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Three stages of the OPT model - 1. Stabilization
- Strength
- Power OPT Training Phases - 1. Stabilization endurance
- Strength endurance
- Hypertrophy
- Maximum Strength
- Power Phases that have supersets - Phases 2 (strength endurance) and phase 5 (power) Three parts of a neuron - 1. cell body
- dendrites
- axon Three joint motions - 1. Roll
- Slide
- Spin Skeletal system functions - provides support, strength, protection, and mineral/fat storage; blood cells made in bone marrow Layers of muscle - epimysium perimysium endomysium (DEEPEST) Slow twitch (type 1) muscle fibers - 1. increased oxygen
- smaller
- less force
- slow fatigue Fast twitch (type 2) muscle fibers - 1. less oxygen
- larger
- more force
- fast fatigue Muscle spindle - 1. most sensitive to changes in MUSCLE LENGTH
- stretch reflex
- cause contraction Golgi tendon organs - 1. most sensitive to change in MUSCULAR TENSION
- attach to tendons
- cause relaxation Blood flow in the heart - 1. right atrium (gathers deoxygenated blood returning to heart)
- right ventricle (pumps deoxygenated blood to lungs)
- left atrium (collects oxygenated blood)
- left ventricle (pumps oxygenated blood) REMEMBER THE RIGHT ALWAYS HAS NO OXYGEN AND THE LEFT ALWAYS DOES VENTRICLES PUMP, ATRIUM COLLECTS Blood vessels - 1. arteries - carry blood AWAY from heart
- arterioles - end in capillaries
- capillaries - site of gas, chemical, and water exchange
Sagittal plane - divides body into left and right motion: flexion and extension axis: coronal Frontal plane - Divides the body into front and back portions motion: abduction/adduction, lateral flexion, eversion/inversion axis: anterior/posterior Transverse plane - horizontal division of the body into upper and lower portions motion: 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%
- 76% to 85%
- 86% to 95% Which pulse should be used by trainers? - Radial pulse (on the wrist) Pronation distortion tight muscles (overative) - Gastrocnemius Soleus Peroneals Adductors Illiotibial band Hip flexor complex
bicep femoris (short) Pronation distortion weak muscles (underactive) - anterior tibialis posterior tibialis vastus medialis gluteus medius/maximus hip external rotators Lower crossed tight muscles (OA) - gastrocnemius soleus hip flexor complex adductors latissimus dorsi erector spinae Lower crossed weak muscles (UA) - anterior tibialis posterior tibialis gluteus maximus Lucius medius transverse abdominis internal oblique upper crossed tight muscles (OA) - upper trapezius levator scapulae sternocleidomastoid scalene latissimus dorsi
OHS LPHC leans forward OVERACTIVE - solues gastrocnemius hip flexor complex abdominal complex OHS LPHC leans forward UNDERACTIVE - anterior tibialis gluteus maximus erector spinae OHS low back arches OVERACTIVE - hip flexor complex arrector spinae latissimus dorsi OHS low back arches UNDERACTIVE - gluteus maximus hamstring complex intrinsic core stabilizers OHS arms fall forward OVERACTICE - latissimus dorsi teres major pec major/minor OHS arms fall forward UNDERACTIVE - mid/lower traps rhomboids rotator cuffs OHS what to view - ANTERIORLY:
-feet, ankles, knees POSTERIORLY: -LPHC, shoulder and cervical complex BMI for overweight - 25-29. BMI for obese - 30-34. cumulative injury cycle - 1- Tissue Trauma 2- Inflammation 3- Muscle Spasm 4- Adhesions 5- Altered Neuromuscular Control 6- 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 exercise 75 minutes of VIGOROUS AEROBIC exercise cardiovascular training for general health - 60% of maximum oxygen consumption FITTE principle - F - Frequency I - Intensity T - Time
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. stabilization
- muscular endurance
- muscular hypertrophy
- strength
- power resistance training systems - SINGLE SET - one set of each exercise MULTIPLE SET - multiple sets PYRAMID - increasing/decreasing weight with each set SUPERSET - 2 exercises in rapid succession DROP SETS - perform set to failure, remove % of load, then continue CIRCUIT TRAINING - series of exercises with minimal rest PERIPHERAL HEART ACTION - alternating upper and lower body exercises SPLIT-ROUTINE - breaking body up into separate parts in separate days VERTICAL LOADING - exercises in a vertical manner down the body HORIZONTAL LOADING - all sets of a body part completed before moving on acute variables of training - Repetitions sets
training intensity repetition tempo training volume rest interval training frequency training duration exercise selection ATP recovery - 20-30 sec = 50% 40 sec = 75% 60 sec = 85% 3 min = 100% PROGRAM DESIGN CONTINUUM: muscle endurance - reps: 12 to 20 sets: 1- intensity: 50% to 70% tempo: slow (4/2/1) rest: 0-90 sec PROGRAM DESIGN CONTINUUM: hypertrophy - reps: 6 to 12 sets: 3 to 5 intensity: 70% to 85% tempo: moderate (2/0/2) rest: 0-60 sec PROGRAM DESIGN CONTINUUM: maximum strength - reps: 1 to 5 sets: 4 to 6
recommended macros - protein: 10% to 35% carbohydrates: 45% to 65% fats: 20% to 35% macro calories - protein: 4 cal/gram carb: 4 cal/gram fat: 9 cal/gram alcohol: 7 cal/gram Fluid recommendations - 6-12 oz every 15-20 mins of exercise 16-24 oz/lb lost during exercise common vitamins with adverse effects when consumed in excess - zinc iron vitamin A vitamin D 5 stages of change - 1. Precontemplation
- Contemplation
- Preparation
- Action
- 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 contract inhibitory 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
