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36 views

Nasm 1

Uploaded by

shahzaibgul516
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Integrated Training and the OPT Model

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 flexibility
training; cardiorespiratory training; core training; balance training; plyometric(reactive)
training; speed, agility, and quickness training; and resistance training.
OPT MODEL It is a process of programming that systematically progresses any client to
any goal. The OPT model is built on a foundation of principles that progressively and
systematically allows any client to achieve optimal levels of physiologic, physical, and
performance adaptations, including:
Physiologic Benefits
■ Improves cardiorespiratory efficiency ■ Enhances beneficial endocrine adaptations
■ Increases metabolic efficiency (metabolism)
■ Increases tissue tensile strength (tendons, ligaments, muscles)
■ Increases bone density
Physical Benefits
■ Decreases body fat ■ Increases lean body mass
Performance Benefits
■ Strength ■ Power ■ Endurance ■ Flexibility ■ Speed ■ Agility ■ Balance
The OPT model is divided into three different levels of training—stabilization, strength,
and power. Each level contains specific phases of training.
Stability phase The main focus of this form of training is to increase muscular
endurance and stability while developing optimal neuromuscular efficiency. The
progression for this level of training is proprioceptively based. This means that
difficulty is increased by introducing a greater challenge to the balance and
stabilization systems of the body (versus simply increasing the load). For example, a
client may begin by performing a push-up and then progress by performing the same
exercise using a stability ball. . This progression requires additional activation from the
nervous system and the stabilizing muscles of the shoulders and trunk to maintain
optimal posture while performing the exercise. Stabilization Endurance Training not
only addresses the existing structural deficiencies, it may also provide a superior way
to alter body composition (reduce body fat) because all the exercises are typically
performed in a circuit fashion (short rest period)with a high number of repetition. By
performing exercises in a proprioceptively enriched environment, the body is forced to
recruit more muscles to stabilize itself. In doing so more calorie are expended.
Goals and Strategies of Stabilization Level Training Phase 1
■ 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
environment : An unstable (yet controllable) physical situation in which exercises are
perform that causes the body to use its internal balance and stabilization mechanisms.
■ Low loads, high repetitions

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