Integrated Training and OPT Model Summary

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Integrated Training and the OPT Model Summary

• Integrated training combines flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training into one system.
• With a progressive and systematic exercise program using a progressive overload approach, the body adapts and becomes stronger.
• Fundamental movement patterns include squatting, hip hinge, pulling, pushing, and pressing.
• Ideal posture ensures the client's body is in the most optimal state for safe and effective movement patterns.
• Optimal ROM allows joints to move freely.
• Fitness professionals should program for movement in all three planes of motion: sagittal, frontal, and transverse.
• Acute variables for training: repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, and exercise order.
• An integrated training approach is systematic and progressive and includes flexibility, cardiorespiratory, core, balance, plyometric (reactive), SAQ, and resistance training.
• Flexibility training increases joint ROM, may decrease muscle soreness, and potentially reduces injury risk.
• Cardiorespiratory training decreases heart rate and blood pressure while increasing stroke volume and cardiac output.
• Core training enhances posture, improves bodily function for daily living, increases balance, stabilization, and kinetic chain coordination, minimizes low-back pain, and improves skill-related movements.
• Balance training reduces the risk of falls and ankle sprains while improving proprioception and agility-based activities.
• Plyometric (reactive) training improves bone mineral density and soft tissue strength and the expression of power and explosiveness while increasing the metabolic expenditures required for weight management.
• SAQ training improves top speed, change in direction, and rates of acceleration and deceleration.
• Resistance training increases endurance, strength, power, muscular hypertrophy, and assists in weight management.
• The OPT model is based on the scientific rationale of human movement science and integrates training principles.
• The OPT model has three levels of training; stabilization, strength, and power, divided into five phases.
• Phase 1 Stabilization Endurance Training teaches optimal movement patterns (pushing, pulling, pressing, squatting, hip hinging), core and joint stability and familiarizes clients with various exercise modes.
• Phase 2 Strength Endurance Training enhances stabilization endurance while increasing prime mover strength.
• Phase 3 Muscular Development Training is designed for clients seeking maximal muscle growth or altered body composition (fat loss).
• Phase 4 Maximal Strength Training aims to increase maximal prime mover strength by lifting heavy loads.
• Phase 5 Power Training increases maximal strength and rate of force production.

