Integrated Fitness Training

1. Integrated Training
OPT Model

2. What is Integrated Training?
● Integrated Training: a training concept that applies all forms of exercise, such as flexibility;
cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training,
into one system.
● Fundamental Movement Patterns: common and essential movements performed in daily life
and are involved in exercise motions within a training session.

3. Acute Variables
● Acute Variables: important components that specify how each exercise is to be
performed; also known as exercise training variables.
● Acute variables can be viewed as all the building blocks that are used to design an
exercise program.
○ Repetition: one complete movement of an exercise.
○ Set: a group of consecutive repetitions.
○ Training Intensity: an individual’s level of effort compared with his or her maximal effort, which is usually
expressed as a percentage.
○ Rest Interval: the time taken to recuperate between sets.
○ Training Volume: the sum of the repetitions performed in a given set during each training session,
multiplied by the resistance used.

4. Flexibility Training
● Improves joint ROM and improves tissue extensibility.
● Techniques:
○ Self-myofascial release
○ Static stretching
○ Active stretching
○ Dynamic stretching

5. Cardiorespiratory Training
● Improves cardiorespiratory endurance and weight loss.

6. Core Training
● Trunk stabilization
● Enhances function of the core muscles and core stability

7. Balance Training
● Improves postural control during movement
● Proprioception

8. Plyometric Training
● Explosive jump training
● Stretch-shortening-cycle

9. Speed, Agility and Quickness Training (SAQ)
● Movements that accelerate and decelerate as fast as possible or change direction with
ease and speed changes.

10. Resistance Training
● Increased strength and hypertrophy
● Increase lean body mass and reducing body fat

11. OPT Model

12. Optimum Performance Training Model (OPT Model)

13. Phase 1: Stabilization Endurance Training
Goal: Teach optimal movement patterns
● Exercises and movements that enhance muscular endurance, joint ROM, joint
and core stability, and muscular coordination.
● Slow and controlled movements, relatively light loads, and meticulous
attention to proper posture and exercise technique.

14. Phase 2: Strength Endurance Training
Goal: Enhance stabilization endurance while increasing prime mover strength
● Example: Supersets

15. Phase 3: Muscular Development Training
Goal: Maximal muscle growth or hypertrophy
● Increased volume and intensity of exercise
● Example: Bodybuilders

16. Phase 4: Maximal Strength Training
Goal: Maximal prime mover strength by lifting heavy loads
● Advanced exercise using heavy weights
● Example: Powerlifters, strength athletes (e.g., American football linemen)

17. Phase 5: Power Training
Goal: Increase maximal strength and rate of force production
● This phase important for improving velocity of movement and athleticism.
● Example: Supersets

18. How to Use the OPT Model
Each phase includes the following integrated training components:
● Flexibility training
● Cardiorespiratory training
● Core training
● Balance training
● Plyometric (reactive) training
● Speed, agility, and quickness training
● Resistance training

19. Introduction to Flexibility Training
Flexibility Techniques

20. Flexibility Techniques
Types of Flexibility Training
● Self-Myofascial techniques
● Static stretching
● Active stretching
● Dynamic stretching

21. Self-Myofascial Techniques
Self-Myofascial Techniques: techniques used for treating and breaking up adhesions of the
fascia and the surrounding muscle tissues.
● Foam roller
● Handheld roller
● Massage ball

22. Introduction to Flexibility Training
Types of Self-Myofascial Techniques
❑ Calves
❑ Quadriceps
❑ Tensor fascia latae
❑ Latissimus dorsi
❑ Peroneals
❑ Adductors
❑ Piriformis
❑ Hamstring
❑ Lateral thigh
❑ Thoracic spine
❑ Triceps
❑ Biceps

