Ch 21 The Optimum Performance Model Flashcards
Adherence
The level of commitment to a behavior or plan of action.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery
Kinetic chain
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
Training plan
The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Periodization
Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.
Periodization involves two primary objectives:
Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle)
Training different forms of strength in each period (or phase) to control training volume and to prevent injury
MACROCYCLE
ANNUAL PLAN
MESOCYCLE
MONTHLY PLAN
MICROCYCLE
MONTHLY PLAN
Periodization can be divided into three distinct phases that lead up to competition:
preparatory, competitive, and transition
Linear periodization
A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.
Adherence
The level of commitment to a behavior or plan of action.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
Kinetic chain
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
Training plan
The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Undulating periodization
A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
What term refers to excessive frequency, volume, or intensity of training resulting in reduction of performance, which is also caused by a lack of proper rest and recovery?
Overtraining
Which of the following is a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time?
Linear periodization
Fundamental movement patterns
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
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.
Compound (multijoint) movement pattern
An exercise or movement pattern that involves multiple joints and muscle groups.
Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of the spine.
Synergists
.
Muscles that assist agonists to produce a movement
Intervertebral stability
.
Stability and support of individual spine segments
Neuromuscular efficiency
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
Which fundamental movement pattern is used in activities of daily living, such as sitting down and standing up from a chair?
Squatting
The strength level of training in the OPT model consists of ______ phases:
3
Phase 2 Strength Endurance Training,
Phase 3 Muscular Development Training, and
Phase 4 Maximal Strength Training.
Autonomy
.
Acting in accordance with how one wants to behave
Self-efficacy
One’s belief that he or she can complete a task, goal, or performance; also known as self-confidence.
Length-tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
What is the second section of the OPT programming template
Activation
workout template is divided into six parts:
Warm-Up, Activation, Skill Development, Resistance Training, Client’s Choice, and Cool-Down.
The first level of training in the OPT model focuses on two main adaptations:
(1) development of proper movement patterns and
(2) mobility and stability of the entire kinetic chain.
The stabilization level of training in the OPT model consists of ____ phase of training. What are they
1
Phase 1 Stabilization Endurance Training.
What is the focus of the second level of training in the OPT model?
The main adaptation of strength
Muscle hypertrophy is the primary goal of which phase of training within the OPT model?
Phase 3
Power formula
Power= force x velocity
Specific warm-up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
What term refers to low-intensity exercise consisting of movements that mimic those to be included in the upcoming sets of more intense exercise?
Specific warm-up
TRUE OR FALSE? A Phase 5 flexibility routine typically involves static and dynamic stretching.
False
With regard to the application of the OPT model for the goal of body fat reduction, what is the best way to increase the calories burned?
Move more through both structured exercise and daily physical activity