Flexibility Training Concepts Summary

• Flexibility represents normal soft tissue extensibility that allows complete joint ROM.
• Flexibility significantly influences mobility during dynamic motion.
• Poor flexibility leads to relative flexibility, where the HMS finds the path of least resistance during functional movements.
• The HMS (kinetic chain) comprises the muscular, skeletal, and nervous systems and is split into upper and lower regional chains.
• Muscle imbalance is caused by postural distortions, repetitive movement, cumulative trauma, emotional duress, poor training technique, poor bodily control, and biased training patterns.
• Muscle imbalance can result in altered reciprocal inhibition, synergistic dominance, and osteo- and arthrokinematics dysfunction.
• Synergistic dominance is a neuromuscular phenomenon where synergists compensate for weak/inhibited prime movers, leading to altered reciprocal inhibition of the antagonist muscle.
• Osteokinematics describes bone/joint movement through a ROM, and arthrokinematics describes joint surface motion.
• Altered joint motion stems from altered muscle length-tension, force-couple relationships, and poor joint surface motion, resulting in poor efficiency.
• Neuromuscular efficiency is nervous system's ability to recruit correct muscles, produce/reduce force, and dynamically stabilize the structure in all three planes.
• Optimal neuromuscular efficiency necessitates proper flexibility in all three planes.
• The scientific rationale for flexibility training is explained through pattern overload and the cumulative injury cycle.
• Common forms of flexibility exercise include: self-myofascial techniques, as well as static, active, and dynamic stretching.
• Self-myofascial rolling is thought to produce both local mechanical and neurophysiological effects on the myofascial tissues.
• Static stretching involves passively holding a muscle at its tension point for at least 30 seconds.
• Active stretching involves using agonists/synergists to dynamically move a joint into a ROM, holding for 1-2 seconds and repeating for 5-10 repetitions.
• Dynamic stretching uses muscle force production and body momentum to bring a joint through its full available ROM.
• Relative flexibility involves the body seeking least resistance in functional movements.
• Force-couple relationships involve synergistic muscles working together to create movement around a joint.
• Reciprocal inhibition occurs when an agonist receives a contraction signal, its functional antagonist also receives an inhibitory signal, allowing it to lengthen.
• Altered reciprocal inhibition is when an overactive agonist reduces neural drive to its functional antagonist.
• Synergistic dominance involves synergists compensating for a weak/inhibited prime mover (agonist).
• Altered length-tension relationship occurs when a muscle's resting length is too short or long, reducing its force production.
• Muscle spindles are sensory receptors sensitive to the rate and change in muscle length.
• The Golgi tendon organ (GTO) is a sensory receptor at the point where skeletal muscle fibers insert into the tendons of skeletal muscle, sensitive to changes in muscular tension and rate of tension change.
• Autogenic inhibition is the process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
• Pattern overload involves repeating the same motion over long periods, leading to dysfunction or injury.
• Davis's law states that soft tissue models along the line of stress.
• Self-myofascial rolling's mechanism of action is Autogenic inhibition with training variables of 1-3 sets, holding each tender area for 30 seconds
• The mechanism of action for static stretching is Stretch tolerance and/or reciprocal inhibition (how stretch is performed) with training variables of 1-3 sets, holding each stretch for 30 seconds
• The mechanism of active stretching is reciprocal inhibition with Training Variables of 1-3 sets, hold each stretch for 1-2 seconds and repeat for 5-10 repetitions
• Dynamic stretching has a mechanism of action is reciprocal inhibition with Training Variables of 1-3 sets, 5–10 repetitions, 3-10 exercises

Cardiorespiratory Fitness Training Summary

• Cardiorespiratory fitness reflects the cardiovascular and respiratory systems' ability to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
• Cardiorespiratory fitness is one of five components to over all health and related physical fitness; the others being muscular strength, muscular endurance, flexibility, and body composition.
• Research has shown that an individual's cardiorespiratory fitness is a strong predictor of morbidity and mortality.
• Research indicates that cardiorespiratory exercise and physical activity have many benefits that enhance health, longevity, and weight loss.
• Cardiorespiratory exercise, individually determined, should use the FITTE-VP principle (frequency, intensity, type, time, enjoyment, volume, and progression).
• Frequency refers to the number of training sessions in a given time period (usually per week).
• Performing moderate-intensity exercise (like brisk walking) at least five times per week, or vigorous-intensity exercise (like jogging or running) at least three times per week, or a combination of both, is acceptable.
• Intensity refers to the demand level the activity places on the body.
• Some methods for monitoring cardiorespiratory exercise intensity include calculating V02 max, using percentages of maximal heart rate (HRmax), heart rate reserve (HRR), metabolic equivalents (METs), ratings of perceived exertion (RPE), and using the talk test.
• Time refers to the duration of an exercise session, typically in minutes.
• Adults should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking) weekly or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (jogging or running), or they can do a combination of both.
• Type refers to the selected activity mode (cycling, running, or swimming).
• Enjoyment refers to the amount of derived pleasure derived from engaging in a specific exercise or activity.
• Volume of exercise represents the total work performed in each timeframe, typically one week.
• Progression refers to how an exercise program advances.
• Each exercise session should include a warm-up, conditioning, and cool-down phase.
• Stage 1 improves cardiorespiratory fitness in healthy sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and involves steady-state aerobic exercise.
• Stage 2 involves recovery intervals workout just below VT1 (moderate intensity) and work intervals at an intensity just above VT1 (challenging to hard intensity).
• Once clients are accustomed to stage 2 intervals and adapt to the physical demands, they can perform moderately intense steady-state cardio just above VT1, if desired.
• Stage 3 includes the client moving in and out of training zones 1, 2, and 3.
• Stage 4 involves interval training integrating all four training zones.
• Stage 5 focuses on drills that help improve conditioning with linear, multidirectional, and sport-specific activities and often combines high-intensity interval training with small-sided games and agility drills.
• Common postural deviations during cardiorespiratory training include rounded shoulders and forward head, anterior pelvic tilt, or adducted and internally rotated knees and pronated feet.
• Caution should be taken to monitor a client's posture during cardiorespiratory exercise.
• During initial use of bicycles or steppers, be minimal with clients with an anterior pelvic tilt because the hips are placed in a constant state of flexion, which compounds flexor complex to the hips. If they are used, emphasize flexibility techniques for the hip flexors before and after use, and also emphasize strengthening exercises for the core and gluteal complex.
• Cardiorespiratory exercise that involves the lower extremities requires proper mobility at the ankle joint with clients who have adducted and internally rotated knees and pronated feet. Emphasize self-myofascial techniques as well as streches to the calves, adductors, and hip flexors. Strengthening exercises for the gluteus medius and maximus can also be emphasized in the core.
• Treadmills and steppers during climbing on cardiorespiratory training may be too extreme for constant repetition if clients who have adducted and internally rotated knees and pronated feet if they hold onto the rails and speed up the pace. If used, use flexibility exercises along with exercises to correct the posture