23. Static Stretching
Static Stretching: The process of passively taking a muscle to the point of tension and holding
the stretch for a minimum of 30 seconds.
Stretch Tolerance: The ability to experience the physical sensations of stretching to reduce
the discomfort felt at the end range of motion.
Types of Static Stretches
❑ Gastrocnemius
❑ Static Supine Biceps Femoris Stretch
❑ Static Standing Adductor Stretch
❑ Static Kneeling Hip Flexor Stretch
❑ Static Ball Latissimus Dorsi Stretch
❑ Static Levator Scapulae Stretch
❑ Soleus
❑ Static Standing Biceps Femoris Stretch
❑ Static Adductor Magnus Stretch
❑ Static Supine Piriformis Stretch
❑ Static Pectoral Stretch
Types of Static Stretches (cont.)
❑ Static Sternocleidomastoid Stretch
❑ Static 90/90 Hamstring Stretch
❑ Static Seated Ball Adductor Stretch
❑ Static Standing TFL Stretch
❑ Static Erector Spinae Stretch
❑ Static Upper Trapezius/Scalene Stretch

24. Active Stretching
Active Stretching: The process of using agonists and synergists to dynamically move the joint
into a ROM. Types of Active Stretches
❑ Gastrocnemius
❑ Supine Biceps Femoris Stretch
❑ Adductor Magnus Stretch
❑ Latissimus Dorsi Stretch
❑ Levator Scapulae Stretch
❑ Soleus
❑ Standing Adductor Stretch
❑ Standing TFL Stretch
❑ Pectoral Stretch
❑ Sternocleidomastoid Stretch
❑ 90/90 Hamstring Stretch
❑ Ball Adductor Stretch
❑ Kneeling Hip Flexor Stretch
❑ Upper Trapezius/Scalene Stretch

25. Dynamic Stretching
Dynamic Stretching: A type of stretching that uses the force production of a muscle and the
body’s momentum to take a joint through the full available range of motion.
Types of Dynamic Stretches
❑ Prisoner Squat
❑ Tube Walking: Side to Side
❑ Frankenstein
❑ Ball Russian Twist
❑ Jump Rope
❑ Frankenstein
❑ Multiplanar Lunge with Reach
❑ Leg Swings: Front to Back
❑ High Knee
❑ Lunge with Rotation
❑ Leg Swings: Side to Side
❑ Push-Up with Rotation

26. Controversial Stretches
● Controversial Stretches: Stretches that have a potential for injury risk.
● Examples:
○ Inverted hurdler’s stretch: places high stress on the inside of the knee (medial collateral
ligament) and may cause pain and stress on the patella (kneecap)
○ Plow: this stretch places high stress on the neck and spine.
○ Shoulder stand: places high stress on the neck, shoulders, and spine.
○ Straight-leg toe touch: places the vertebrae and the cartilage discs in the low-back under
high stress.
○ Arching quadriceps: places very high stress on the kneecap and the other tissues on the
front of the knee joint.

27. Key Body Parts
Muscles, Muscles, Muscles, and more.

28. Key Body Parts- Flexibility Training
● Quadriceps:
○ Rectus Femoris
○ Vastus Intermedius
○ Vastus Lateralis
○ Vastus Medialis
● Tensor Fascia Latae
● Iliotibial Tract (IT Band)

29. Key Body Parts- Flexibility Training
● Latissimus Dorsi
● Levator Scapulae
● Trapezius
● Rhomboids:
○ Rhomboid Major
○ Rhomboid Minor

30. Key Body Parts- Flexibility Training
● Pectorals:
○ Pectoralis Major
○ Pectoralis Minor
● Deltoids:
○ Front (Anterior) Deltoid
○ Medial Deltoid
○ Rear (Posterior) Deltoid

31. Key Body Parts- Flexibility Training
● Piriformis
● Gluteals:
○ Gluteus Maximus
○ Gluteus Medius
○ Gluteus Minimus
● Hamstrings:
○ Biceps Femoris
○ Semitendinosus
○ Semimembranosus

32. Key Body Parts- Flexibility Training
● Soleus
● Gastrocnemius
● Gracilis
● Adductor:
○ Adductor Brevis
○ Adductor Longus
○ Adductor Magnus

