Download The Scientific Rationale for Integrated Training

Chapter 1
The Scientific Rationale
for Integrated Training
Objectives
• Explain the history of personal training.
• Identify common characteristics of personal
training clients.
• Demonstrate an understanding of the principles
of integrated exercise program design.
• Describe the Optimum Performance Training
(OPTTM) model.
Overview
• Personal training industry is expected to
increase much faster than average according to
USDL
• The large increase in demand is due to
escalation of diabetes, obesity and chronic
diseases
• Many health and fitness clubs rely on personal
trainers for their largest source of non-dues
revenue, which when combined with the poor
health of the public creates high demand
The Past
• In the 1950s and 1960s, gym members were
– Predominantly men training for specific goals
such as size (bodybuilders), strength (power
lifters), explosive strength (Olympic lifters), or a
combination of all of these goals (athletes).
– Jack LaLanne opens first gym of “health salon”
– Joe Gold opens the first “Golds Gym”
– Bill Bowerman publishes Jogging
The Past
• In the 1970’s the popularity of health clubs
had grown immensely, gyms become
centers for health and fitness, as well as a
place to socialize
• Most “experts” were gym staff, who’s
physiques may not guarantee knowledge,
many injuries occurred due to bad training
The Past
• Throughout the 1970s and early 1980s,
personal computers, cell phones, and
technology were not as prevalent as they
are today.
• Physical education was still mandated in
school.
Rise of Chronic Disease
• Chronic diseases such as diabetes and
heart disease are rampant. Such diseases
are largely preventable with good lifestyle
choices
• Chronic disease now accounts for 70% of
all deaths in the US. Chronic disease now
affects nearly everyone in American in
some way
The Present
• The US Center for Disease Control (CDC)
reported in 2006 that 5 of the 6 leading
causes of death were from chronic
disease.
– 57 % are caused by cardiovascular disease
and cancer alone. Of these deaths, 80%
could have been prevented with a healthy
lifestyle
– The annual costs is estimated at 503.2 billion
annually
Obesity
• Another chronic condition associated with
cardiovascular disease is obesity which is
a worldwide problem.
– Obesity is a BMI >30 or who is at least 30lbs
over weight
– A desirable BMI for adults is between 18.524.9
Obesity
• At present 66% of Americans over age 20
are overweight and 34% or 72 million are
obese
– More than nine million youth are overweight
or obese
– Experts predict by 2015 nearly 25% of
children will be overweight
Overweight
• Overweight: A person with a BMI of 2529.9 or who is between 25-30 pounds over
the recommended weight for their height.
– Being overweight is associated with
cardiovascular disease, osteoarthritis, and
decreased quality of life.
High Cholesterol
• Blood lipids also known as cholesterol
and triglycerides are carried in the
bloodstream by protein molecules, there
are two main forms
– High Density Lipoprotein or HDL is the “good
cholesterol”
– Low Density Lipoprotein or LDL is the “bad
cholesterol”
High Cholesterol
• A healthy cholesterol level is less than 200
mg/dL.
– A borderline high cholesterol is between 200
and 239 mg/dL.
– A high risk level is greater than 240 mg/dL.
– More than 50% of adults in the US have a
total cholesterol over 200 mg/dL.
Diabetes Mellitus
• Diabetes mellitus is a condition in which
blood sugar is unable to enter cells due to
a lack of production of insulin or inability to
utilize insulin.
– There are two types of diabetes commonly
known as Type 1 and Type 2
Diabetes Mellitus
• Type 1:
– Often referred to as juvenile diabetes,
because the symptoms typically first appear in
childhood, is caused by the pancreas not
producing insulin, as a result blood sugar can
not enter the cells causing high blood sugar
levels
Diabetes Mellitus
• Type 2:
– Often called adult onset is associated with
obesity, especially abdominal obesity
accounts for 90-95% of all diabetes.
– Type 2 diabetics produce adequate amounts
of insulin but their cells are resistant to it, and
do not allow the cells to bring adequate
amounts of glucose into the cell.
– This is known as Insulin Resistance
Diabetes Mellitus
• More than 80% of patients with type 2
diabetes are overweight or have a history
of weight gain.
– Complications from diabetes can include:
nerve damage, vision loss, kidney damage,
sexual dysfunction, decreased immune
function
Aging Population
• Americans are living longer lives. The US
Census projects that between 2000 and
2030 the population of people over 65 will
increase from 12.4-19.6% of the
population.
– Over 80% of all persons older than 65 have at
least one chronic condition, and 50% have at
least two.
Lack of Physical Activity
• In 2002 the World Health Organization
(WHO) recognized lack of physical activity
as a significant contributor to the risk
factors for several chronic diseases
– Despite this very few people engage in the
recommended 30 minutes of activity 5 days a
week
Lack of Physical Activity
• Research has shown that decreased
activity can lead to a higher risk of chronic
diseases that are related to lifestyle.
