Integrated Training for Optimum Fitness: The Need for Personal Trainers

1. Chapter 1 The Scientific Rationale for Integrated Training

2. Objectives • Explain the history of personal training. • Discuss the increasing need for personal trainers. • Demonstrate an understanding of the principles of integrated exercise program design. • Describe the Optimum Performance Training (OPTTM) model.

3. 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”

4. 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

5. 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

6. Common Chronic Diseases • 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

7. 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

8. BMI and Obesity Obesity is a BMI >30 or who is at least 30lbs over weight • An Overweight classification is 25 – 30 or needing to lose 20lbs to 30 lbs. • Obesity-related health problems increase when body mass index (BMI) exceeds 25.* • A desirable BMI for adults is between 18.5-24.9 • A body fat of 25% or greater is considered obese for men, while 39% or greater is obese for women.

9. 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” • A healthy total cholesterol level is less than 200 mg/dL.

10. Diabetes There are two types of diabetes commonly known as Type 1 and Type 2 • Type 1 or Juvenile Diabetes • Caused by the pancreas not producing insulin, as a result blood sugar can not enter the cells causing high blood sugar levels • Type 2 or Adult Onset Diabetes • 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

11. Diabetes • 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

12. 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.

13. 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

14. 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

15. 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

16. 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. • Monetary value of these injuries • $120 billion

17. 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.

18. 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.

19. 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

20. The Future • Due all of the above, the personal training industry is expected to increase much faster than other industries according to US Department of Labor. • Training programs must be designed by personal trainers 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.

21. 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

22. 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

23. 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

24. Stabilization Level Phase 1 • Stabilization Endurance Training • Goal • Enhance joint stability • Increase flexibility • Enhance postural control • Increase neuromuscular efficiency • Improve muscular endurance*

25. 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

26. 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

27. Strength Level Phase 3 • Hypertrophy Training • Goal • Achieve optimum levels of muscular hypertrophy • This phase is optional depending on the client’s goals.

28. 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.

29. 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

30. 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

31. 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.