33. Key Body Parts- Flexibility Training
● Sternocleidomastoid
● Peroneals:
○ Peroneus Longus
○ Peroneus Brevis
○ Peroneus Tertius
● Triceps
● Biceps

34. Key Body Parts- Flexibility Training
● Cervical Spine
● Thoracic Spine
● Lumbar Spine
● Erector Spinae:
○ Spinalis
○ Longissimus
○ Iliocostalis

35. Introduction to Cardiorespiratory
Training
Cardio Techniques

36. Cardiorespiratory Training
● Cardiorespiratory Fitness: Ability of the cardiovascular system and respiratory
system to provide oxygen during activity
● Activities of Daily Living (ADL): The fundamental tasks needed to manage basic
self-care activities, such as bathing, dressing, grooming, meal preparation and
feeding, and homemaking.
● Rate of Progression: The process and speed from which frequency, intensity, time,
and type are increased.

37. Benefits of Cardiorespiratory Training
Benefits of Cardiorespiratory Fitness
● Long-term health benefits and weight loss
● Poor cardiorespiratory fitness is related to a marked increase in risk of premature
death from all causes, but particularly from cardiovascular disease.
● Conversely, an improvement in cardiorespiratory fitness is related to a reduction
in premature death from all causes.

38. General Guidelines for Cardiorespiratory Training
● Frequency: The number of training sessions in a given timeframe.
● Intensity: The level of demand placed on the body by a given activity.

39. Maximal Heart Rate Estimation
● VO2max (mL/kg per min): often expressed as the maximal volume of oxygen consumed
per kilogram of body weight per minute.
○ Gold standard measurement
○ Sophisticated equipment needed
○ Maximal effort test
● Estimated max: HRmax = 220 - age
● Tanaka formula: HRmax = 208 - (0.7 x age)
● Desired HR max: HRmax x % intensity desired
Consider the following example of a 40-year-old client
who is tasked at exercising at 65% of her HRmax. The
formula would be solved as follows:
Tanaka formula: 208 – (0.7 × age) = HRmax
208 – (0.7 × 40) = HRmax
208 – (28) = HRmax
180 = HRmax
180 beats per minute (bpm) is the client’s estimated
HRmax:
180 × 65% = 117 Target HR

40. Methods for Assigning Exercise Intensity
Heart Rate Reserve
● Karvonen Formula
[(HRmax – HRrest) × desired intensity] + HRrest Target heart rate
● This formula is likely more appropriate versus only calculating a percentage of HRmax
because it considers an individual’s resting heart rate, which tends to vary from person
to person.
[(HRmax – HRrest) × desired intensity] + HRrest =
Target heart rate
208 – (0.7 × 25) = 191 HRmax
191 (HRmax) – 50 (HRrest) = 141
141 × 85% (desired intensity) = 120
120 + 50 (HRrest) = 170 bpm
Thus, 170 beats per minute is the client’s target heart rate.

41. Methods for Assigning Exercise Intensity
● Metabolic equivalent (3.5 mL O2 · kg–1 · min–1)
● One MET = 3.5 mL O2
● METs are used to describe the energy cost of physical activity as multiples of
resting metabolic rate.
● MET values are used to relate exercise intensity with energy expenditure.
● For example, a physical activity with a MET value of 4, such as jogging at a slow
pace, requires four times the energy than a person uses at rest.

42. Ratings of Perceived Exertion Method

43. Summary

44. General Guidelines for Cardiorespiratory Training
Time: The duration an individual is engaged in a given activity.
● Current Recommendations
● Adults should accumulate:
○ 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week
○ Or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every
week
○ Or an equivalent mix of moderate- and vigorous-intensity aerobic activity

45. General Guidelines for Cardiorespiratory Training
● Type: The mode of physical activity in which an individual is engaged.
● For a mode of exercise to be considered aerobic, it should (a) be rhythmic, (b) use large
muscle groups, and (c) be continuous in nature.
● Selected activities such as jogging, walking, biking, cardio equipment, etc.

