Ch 11
The three levels in NASM's OPT model
Stabilization, strength, and power
The velocity of distance covered divided by time
a term used to describe how the body responds and adapts to stress.
What is General Adaptive stress? (GAS)
The first stage of a plyometric movement
Eccentric movement?
The short bursts of movement involve a change of movement direction, cadence, or speed.
What is agility?
Initial reaction to stressors such as increased oxygen and blood supply to the necessary areas of the body
What is Alarm Reaction?
occurs immediately after the amortization phase
Concentric phase
The ability to react to a stimulus and appropriately change the motion of the body.
What is quickness?
Increased functional capacity to adapt to stressors such as increasing motor unit recruitment
This phase involves dynamic stabilization and is the time between the end of the eccentric muscle action (the loading or deceleration phase) and the initiation of the concentric contraction (the unloading or force production phase)
What is the amortization phase?
Varied Size Cone/Hurdle Step-Overs, Stand-Up to Figure 8
What is SAQ drills for seniors?
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury
Preparation 1. Stand in front of a box or platform with feet shoulder-width apart and toes and knees pointed straight ahead.
Movement 2. Squat slightly as if sitting in a chair. 3. Using arms, jump up and land on top of the box, keeping toes pointed straight ahead and knees directly over the toes. Hold for 3 to 5 seconds. 4. Land softly with the ankles, knees, and hips flexed. Note: hips and knees will be flexed to a deeper level than the prior exercise. Do not let the client “stick” the landing with the legs straight. 5. Step off the box and repeat as instructed. 6. As a progression, perform this drill by jumping laterally in the frontal plane to the top of the box. 7. As a progression from the frontal plane box jump-up, perform in the transverse plane, rotating 90 degrees in the air before landing.
Box Jump-Up with stabilization
Red Light, Green Light, Follow the Snake
What is SAQ drills for children
states that the body will specifically adapt to the type of demand placed on it.
What is SAID?