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NASM - Performance Exercise Specialist > 12 - The Science of Periodization And The OPT Model > Flashcards

12 - The Science of Periodization And The OPT Model Flashcards

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1
Q

What is program design?

A

A purposeful system or plan developed to help an individual achieve a specific goal.

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2
Q

What are acute variables?

A

Important components that specify how each exercise is to be performed.

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3
Q

What are the sets, reps and intensity for power training?

A
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4
Q

What are the sets, reps and intensity for strength training?

A
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5
Q

What are the sets, reps and intensity for stabilization training?

A
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6
Q

What are the acute training variables?

A
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7
Q

What is a repetition (rep)?

A

One complete movement of a single exercise.

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8
Q

What are the rep ranges for endurance, hypertrophy, maximal strength and power?

A
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9
Q

What is a set?

A

A group of consecutive repetitions.

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10
Q

What is training intensity?

A

An individual’s level of effort, compared to their maximal effort, which is usually expressed as a percentage.

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11
Q

What are the rep intensity %s for endurance, hypertrophy, maximal strength and power?

A
  • Endurance is best developed with a training intensity of 50–70% of 1RM.
  • Hypertrophy is best achieved by training with 70–85% of 1RM.
  • Maximum strength adaptations are accomplished by training intensities of between 85 and 100% of 1RM.
  • Power (high velocity) adaptations are best attained with 30–45% of 1RM when using conventional weight training or approximately 10% of bodyweight, when using medicine balls
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12
Q

What are the rep intensity %s for endurance, hypertrophy, maximal strength and power?

A
  • Endurance is best developed with a training intensity of 50–70% of 1RM.
  • Hypertrophy is best achieved by training with 70–85% of 1RM.
  • Maximum strength adaptations are accomplished by training intensities of between 85 and 100% of 1RM.
  • Power (high velocity) adaptations are best attained with 30–45% of 1RM when using conventional weight training or approximately 10% of bodyweight, when using medicine balls
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13
Q

What does an unstable training evironment do to training intensity?

A

Increases it.

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14
Q

What is repetition tempo?

A

The speed with which each repetition is performed.

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15
Q

What are the tempo speeds for endurance, hypertrophy, maximal strength and power?

A
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16
Q

What is a rest interval?

A

The time taken to recuperate between sets.

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17
Q

What are the rest intervals for endurance, hypertrophy, maximal strength and power?

A
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18
Q

What are the rest intervals to ATP replinishment %s?

A
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19
Q

What is training volume?

A

Amount of physical training performed within a specified time period.

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20
Q

What are factors affecting rest interval programming?

A
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21
Q

What are the factors that affect volume progression?

A
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22
Q

What are some adaptations from training?

A
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23
Q

What is training frequency?

A

The number of training sessions performed over a specified time period (usually 1 week).

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24
Q

How often should a body part be trained for increased strength per week?

A

2-3x

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25
Q

How often should a body part be trained to maintain current \ muscle strength?

A

1-2x

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26
Q

What is training duration?

A

The timeframe of a workout (including warm-up and cool-down) or the length of time spent in one phase of training

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27
Q

Does the workout duration include warmup and cool down?

A

no - does not include

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28
Q

What is exercise density?

A

The combination of volume, rest intervals, and the length of a training session

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29
Q

What is exercise selection?

A

The process of choosing appropriate exercises for a client’s program

30
Q

Explain the exercises (isolation, compound, stable, explosive, etc) for each phase?

A
31
Q

What are the progressions for stability work?

A
32
Q

What are some specific exercises for balance, isolation and strength for full body, compounds and isolation?

A
33
Q

Give examples on stability training for legs, arms and neural demand?

A
34
Q

Give examples on stability training for legs, arms and neural demand?

A
35
Q

What is periodization?

A

Periodization is an essential part of planning and programming of sports training102 characterized by a division of training into cycles or segments, enabling the sports performance professional to target specific adaptations during each cycle. Periodization structures the training process to target specific abilities, enabling athletes to focus on what they must do to improve overall performance.105

36
Q

What are the benefits of periodization?

A

Benefits of periodization include promoting the optimization of the time devoted to training, developing the multivariate components of sport skills, preventing fatigue and burnout, and matching training phases to competition demands

37
Q

What is a training plan?

A

The specific outline, created by a Sports Performance Professional to meet an athlete’s goals, that details the form of training, length of time, future changes and specific exercises

38
Q

What is a macrocycle?

A

Generalized training plan that spans 1 year to show when the athlete will progress between phases

39
Q

What is a mesocycle?

A

Generalized training plan that spans 1–3 months and shows which phases will be required each day of each week

40
Q

What is a microcycle?

A

Training plan of specific workouts that spans 1 week, to show which exercises are required each day of the week

41
Q

What is undulating training?

A

Training different modalities within a micro cycle (one week) to train maximal strength, stabilization and power.

42
Q

What is corrective exercise training?