46. Components of Cardiorespiratory
Fitness Training

47. Components of Cardiorespiratory Fitness Training
● Warm-Up Phase: preparing the body for physical activity.
● General Warm-Up: Low-intensity exercise consisting of movements that do not necessarily
relate to the more intense exercise immediately following.
○ Ex: walking on treadmill or riding stationary bike.
● Specific Warm-Up: Low-intensity exercise consisting of movements that mimic those to be
included in the more intense exercise immediately following.
○ Often referred to as dynamic stretches.
● The cardiorespiratory portion of a warm-up period consists of whole-body, dynamic cardi
orespiratory or muscular movements (well below the anticipated training intensity threshold for
conditioning).
● The purpose of the warm-up period is to increase heart and respiration rates, increase tissue
temperature, and psychologically prepare the individual for higher training intensities

48. Suggested Warm-Up Techniques

49. Benefits of Cardiorespiratory Exercise

50. Components of Cardiorespiratory Fitness Training
● Cool-Down Phase: provides the body with a smooth transition from exercise back to a
steady state of rest.
● Exercise recovery (5 to 10 min)

51. Introduction to Stage Training

52. Introduction to Stage Training
● Principle of Specificity: A principle stating that the body will adapt to the specific
demands that are placed on it.
● Stage Training
○ Zone 1 – Light to moderate
○ Zone 2 – Challenging to hard
○ Zone 3 – Vigorous to hard
○ Zone 4 – Very hard to maximum effort

53. Training Zones

54. Training Zones: Stage 1
Stage 1
● Individuals new to exercise
● Lowest intensity (< VT1)
● Goal- build aerobic base and fitness level.
Example:

55. Training Zones: Stage 2
Stage 2
● Individuals with intermediate fitness levels
● Intervals just above VT1
● Goal: Introduction to aerobic interval training, progression from Stage 1
Example: Interval

56. Training Zones: Stage 3
Stage 3
● Individuals with moderately advanced fitness levels
● Intervals at the VT1 and VT2
For example, if a client’s heart rate at VT1 is 145 bpm and their heart rate at VT2 is 165 bpm, the four
training zones are calculated as follows:
● Zone 1: Less than 145 bpm
● Zone 2: 145–154 bpm (VT1 to midpoint)
● Zone 3: 155–164 bpm (midpoint to VT2)
● Zone 4: 165 bpm and higher
Example:

57. Training Zones: Stage 4
Stage 4
● Individuals with advanced fitness levels
● Intervals move between Stages 1 through 4 and VT1 and VT2
● Goal: Build aerobic endurance, progression from Stages 1 to 3
Example:

58. Training Zones: Stage 5
Stage 5
● Individuals engaging in sports specific training
● Advances sports drills to enhance athletic performance
● Intervals are determined by individual, sport, training schedule, and goals.

59. Introduction to Core Training
Core Training Techniques

60. Core Training Benefits
● Core stability: The ability of an individual to maintain a given position, adequately
stabilizing the spine while the extremities are moving.
● Core endurance: The ability to control the motion of the spine over a given longer
duration.
● Core strength: The ability to control the motion of the spine.

61. Core Musculature
● Core: aka the Lumbo-pelvic-hip complex (LPHC)
● Boundaries:
○ Superiorly: diaphragm
○ Anterior/lateral: abdominals
○ Posteriorly: lumbar spine and glutes
○ Inferiorly: pelvic floor and hip muscles
● Two categories:
○ Local muscles
○ Global muscles

62. Core Musculature
● Local Muscles:
○ Primarily Type 1 (slow twitch)muscle
fibers: Muscle fibers that are small in size,
generate lower amounts of force, and are
more resistant to fatigue.
○ Control and stabilization of spine and
maintaining proper posture

63. Local Muscles

64. Core Musculature
● Global Muscles:
○ Type 1 and Type II muscle fibers (fast
twitch): muscles that are larger in size,
produce a greater force production and
fatigue quicker.
○ Move the trunk, transfer load between UE
and LE, and provide spine stabilization of
spine.
○ Concentric force production and eccentric
deceleration during activity.

