ch 6 Flashcards
What is the recommended repetition range for resistance training in Phase 3 of the OPT model
6-12
Which cardio training stage uses 65-85% intensity
stage II
Percentage of intensity for resistance training in the second Phase of the OPT model
70-80%
What are the three adaptation/levels of the Optimum Performance Training model
Stability, strength, Power
What are three goals of Phase 5 Power Training of the OPT model
Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production
What is the recommended rep range for resistance training in Phase 2 Strength endurance of the OPT model
8-12
What are three goals of Phase 4 Maximal Strength Training of the OPT model
Increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force
what are the recommended rep tempos for resistance training exercise in Phase 2 of the OPT model
2/0/2 strength exercises and 4/2/1 stabilization exercises
What is the repetition range for resistance training in Phase 4 of the OPT model
1-5
Name the seven performance benefits achieved when following the OPT model
strength, power, endurance, flexibility, speed, agility, and balance