– Despite the well known benefits of exercise,
physical activity levels continue to decline
because of increased television viewing, use
of computers, and use of passive forms of
transportation (cars, buses, subways).
– Physical education and after school programs
has been drastically cut from schools
Physical Activity
• In 2008 the US government issued its
most current guidelines to provide
information on the types and amounts of
physical activity that provide health
benefits
Evidence of Increased Injury
• Low Back Pain
– Low back pain affects at least 80% of adults.
– The predominance of people who have low
back pain work in office buildings or manual
labor jobs and often display altered lordosis
Evidence of Increased Injury
• Knee Injuries
– 80,000 to 100,000 anterior cruciate ligament
(ACL) injuries occur annually in the United
States in the general population.
– Approximately 70% of these are noncontact
injuries.
– Most ACL injuries occur between 15 and 25
years of age
Evidence of Increased Injury
• Other Musculoskeletal Injuries
– Unnatural posture caused by improper sitting
results in increased neck, mid- and lower
back, shoulder, and leg pain.
– Work-related injuries
• 43% are sprains and strains
• 60% involve the trunk
– Monetary value of these injuries
• $120 billion
Current Training Program
• The intensity required by sedentary people
trying to improve their cardiorespiratory
fitness level might put them in a state of
excessive overload.
• In the initial 6 weeks of training, there was
a 50–90% injury rate.
Current Training Program
• Deconditioned is more than being out of
breath when climbing stairs. It is a state of
potential muscles imbalances, decreased
flexibility, or lack of core and joint stability.
– These conditions can affect the ability to
produce power properly and increase risk of
injury.
Current Training Program
• Most traditional training programs do not
emphasize
– Multiplanar movements
• Many injuries occur in the transverse plane
– Full muscle action spectrum
– Proprioceptively enriched environment
The Future
• Training program must be designed with
consideration toward the person, the
environment, and the tasks to be
performed.
• NASM presents the rationale for integrated
training and the Optimum Performance
Training (OPT) model.
Integrated Training and the OPT™
Model
• Integrated training is a concept that
applies to all forms of training:
– Flexibility
– Cardiorespiratory
– Core
– Balance
– Plyometric (Reactive)
– Resistance
What Is the OPT™ Model?
• A process of programming that systematically
progresses any client to achieve optimum levels
of physiologic, physical, and performance
adaptation
• Divided into three training levels
– Stabilization
– Strength
– Power
• Each level contains specific phases of training
Stabilization Level
• The main focus of stabilization training is
to increase stabilization strength and
develop optimum neuromuscular
efficiency.
• The progression for this stage of training is
proprioceptively based.
• The stabilization training block consists of
one phase of training:
– Phase 1: Stabilization Endurance Training
Stabilization Level Phase 1
• Stabilization Endurance Training
– Goal
• Enhance joint stability
• Increase flexibility
• Enhance postural control
• Increase neuromuscular efficiency
Strength Level
• The emphasis is to maintain stabilization
strength while increasing prime mover
strength.
• Individuals will also progress to this level
of training if their goals are hypertrophy or
maximal strength.
• The strength training level consists of
three phases of training:
– Phase 2: Strength Endurance Training
– Phase 3: Hypertrophy Training
– Phase 4: Maximal Strength Training
Strength Training Phase 2
• Strength Endurance Training
– Goal
• Improve stabilization endurance and increase
prime mover strength
• Improve overall work capacity
• Enhance joint stabilization
• Increase lean body mass
– Training Strategies
• Resistance training
– Superset one strength exercise with one
stabilization exercise per body part
» Example: Bench press followed by a
stability ball push-up
Strength Level Phase 3
• Hypertrophy Training
– Goal
• Achieve optimum levels of muscular hypertrophy
– This phase is optional depending on the client’s goals.
Strength Level Phase 4
• Maximal Strength Training
– Goal
• Increase motor unit recruitment
• Increase frequency of motor unit
recruitment
• Improve peak force
– This phase is optional depending on the client’s goals.
Power Level
• This stage of training emphasizes the
development of speed and power (rate of
force production).
• The power training block consists of one
phase of training:
– Phase 5: Power Training
Power Level Phase 5
• Power Training
– Goal
• Enhance neuromuscular efficiency
• Increase rate of force production
• Enhance speed strength
– Training Strategies
• Resistance training
– Superset one strength exercise with one power
exercise per body part
» Example, perform a barbell squat followed
by squat jumps
Summary
• Today’s automated environment produces more inactive and
nonfunctional people and leads to dysfunction and increased
incidents of injury including low back pain, knee injuries, and chronic
diseases.
• The Optimum Performance Training (OPT™) Model provides a
system for properly and safely progressing today’s client to his or
her goals by using integrated training methods.
• The OPT™ Model consists of three building blocks: stabilization,
strength, and power.