65. Global Muscles

66. Scientific Rationale for Core Training
● Scientific evidence supports core training for the following:
○ Optimizing posture
○ Performance
○ Injury resistance
○ Rehabilitation

67. Optimizing Posture
Anterior Pelvic Tilt: An excessive forward rotation of
the pelvis that results in greater lumbar lordosis.
Posterior Pelvic Tilt: An excessive rotation of the pelvis
that results in lesser lumbar lordosis.
Scoliosis: abnormal spine curve (side to side)

68. Performance
● Foundation for transmitting forceful movements between the upper and lower extremity
● Core stability and strength is associated with the following improvements:
○ Upper and lower extremity muscle strength and force production
○ Take off velocity and vertical jump
○ Speed and kicking performance
○ Dynamic balance and jumping distance
○ Throwing mechanics
○ Swimming sprint times

69. Injury Resistance
● Weak core results in increased lower extremity acute and overuse injuries
● Core stability and strength is associated with the following improvements:
○ Balance and fall prevention
○ Acute lower extremity injuries (prevention programs)
○ Lower extremity dynamic landing control

70. ● Core training commonly used in the rehabilitation for low back pain
● Drawing-in Maneuver: A maneuver used to recruit the local core stabilizers by drawing
in the navel toward the spine.
○ Activates transversus abdominis
○ Creates thoracolumbar fascia tension
○ Stiffens sacroiliac joint
○ Poor form
● Core training commonly used in the rehabilitation for low back pain
● Abdominal Bracing: Contracting the global abdominals such as the rectus abdominis
and obliques at the same time.
○ “Bearing down” or tightening
Rehabilitation

71. Guidelines For Core Training
● Comprehensive core program should focus on the entire muscle action spectrum.
○ Force production (concentric)
○ Force reduction (eccentric)
○ Dynamic stabilization (isometric)
● Proprioceptively enriched training environment.
○ Controlled and unstable training
○ Multi-sensory environment
○ Multiple exercise modalities and training variables

72. Core Training Variables

73. Designing a Core Training Program
● Goal: Develop optimal levels of core stability, muscular endurance, strength,
and power.
● Core program must include the following functional outcomes:
1. Intervertebral stability (stabilization of individual spinal segments)
■ Client maintains drawing-in position
2. Lumbopelvic stability (stabilization of lumbo-pelvic-hip complex)
■ Client performs functional movements (e.g., squats) without excessive spinal motion.
3. Movement efficiency (improved movement quality and force output)
■ Client demonstrates smooth, efficient movements

74. Designing a Core Training Program
● Core Training Progression 1
● Local muscles: Core training progression (drawing-in and bracing) for spine stabilization
○ Marching
○ Floor bridge
○ Ball bridge
○ Floor cobra
○ Ball cobra
○ Fire hydrant
○ Plank
○ Side plank
○ Dead bug
○ Bird dog
○ Pallof press
○ Farmer’s carry

75. Designing a Core Training Program
● Core Training Progression 2
● Global and local muscles: Dynamic movements for LPHC stability, strength,
and coordination
○ Floor crunch
○ Ball crunch
○ Back extension
○ Reverse crunch
○ Knee-up
○ Cable rotation
○ Cable lift
○ Cable chop

76. Designing a Core Training Program
● Core Training Progression 3
● Global and local muscles: Exercises to improve rate of force production and
movement of core and extremities (explosive speed movements)
○ Medicine ball rotation chest pass
○ Ball medicine ball pullover throw
○ Front medicine ball oblique throw
○ Side medicine ball oblique throw
○ Medicine ball soccer throw
○ Medicine ball woodchop throw
○ Medicine ball overhead throw

77. Introduction to Balance Training
Balance Training Techniques