Term
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Definition
| Obesity is the condition of being consider-ably overweight, and refers to a person with a body mass index (BMI) of 30 or greater, or who is at least 30 pounds over the recommended weight for their height (5) |
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Term
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Definition
| Overweight is defined as a person with a BMI of 25 to 29.9, or who is between 25 to 30 pounds over the recommended weight for their height (5). Excessive body weight is associated with a myriad of health risks including cardiovascular disease, type 2 diabetes, high cho-lesterol, osteoarthritis, some types of cancer, pregnancy complications, shortened life expectancy, and decreased quality of life. |
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Term
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Definition
| Blood lipids, also known as cholesterol and trig-lycerides, are carried in the bloodstream by protein molecules known as high-density lipoproteins, or “good cholesterol,” and low-density lipoproteins, or “bad cholesterol.” |
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Term
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Definition
| Diabetes mellitus is a condition in which blood glucose or “blood sugar” is unable to enter cells either because the pancreas is unable to produce insulin or the cells have become insu-lin resistant. |
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Term
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Definition
| Type 1 diabetes, often referred to as juvenile diabetes because symptoms of the disease typically fi rst appear in childhood, is the result of the pancreas not produc-ing insulin. As a result, blood sugar is not optimally delivered into the cells, resulting in “hyperglycemia” or high blood sugar. |
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Term
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Definition
| Type 2 diabetes is associated with obesity, particularly abdominal obesity, and accounts for 90 to 95% of all diabetes (10). Patients with type 2 diabetes usually pro-duce adequate amounts of insulin; however, their cells are resistant and do not allow insulin to bring adequate amounts of blood sugar (glucose) into the cell. |
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Term
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Definition
| Low-back pain is a primary cause of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of all adults |
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Definition
| An estimated 80,000 to 100,000 anterior cruciate ligament (ACL) injuries occur annu-ally in the general US population. Approximately 70% of these are noncontact injuries . In addition, ACL injuries have a strong correlation to acquiring arthritis in the affected knee. Most ACL injuries occur between 15 and 25 years of age. This comes as no surprise when considering the lack of activity and increased obesity occur-ring in this age group. |
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Term
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Definition
| Musculoskeletal Injuries In 2003, musculoskeletal symptoms were the number two reason for physician visits. Approximately 31 million visits were made to physicians’ offi ces because of back prob-lems in 2003, including more than 10 million visits for low-back problems. Approxi-mately 19 million visits in 2003 were made because of knee problems, 14 million for shoulder problems, and 11 million for foot and ankle problems (28).Unnatural posture, caused by improper sitting, results in increased neck, mid- and lower back, shoulder, and leg pain. Of work-related injuries, more than 40% are sprains (injured ligaments) and strains (injured tendons or muscles). More than one third of all work-related injuries involve the trunk, and of these, more than 60% involve the low back. These work-related injuries cost workers approximately 9 days per back episode or, combined, more than 39 million days of restricted activity. The monetary value of lost work time as a result of these musculoskeletal injuries was estimated to be approxi-mately $120 billion |
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Term
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Definition
| It is important to note that deconditioned does not simply mean a person is out of breath when climbing a fl ight of stairs or that they are overweight. It is a state in which a person may have muscle imbalances, decreased fl exibility, or a lack of core and joint stability. All of these conditions can greatly affect the ability of the human body to pro-duce proper movement and can eventually lead to injury. |
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Term
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Definition
| The cumula-tive sensory input to the central nervous system from all mecha-noreceptors that sense body position and limb movement. |
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Term
| Proprioceptively Enriched Environment |
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Definition
| Proprioceptively Enriched Environment: An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms. |
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Term
| Integrated Training and the OPT Model |
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Definition
| Integrated training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system. These forms of training include fl exibility train-ing; cardiorespiratory training; core training; balance training; plyometric (reactive) training; speed, agility, and quickness training; and resistance training. |
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Term
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Definition
| Phases of Training:Smaller divisions of training progressions that fall within the three building blocks of training. |
