Stabilization Endurance is
the foundation of the entire OPTTM Model
. During this first phase, clients will perform 12-20 repetitions per set, their movement speeds will slow down, and the intensity/weight used for exercises reduced to promote muscular endurance and ensure correct form and technique.
What is stabilization endurance?
What is Stabilization Endurance? Stabilization endurance training
uses high repetitions and proprioceptively enriched activities
—activities that challenge an exerciser’s balance. These proprioceptive type activities are progressively introduced from stable to unstable.
What is the main purpose of stabilization phase of training?
Stabilization training is an active form of
physical therapy designed to strengthen muscles to support the spine and help prevent lower back pain
. Through a regimen of exercises prescribed by a physical therapist, the patient is trained to find and maintain his/her “neutral spine” position.
What is the focus of the power phase of the Optimum Performance training opt model?
The focus of the power training phase of the Optimum Performance Training (OPT) model is to:
increase the rate of force production.
What is the optimum performance training model?
The OPT Model, or Optimum Performance Training Model, is
a fitness training system developed by NASM
. The OPT Model is based on scientific evidence and principles that progresses an individual through five training phases: stabilization endurance, strength endurance, hypertrophy, maximal strength and power.
How long should a power phase last?
As a general rule, most phases will last
3-4 weeks
. This is an important phase as it prepares athletes for strength work to come in the later phases of training.
What are the three types of progressive resistance exercises?
There are three main types of progressive resistance exercise:
isotonic, isokinetic, and isometric exercise
. In isotonic exercise, a muscle group is put through a full range of motion via the use of an external load with the speed throughout the range of motion constantly changing.
What are 5 muscular endurance exercises?
- Plank.
- Body weight squats.
- Walking lunges.
- Pushups.
- Situps.
- Improving endurance.
- Talk to your doctor.
Which method is most appropriate for strength endurance training?
Training for better muscular endurance involves improving the performance of your slow-twitch muscle fibers.
Performing low-load, high repetition exercises
is the best way to do this.
How do you train for strength endurance?
Perform endurance training
in the morning and strength in the evening
, if you train twice a day. Separate training modes with over 8 hours of recovery. If possible, train different body parts in endurance and strength sessions in the same day.
What are the 5 phases of the OPT model?
- Phase 1: Stabilization Endurance.
- Phase 2: Strength Endurance.
- Phase 3: Muscular Development/Hypertrophy.
- Phase 4: Maximal Strength.
- Phase 5: Power.
Which exercise should be avoided if a client exhibits arms falling forward?
| Question Answer | Which exercise should be avoided if a client exhibits arms falling forward? lat pull downs | if feet turn out, you should avoid…. calf raises; calves already overactive | if knees cave in, you should avoid: adducted machine, adductors overactive; leg extension machine. |
|---|
What exercise is considered a total body strength level exercise?
| Question Answer | What exercise is considered a total-body strength level exercise? Squat, curl, to two-arm press | What is a potential drawback to the horizontal loading system? The amount of time typically spent resting can add up to more time than the workout |
|---|
Which exercise is an example of a stabilization exercise?
sta·bi·li·za·tion ex·er·cise. Activities used to develop the ability to maintain balance or proximal control in a pain-free position. One example is
sitting on an exercise ball and extending a leg without experiencing pain
.
What does optimal performance mean?
Optimal performance is
about doing the very best that you can in the moment
—whatever that moment might be and whatever “best” looks like.
How many weeks should a client spend during the stabilization phase of core training?
Core-Stabilization Training – Exercises involve little motion through the spine and pelvis. Designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercises. Traditionally spend
4 weeks
at this level of core training.