A

A form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patterns developed during the season. This may be a form of training an athlete may have to start in before starting phase 1 of the OPTTM model

43
Q

What is the stabilization stage and when is it used?

A

The first level of training in the OPT™ model focuses on the main adaptation of stabilization (or anatomical adaptation) and is designed to prepare the body for the demands of higher levels of training to follow. This period is as crucial for the beginner as it is for the experienced athlete coming back from a detrained state. It is also necessary to cycle back through after periods of strength and power training in order to maintain a high degree of core and joint stability.

44
Q

What does the stabilization endurance training phase work on?

A

Stabilization Endurance Training is designed to create optimum levels of stabilization strength and postural control (Table 12.15) and should also be used between periods of higher intensity training seen in Phases 2 through 6

45
Q

What does the strength training phase work on?

A

The second level of training in the OPT™ model focuses on the main adaptation of strength, which includes strength endurance, hypertrophy, and maximal strength. It is designed to maintain stability while increasing the amount of stress placed upon the body to increase muscle size and strength.

  • Increases the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more complete ranges of motion.
  • Increases the load bearing capabilities of muscles, tendons, ligaments, and joints.
  • Increases the volume of training with more reps, sets, and weight.
  • Increases metabolic demand by taxing the ATP/CP and glycolytic energy systems to induce cellular changes in muscle (weight loss, hypertrophy, or both).
  • Increases motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (Maximal Strength).
46
Q

What does the strength-endurance training phase work on?

A

Strength Endurance is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength. This form of training entails the use of superset techniques where a more stable exercise (such as a bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (such as a stability ball push up). Thus, for every set of an exercise/body part performed according to the acute variables, there are actually two exercises or two sets being performed. High amounts of volume can be generated in this phase of training

47
Q

What does the hypertrophy training phase work on?

A

Hypertrophy training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size

48
Q

What does the maximal strength training phase work on?

A

The Maximal Strength Training Phase focuses on increasing the load placed upon the tissues of the body. Maximal intensity improves:

  • Recruitment of more motor units
  • Rate of force production
  • Motor unit synchronization

Maximal Strength Training has also been shown to help increase the benefits of forms of power training used in Phase 6.

49
Q

How is power calculated?

A

P = Force x velocity

50
Q

What does the power training phase work on?

A

The third level of training is power and is designed to increase the rate of force production (or, speed of muscle contraction). This form of training uses both the strength and stabilization adaptations acquired in the previous phases of training and then applies them with more realistic speeds and forces that the body will encounter in sport

The Power Training Phase focuses on both high force and velocity to increase power (Table 12.24). This is accomplished by using a form of complex training, supersetting a strength exercise with a power exercise for each body part (such as performing a barbell bench press superset with a medicine ball chest pass).

51
Q

What does the maximal power training phase work on?

A

The Maximal Power Training Phase focuses on high velocity training for further increases in power (Table 12.26). This is accomplished by training with 30–45% of an athlete’s maximum strength and by accelerating through the entire range of motion. This is a specialized form of training and should be implemented only for those athletes who require maximum power and who have already developed optimum levels of stabilization strength and eccentric strength.

52
Q

What types of sets are used with power training?

A

To develop power, individuals must train both with heavy loads (85–100%) at low speeds and light loads (30–45%) at high speeds. The focus of power training is to increase the rate of force production by increasing the number of motor units activated, the synchrony between them, and the speed at which they are excited

53
Q

What weight should be used with medicine ball training?

A

10% of BW

54
Q

What types of sets are used for explosive power?

A

power only.

55
Q

What is the ideal recovery cycle from power training?

A

stabilization cycle

56
Q

What is the OPT model?

A

The OPT™ model is a proven, easy-to-use system of periodization that can be used to create programs for athletes to meet their various goals

57
Q

What is linear progression?

A

Linear periodization is characterized by an initial high volume and low intensity form of training with decreases in volume and increases in intensity gradually, usually over a period of months

If the sports performance professional progressed their athlete through the OPT™ model from Phases 1 to 6 without interruption, this would be linear periodization. The athlete would progress from high volume and low intensity to higher intensities with lower volumes. The athlete would also progress through all adaptations while maintaining adaptations received in earlier levels of the OPT™ model. This would require 6 months of uninterrupted training as each phase lasts at least 4 weeks. For athletes, this is not always a feasible option for implementation of training

58
Q

What is undulating training?

A

Undulating periodization has been described as more frequent changes in volume and intensity, often on a daily or weekly basis.13 The OPT™ model can also be applied in this format. By changing the phases weekly, or even daily, various adaptations can be achieved and the athlete can move through the various phases of the OPT™ model in a shorter amount of time.

59
Q

What is block periodization?

A

Block periodization is characterized by a focus on one training adaptation for a given time, usually blocks of 1 month, followed by a large change in acute variables to focus on a different goal.102 This type of programming is a combination of the linear and undulated periodization.

60
Q

What is prob the best reason of periodization?

A

is the alteration of training stress related to competition stress among athletes

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NASM - Performance Exercise Specialist (17 decks)

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