Ch. 12 The Science Of Periodization And The OPT Model Flashcards
Program design
purposeful system developed to help an individual achieve a specific goal
Acute variables
important components that specify how each exercise is to be performed
Training volume
amount of physical training performed within a specified time
Acute Variables of Training
Repetitions, Repetition tempo, Training frequency, Sets, Training volume, Training duration, Training intensity, Rest interval, Exercise selection
Volume Continuum
- Adaptation (sets × repetitions)
- Stabilization/Strength Endurance: 36–75 (repetitions/exercise)
- Hypertrophy: 27–36 (repetitions/exercise)
- Strength: 18–24 (repetitions/exercise)
- Power: 12–20 (repetitions/exercise)
Training Volume Adaptations: High Volume (Low Intensity)
• Increased muscle cross-sectional area
• Improved blood lipid serum profile
• Improved lean body mass
• Decreased body fat
• Increased metabolic rate
Training Volume Adaptations: Low Volume (High Intensity)
• Increased neuromuscular efficiency
• Increased rate of force production
• Increased motor unit recruitment
• Increased rate coding
• Increased motor unit synchronization
Periodization
division of a training program into smaller, progressive stages
Linear periodization
starting with high-volume, low-intensity training, progressing to lower-volume, higher-intensity training; usually over a period of months; following OPT phases in order from 1 to 6
Undulating periodization
more frequent changes in volume and intensity; alternating OPT phases weekly or even daily; easy way to meet demands of varying sports seasons; best used with already well-trained athletes
Block periodization
focusing on one training adaptation for a given time, usually one month, followed by a large change in acute variables to focus on a different goal
Training plan
specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises
Macrocycle
generalized plan spanning one year; shows progression between OPT phases
Mesocycle
generalized plan of one to three months; shows which OPT phases are used each day of each week
Microcycle
specific workouts that span one week; shows which exercises are required each day
Neural demand
the challenge an exercise places on the balance and stabilization systems of the kinetic chain
Corrective exercise
training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patters; may have to start athlete here first before programming in OPT Phase 1
Phase 1: Stabilization Endurance
creates optimal levels of stabilization strength and postural control; use with beginner athletes and in between periods of higher-intensity training with advanced athletes
Phase 2: Strength Endurance
hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength; uses supersets of a more-stable strength exercise followed by a stabilization exercises with similar biomechanical motions
Phase 3: Hypertrophy
training to maximize muscle growth; high levels of volume with minimal rest periods
Phase 4: Maximal Strength
focuses on increasing total load placed upon the tissues of the body; improves motor unit recruitment, rate of force production, and motor unit synchronization
Phase 5: Power
high-force, high-velocity training to increase rate of force production; uses supersets of a maximal strength exercise followed by a light-load, high-speed power exercise with similar biomechanical motions
Phase 6: Maximal Power
high-velocity training for further increases in power; use only with athletes who require maximum power for their sports; must have optimal levels of stabilization-strength and eccentric strength
Repetition (or “rep”)
One complete movement of a single exercise.
Repetition Continuum
- Stabilization/Strength Endurance: 12–25
- Hypertrophy: 8–12
- Maximal Strength: 1–5
- Power : 1–10
Set
A group of consecutive repetitions
Set Continuum
- Stabilization/Strength Endurance: 1–3
- Hypertrophy: 3–4
- Maximal Strength: 3–6
- Power: 3–6
Training intensity
An individual’s level of effort, compared to their maximal effort, which is usually expressed as a percentage.
Intensity Continuum
- Stabilization/Strength Endurance: 50–70%
- Hypertrophy: 75–85%
- Maximal Strength: 85–100%
- Power: 30–45% or ≤ 10% of body weight
Repetition tempo
The speed with which each repetition is performed.
Tempo Continuum (Eccentric/Isometric/Concentric)
- Stabilization/Strength Endurance: Slow (4/2/1)
- Hypertrophy: Moderate (2/0/2)
- Maximal Strength: Moderate (2/0/2)
- Power: Fast/explosive
Rest interval
The time taken to recuperate between sets
Rest Interval Continuum
- Stabilization/Strength Endurance: 30–60 seconds
- Hypertrophy: 45–90 seconds
- Maximal Strength: 2–3 minutes
- Power: 3–5 minutes
Factors Affecting Rest Interval Programming
- Training experience
- Training intensity
- Tolerance of short rest periods
- Muscle mass
- General fitness level
- Training goals
- Nutritional status
- Recoverability
Factors Affecting Training Volume Programming
• Training phase
• Goals
• Age
• Work capacity
• Recoverability
• Nutritional status
• Injury history
• Level of fitness
Training Frequency
The number of training sessions performed over a specified time period (usually 1 week).
Training Duration
The timeframe of a workout (including warm-up and cool-down) or the length of time spent in one phase of training.
Exercise Density
The combination of volume, rest intervals, and the length of a training session.
Exercise selection
The process of choosing appropriate exercises for a client’s program.
Exercise Selection Continuum
- Stabilization: Stabilization Level: Total-body; multi-/single-joint; controlled unstable
- Strength: Strength Level: Total-body; multi-/single-joint
- Power: Power Level: Total-body; multi-joint (explosive)
Which of the following best describes corrective exercise used with athletes?
Fixing muscle imbalances at the end of a season
At what point in his training plan would an athlete spend a period of time performing corrective exercise training?
Post-season
Following the exercise progression continuum, which is appropriate for the lower body?
Two-leg stable, staggered-stance stable, single-leg stable
What type of relationship exists between sets, repetitions, and intensity?
Inverse
What are the appropriate flexibility techniques used in the warm-up of a Phase 1: Stabilization Endurance training program?
SMR and static
What two primary factors are increased for an athlete progressing from Phase 2 to Phase 3 of the OPT model?
Intensity and volume
For a beginner athlete, which of the following could occur if the individual is asked to perform at a high intensity level after a prolonged recovery period?
Increased risk of injury
Which acute variables BEST elicit the adaptation of stabilization endurance?
12-20 repetitions, 1-3 sets, 50-70% of one rep max (1RM)
What is an appropriate stretching exercise that addresses a low back arch in an athlete who is training in Phase 2: Strength Endurance?
Active kneeling hip flexor stretch
Which phase of training is also known as anatomical adaptation?
Stabilization
What is the term for the number of training sessions performed over a specified period of time?
Training frequency
What tempo is used for the strength exercise of Phase 2 supersets?
2/0/2
You recommend that your athlete perform 0-3 plyometric-strength exercises during her workout. What phase of strength training is she currently in?
Maximal Strength
What is the name for the form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficiencies, and postural distortion patterns the athlete may have developed during the season?
Corrective exercise
According to the volume continuum, a range of 12-20 total repetitions per exercise is appropriate for which level of training?
Power
Which of the following best describes corrective exercise used with athletes?
Fixing muscle imbalances at the end of a season
