NASM Research Institute Comparison of Isolated (traditional) and Integrated (OPT) Training on Functional Performance Measures Padua, DiStefano & Clark, 2012
Definition • Isolated Training – Emphasizes primarily strength training – Performed in more stable environments
• Integrated Training – Incorporates multiple training components – Performed in a variety of environments
Purpose • No research comparing isolated and integrated training • To compare the effects of isolated (traditional) and integrated (OPT) training programs performed over 8-weeks on measures of: – Muscle strength / endurance – Power – Speed & agility – Movement quality – Flexibility
Overview • 30 subjects randomly assigned to integrated (INT) or isolated (ISO) training groups • Training programs performed 2-times per week over 8-weeks – Supervised by two trained personnel – Completed at least 80% of all training sessions
Results • Both integrated (OPT) & isolated (traditional) training programs improved flexibility and LE power • Only integrated (OPT) training improved: – Movement quality – Speed / Agility – UE Strength / Endurance – Abdominal Strength / Endurance
Summary • OPT is a validated training paradigm to improve functional fitness • OPT is more effective than traditional resistance training programming.