reps: 1 to 10sets: 3 to 6intensity: 35% to 45%tempo: fastrest: 3 to 5 min
exercise tools
free weightsmachinescable machineselastic bandsmedicine bands kettlebells body weightTRXbosu ballstability ball
protein intake
sedentary person - .4 g/lbstrength - .5 - .8 g/lbendurance - .5 - .6 g/lb
amino acids
20 total8 essential (cannot be manufactured by body; must be obtained by food)
recommended macros
protein: 10% to 35%carbohydrates: 45% to 65%fats: 20% to 35%
macro calories
protein: 4 cal/gramcarb: 4 cal/gramfat: 9 cal/gramalcohol: 7 cal/gram
Fluid recommendations
6-12 oz every 15-20 mins of exercise16-24 oz/lb lost during exercise
common vitamins with adverse effects when consumed in excess
zincironvitamin Avitamin D
5 stages of change
1. Precontemplation2. Contemplation3. Preparation4. Action5. Maintenance
SMART goals
Specific (clearly defined)Measurable (quantifiable)Attainable (challenging but not extreme)Realistic (client = willing and able)Timely (specific date)
autogenic inhibition
neural impulse > impulses that cause muscles to contractinhibitory effect on muscle spindles
reciprocal inhibition
contraction of one muscle set accompanied by relaxation of antagonist muscle that allows movement
Altered reciprocal inhibition
inhibition caused by tight agonist that inhibits functional antagonist
synergistic dominance
inappropriate muscles take over the function of a weak or inhibited prime mover
el pupitre