1. Chapter 1: The Scientific Rationale for Integrated Training

2. Body Mass Index: a height to weight ratio used as an indicator for particular weight ranges.
Obesity: The condition of being considerably overweight, and prefers to a person with a body mass index of _________________
Overweight: Refers to a person with a body mass index of _____________ pounds over the recommended weight for their height.

3. Injury Prevention:
Deconditioned: A state of lost physical fitness, which may include ________ __________, decreased ________, and a lack of core and joint ____________.
Proprioception: The cumulative sensory input to the CNS from all mechanoreceptors that sense _______ _______and ________ _________.

4. OPT Training Model: Phases 1-5
Stabilization
2.Strength Endurance
3. Hypertrophy
4. Maximal Strength
5. Power

5. OPT Model: Phases of Training
Stabilization:
Neuromuscular Efficiency: (______________) The ability of the neuromuscular system to enable muscles to efficiently work together in all ________ of ___________.
Muscular Endurance: A muscles ability to contract for an extended period of time.

6. OPT Model: Phases of Training
Strength: is a hybrid form of training that promotes increased stabilization endurance, hypertrophy (________), and strength.
Strength Endurance: is to enhance stabilization endurance while _____ _______ _________. (superset)
Hypertrophy: is specific for the adaptation of maximal muscle _________ with fast results, focusing on high levels of volume (weight) with _________ _______ ________ to force cellular changes that result in an overall increase in_______ __________.
Maximal Strength: focusing on increasing the load placed on the muscles of the body to increase the highest level of force.
____________ (use) of more muscles
______ of ______ produced by individual muscles
Muscle ________________

7. OPT Model: Phases of Training
Power: (_____________) designed to increase the rate of force production (speed of muscle contraction).
the range of training intensities is important to stimulate different ______________ changes.
Rate of force production: Ability of muscles to _______ _________ force output in a _______ amount of ________.

8. OPT Model: Superset

10. Clients Name: Date:
Goal: Focus:
Phase:
Body Part:
SETS X REPS
Phase:
Exercise:
SETS
REPS
Rest