Ch 14 - OPT Flashcards
Program design
creating a purposeful system to achieve a goal
Acute variables
specify how each exercise is performed; determine stress placed on body and what adaptations will occur
9 acute variables
reps, sets, intensity, tempo, rest, duration, frequency, volume, exercise selection
Time under tension
full length of a rep (all 3 actions)
Training intensity
level of effort compared with maximum effort
Training volume
total amount of work performed in a specified period
Periodization
divides program into distinct periods and trains different forms of strength and different volumes in each one; allows for slow and steady progress, helps prevent injury
Training plan
outline to meet goals, detailing form of training, duration, and exercises
Macrocycle
annual plan, showing progress between phases
Mesocycle
monthly plan, showing day of each workout and phase trained
Microcycle
weekly plan, showing exercises performed during each workout
Purpose of stabilization phase
anatomic adaptation; improve muscle imbalances, movement patterns, technique, core stabilization, cardiorespiratory and neuromuscular condition
Purpose of strength level
maintain stability while increasing stress placed on body; increase muscle size, strength, bone mineral density, and caloric expenditure
Purpose of power level
increase ROFP/speed of muscle contraction
Phases for fat loss
P1 & P2