Core Training Concepts Summary

• Core training improves posture, enhances performance, increases injury resistance, and accelerates injury rehabilitation
• The core structures make up the lumbo-pelvic-hip complex (LPHC) and includes the global and local core musculature.
• Local core muscles attach on or near the vertebrae and provide dynamic control of spinal segments, limiting excessive compression, shear, and rotational forces between spinal segments.
• Global core muscles are superficial in the trunk; they move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments as functional units.
• In core training, both local and global muscles should be trained to develop core stability and efficient movement.
• Core strength maintains the spine's natural curvatures at rest and during movement.
• Large curvatures of the spine from midline are abnormal and may be structural/functional scoliosis.
• Core training can improve injury resistance by contributing to more coordinated motion between the trunk and lower extremities during high-energy, sport-specific activities.
• Emphasize increasing proprioceptive demand, not external resistance, and movement quality across the LPHC when developing a core training program.
• Vary planes of motion, ranges of motion, speed of motion, volume, & exercise for core training, progressing cautiously to ensure mastery.
• Begin with core exercises that involve little spine motion, targeting local core musculature, like marching, floor/ball bridge, floor/ball cobra, plank, side plank, dead bug, and Pallof press.
• The next-progression incorporates more motion at the spine, targeting globals, like floor/ball crunch, back extension, reverse crunch, knee-up, & cable rotation, lift, & chop.
• Explosive movement through the trunk & extremities, such as certain medicine ball throws, is the most core exercise progression level.

Balance Training Concepts Summary

• Balance training is an important component of an exercise program to maximize performance, improve injury resistance and enhance injuries
• Center of gravity of the base of support is involved in balance to maintain the body and enhance coordination
• Static, semi-dynamic, and dynamic
• Vision, vestibular senses, somatosensation
• Has been shown when incorporated into a program that performance improves
• Strong evidence that balance training programs reduced the risks of falls in adults
• Emphasize safety in your designs.

