Muscle imbalance
Alteration of muscle length surrounding a joint.
OPT
Optimum Performance
Training
70% of death & disability
Chronic
... [Show More] diseases
Chronic diseases
Asthma
Cancer
Diabetes
Heart disease
57% of deaths caused by
Cardiovascular disease and cancer
Obesity
The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over recommended weight for their height.
Overweight
Refers to a person with a body mass index of 25 to 29.9,or who is between 25 to 30 pounds over the recommended weight for their height.
Desirable BMI for adult 20 years and older
Between 18.5 and 24.9
Americans older then age 20 overweight
66%
Americans that are obese
34%
Experts predict how many kids will be overweight by 2015
One in four kids
BMI
Body mass index
BMI calculation formula
BMI = 703 x weight(lb)/height (in)
BMI is
A persons weight in pounds divided by height
Blood lipids
Also known as cholesterol and triglycerides, blood lipids are carried by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
HDL
High density lipoproteins. "Good cholesterol"
Less then
200 mg/dl
A healthy total cholesterol level
LDL
Low density lipoproteins. "Bad cholesterol"
Between 200 and 239 mg/dl
A borderline high cholesterol level
More then
240 mg/dl
A high-risk cholesterol level
How many adults have total cholesterol values of
200 mg/dl or higher
More then 50%
Diabetes affects how many Americans
Nearly 23 million
Diabetes mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
Type 1 diabetes
Juvenal diabetes symptoms first appear in childhood, pancreas not producing insulin
Hyperglycemia
High blood sugar
Type 2 diabetes
Associated with obesity, particularly abdominal obesity and accounts for 90% to 95% of all diabetes
Musculoskeletal
Concerning, involving, or made up of both the muscles and bones
ACL
Anterior cruciate ligament
Neuromuscular stabilization (DSN)
A manual and rehabilitation approach to optimize based on scientific principles of developed kinesiology (body control)
Sprain
Injured ligament
Strain
Injured tendons or muscles
Deconditioned
A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and lack of core and joint stability.
Multiplanar movement
Movements in all directions
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Proprioceptively enriched environment
An unstable (yet controllable)
Physical situation which exercises are preformed that causes the body to use its internal balance and stabilization mechanisms.
Integrated training includes
Flexibility training
Cardio respiratory
Core
Balance
Plyometric (reactive)
Speed
Agility
Quickness
Resistance
OPT Model
Physiologic benefits
Improves cardio respiratory efficiency
Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
Increases metabolic efficiency (metabolism)
Increased bone density
OPT Model
Physical benefits
Decrease body fat
Increases lean body mass (muscle)
Increases tissue tensile strength (tendons, ligaments, muscles)
OPT Model performance benefits
Strength
Power
Endurance
Flexibility
Speed
Agility
Balance
OPT Model training levels
Stabilization
Strength
Power
Phases of training
Smaller divisions of training progression that fall within the three building blocks of training.
Muscular endurance
A muscle's ability to contract for an extended period.
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all plans of motion.(coordination)
Neuromuscular system
The muscles of the body collectively and the nerves supplying them.
OPT Stabilization Level-Phase 1:
Stabilization endurance training
(Main focus on increase muscle endurance and developing neuromuscular efficiency (coordination)
Phase 1: •stabilization•
stabilization endurance training GOALS-
*Improve muscle endurance
*Enhance joint stability
*Increase flexibility
*Enhance control of posture
*improve neuromuscular efficiency (balance, stabilization, muscular coordination)
Phase 1: •stabilization•
stabilization and endurance training
TRAINING STRATEGIES-
*training in unstable, yet controllable environments (proprioceptively enriched)
*low loads high repetition
Prime mover
The muscle that acts as the initial and main source of motive power.
Hypertrophy
Increasing muscle size
Maximal strength
Lifting heavy loads
Superset
Set of two exercise that are performed back-to-back, without any rest time between them.
OPT strength level Phase 2:
Strength endurance training, the goal is to enhance stabilization endurance while including prime mover strength.(consists of three phases)
OPT strength level Phase 3:
Hypertrophy training designed for individuals who have the goal of maximal muscle growth (bodybuilder)
OPT strength level Phase 4:
Maximal strength training works toward goal of maximal prime mover strength by lifting heavy loads.
Phase 2:
•Strength•
Strength and endurance training GOALS-
*improve stabilization endurance and increase prime mover strength
*improve overall work capacity
*enhance joint stabilization
*increase lean body mass
Phase 2:
•Strength• strength and endurance training
TRAINING STRATEGIES-
*moderate loads and repetitions (8-12)
*supersets: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program.
Phase 3:
•strength•
Hypertrophy training
GOALS-
*achieve optimal levels of muscular Hypertrophy (increase muscle size)
Phase 3:
•strength•
Hypertrophy training
TRAINING STRATEGIES-
*high volume, moderate to high loads, moderate or low repetitions (6-12) [Show Less]