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Term
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Definition
| Muscular Endurance: A muscle’s ability to contract for an extended period. |
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Term
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Definition
| Neuromuscular Efficiency: The ability of the neuro-muscular system to enable all muscles to efficiently work together in all planes of motion. |
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Term
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Definition
| Prime Mover: The muscle that acts as the initial and main source of motive power. |
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Term
| PHASE 1: STABILIZATION ENDURANCE TRAINING |
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Definition
Goals:
Improve muscular endurance
Enhance joint stability
Increase flexibility
Enhance control of posture
Improve neuromuscular efficiency (balance, stabilization, muscular coordination)
Training Strategies
Training in unstable, yet controllable environments (proprioceptively enriched)
Low loads, high repetitions |
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Term
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Definition
| The Strength Level of training follows the successful completion of stabilization train-ing. The emphasis is to maintain stabilization endurance while increasing prime mover strength. This is also the level of training an individual will progress to if his or her goals are hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads). The Strength Level in the OPT model consists of three phases |
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Term
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Definition
| Superset: Set of two exercises that are performed back-to-back, without any rest time between them. |
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Term
| Phase 2: Strength Endurance Training |
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Definition
| In Phase 2: Strength Endurance Training, the goal is to enhance stabilization endur-ance while increasing prime mover strength. These two adaptations are accomplished by performing two exercises in a superset sequence (or back-to-back without rest) with similar joint dynamics (Table 1.1). The fi rst exercise is a traditional strength exercise performed in a stable environment (such as a bench press), whereas the second exer-cise is a stabilization exercise performed in a less stable (yet controllable) environment (such as a stability ball push-up). The principle behind this method is to work the prime movers predominantly in the fi rst exercise to elicit prime mover strength. Then, imme-diately follow with an exercise that challenges the stabilization muscles. This produces an increased ability to maintain postural stabilization and dynamic joint stabilization. |
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Term
| Phase 3: Hypertrophy Training |
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Definition
| Phase 3: Hypertrophy Training is designed for individuals who have the goal of maximal muscle growth (such as bodybuilders). Phase 4: Maximal Strength Training works toward the goal of maximal prime mover strength by lifting heavy loads. These two phases of training can be used as special forms of training and as progressions within Strength Level Training. |
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Term
| PHASE 2: STRENGTH ENDURANCE TRAINING |
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Definition
PHASE 2: STRENGTH ENDURANCE TRAINING Goals
Improve stabilization endurance and increase prime mover strength
Improve overall work capacity
Enhance joint stabilization
Increase lean body mass
Training Strategies
Moderate loads and repetitions (8–12) Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training |
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Term
| PHASE 3: HYPERTROPHY TRAINING |
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Definition
PHASE 3: HYPERTROPHY TRAINING
(OPTIONAL PHASE, DEPENDING ON CLIENT’S GOALS)
Goal Achieve optimal levels of muscular hypertrophy (increase muscle size)
Training Strategies
High volume, moderate to high loads, moderate or low repetitions (6–12) |
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Term
| PHASE 4: MAXIMUM STRENGTH TRAINING |
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Definition
PHASE 4: MAXIMUM STRENGTH TRAINING (OPTIONAL PHASE, DEPENDING ON CLIENT’S GOALS)
Goals
Increase motor unit recruitment Increase frequency of motor unit recruitment
Improve peak force
Training Strategies
High loads, low repetitions (1–5), longer rest periods |
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Term
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Definition
The Power Level of training should only be entered after successful completion of the Stabilization and Strength Levels.
This level of training emphasizes the development of speed and power. This is achieved through one phase of training simply named Phase 5: Power Training. |
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Term
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Definition
| Phase 5: Power Training.The premise behind this phase of training is the execution of a traditional strength exercise (with a heavy load) superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics. This is to enhance prime mover strength while also improving the rate of force production. |
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Term
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Definition
PHASE 5: POWER TRAINING
Goals
Enhance neuromuscular efficiency Enhance prime mover strength
Increase rate of force production
Training Strategies
Superset: one strength and one power exercise per body part in the resistance training portion of the program
Perform all power exercises as fast as can be controlled |
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