Plyometric (Reactive) Training Concepts Summary

• Plyometric training (jump or reactive training) uses explosive movements like bounding, jumping, and upper body movements to build muscular power.
• Plyometric training develops control and production of ground reaction forces, which are used to project the body with greater speed.
• Adequate core strength, joint stability, ROM, and balance is required before explosive plyometric exercises.
• The integrated performance states that to move with precision, forces need to be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically).
• A plyometric exercise's phases include the eccentric (loading), amortization (transition), and concentric (unloading) phases.
• Plyometric exercises raise rate of force production (power) and motor unit recruitment.
• Plyometric exercises should progress from simple to intermediate to advanced and from low to moderate to high intensity.
• Intensity is prescribed based on the client's ability to maintain technique; if technique becomes lost, the intensity is lessened.
• Plyometric intensity describes the amount of muscular, connective tissue, and joint effort/stress, plus jump distance.
• Plyometric volume is measured by the number of foot contacts, throws, or catches.
• As a general recommendation is to allow at least 1 day between intense plyometric training sessions and 48-72 hours for novice indviduals.
• Proper landing and rebounding mechanics is essential as plyometric involves jumping, bouncing, and explosive movements
• As a general rule, recovery times of 60 to 120 seconds between drills should be sufficient for full recovery, but this is dictated by the client's fitness level.
• For new clients, Plyometric exercise should initially involve small jumps, and clients should hold the landing position for 3-5 seconds and make any adjustments necessary to correct faulty postures before performing the next jump.
• To jumps with more amplitude and dynamic motion performed with a repetitive tempo is the next progression
• The last progression includes exercises that are performed as fast and as explosively as possible.

Speed, Agility, and Quickness Training Concepts Summary

• SAQ training effectively enhances muscular, neurological, connective tissue, and cardiovascular fitness.
• SAQ exercises lead to improvements in physical performance, sustaining youthful movement.
• It allows clients to improve acceleration, deceleration, and dynamic body stabilization during high-velocity movements in all planes.
• Speed is the product of stride rate and length, referring to the velocity of distance divided by time.
• Agility necessitates the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction while maintaining postural control.
• Quickness is ability to react to a stimulus and appropriately change the body's motion in response.
• Stride rate is strides taken in a time frame, while stride length is the stride distance covered.
• Proper running mechanics enable clients to maximize force generation through biomechanical efficiency.
• Incorporating an SAQ program can significantly improve the physical health profile of healthy, sedentary, and even nonathletic adults with medical or health limitations.
• Youth SAQ programs reduce likelihood of athletic injury, increase exercise participation later in life, plus improve physical fitness.
• SAQ training can help prevent age-related decreases in bone density, coordination, and muscular power for older adults.
• High-intensity, short SAQ drills are valid interval training tools for nonathletic populations, like weight-loss clients.

Resistance Training Concepts Summary

• The GAS model outlines three stages of response to stress: alarm reaction, resistance development, and finally, exhaustion.
• The alarm reaction stage, the initial response to a stressor, includes fatigue, joint stiffness, and DOMS.
• The resistance development stage involves physiological changes that promote training adaptations and performance increases.
• Too much stress leads to the exhaustion stage, marked by stress factures, muscle/ligament sprains/strains, joint pain, and emotional fatigue.
• The principle of specificity, aka the SAID principle, details the body's responses and adaptations to exercise.
• Mechanical specificity involves the weight and movements placed on the body.
• Neuromuscular specificity involves the speed of contraction and exercise selection.
• Metabolic specificity involves energy demand placed on the body.
• Resistance training adaptations: stabilization, muscular endurance, hypertrophy, strength, and power.
• Stabilization is the body's ability to provide optimal dynamic joint support to maintain posture during all movements.
• Muscular endurance is the ability of the muscle to produce maintain force production over time.
• Muscular hypertrophy is the enlargement of skeletal muscle fibers.
• Strength is the ability of the neuromuscular system to produce tension internally, specifically in the muscles and connective tissues, to react to an external force.
• Power is the ability of the neuromuscular system to produce the greatest force in the shortest time.
• Repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, and/or training frequency are all acute variables.
• Common training systems include: warm-up set, single set, multiple set, pyramid, superset, complex training, drop set, circuit training, and split routine.
• Maintaining a safe environment, using proper equipment, and monitoring exercise technique using the five kinetic chain checkpoints ensures the safety of the client.