CH.14 INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL Flashcards
1
Q
PURPOSEFUL SYSTEM OR PLAN PUT TOGETHER TO HELP AN INDIVIDUAL ACHIEVE A SPECIFIC GOAL
A
PROGRAM DESIGN
2
Q
A TRAINING PROGRAM SHOULD BE A METHODICAL APPROACH TO IMPROVE WHAT ?
A
PHYSICAL, PHYSIOLOGIC, PSYCHOLOGICAL AND PERFORMANCE ADAPTATIONS
3
Q
BEST WAY TO ACHIEVE CONSISTENT SUPERIOR RESULTS IS TO FOLLOW WHAT ?
A
STRUCTURED PERIODIZED TRAINING PROGRAM
4
Q
DEVELOPED TO CONCURRENTLY IMPROVE ALL FUNCTIONAL ABILITIES SUCH AS FLEXIBILITY, CORE STABILIZATION, BALANCE, STRENGTH, POWER AND CARDIORESPIRATORY ENDURANCE
A
OPT MODEL
5
Q
IMPORTANT COMPONENTS THAT SPECIFY HOW EACH EXERCISE IS TO BE PERFORMED
A
ACUTE VARIABLES
6
Q
DETERMINE AMOUNT OF STRESS PLACED ON BODY AND ULTIMATELY WHAT ADAPTATIONS THE BODY WILL INCUR
A
ACUTE VARIABLES
7
Q
FOUNDATION OF PROGRAM DESIGN
A
ACUTE VARIABLES
8
Q
ACUTE VARIABLES ON TRAINING
A
REPS SETS INTENSITY TEMPO VOLUME REST FREQUENCY DURATION EXERCISE SELECTION
9
Q
ONE COMPLETE MOVEMENT OF A SINGLE EXERCISE
A
REPETITION
10
Q
MOST REPS WILL INVOLVE WHAT 3 MUSCLE ACTIONS ?
A
CONCENTRIC, ISOMETRIC AND ECCENTRIC
11
Q
UP AGAINST DIRECTION OF RESISTANCE
A
CONCENTRIC CONTRACTION
12
Q
PAUSING FOR ANY SPECIFIED AMOUNT OF TIME
A
ISOMETRIC HOLD
13
Q
LOWERING WITH DIRECTION OF RESISTANCE BACK TO ITS STARTING POSITION
A
ECCENTRIC ACTION
14
Q
COUNT TIME MUSCLE ARE UNDER TENSION
A
TIME UNDER TENSION
15
Q
NUMBER OF WHAT IS DEPENDENT ON CLIENTS WORK CAPACITY, INTENSITY OF EXERCISE AND SPECIFIC PHASE OF TRAINING
A
NUMBER OF REPS PERFORMED IN GIVEN SET
16
Q
T OR F: ALL ACUTE VARIABLES ARE INTERDEPENDENT; SPECIFIC USE OF ONE WILL AFFECT THE OTHERS
A
TRUE
17
Q
MUSCULAR ENDURANCE AND STABILIZATION IS BEST ACHIEVED BY PERFORMING HOW MANY REPS ?
A
12 - 20 REPS AT 50-70% OF 1RM
18
Q
HYPERTROPHY (MUSCLE GROWTH) IS BEST ACHIEVED BY PERFORMING HOW MANY REPS ?
A
6 - 12 REPS AT 75-85% OF 1RM
19
Q
FOR MAXIMAL STRENGTH ADAPTATIONS, BEST REP RANGE IS WHAT ?
A
1-5 AT 85-100% OF 1RM
20
Q
FOR POWER ADAPTATIONS, BEST REP RANGE IS WHAT ?
A
1-10 REPS AT 30-45% OF 1RM OR 10% OF BODY WT
21
Q
IN BEGINNING PHASE OF OPT MODEL, WHAT REP SCHEME IS NECESSARY TO BUILD PROPER CONNECTIVE TISSUE (TENDONS, LIGAMENTS) STRENGTH, STABILITY, AND MUSCULAR ENDURANCE ?
A
HIGHER REPS SCHEME
22
Q
GROUP OF CONSECUTIVE REPETITIONS
A
SET
23
Q
AN INDIVIDUALS LEVEL OF EFFORT, COMPARED WITH THEIR MAXIMAL EFFORT, WHICH IS USUALLY EXPRESSED AS A %
A
TRAINING INTENSITY
24
Q
WHAT DETERMINES NUMBER OF SETS ?
A
QUANTITIES OF ACUTE VARIABLES AND TRAINING STATUS OF CLIENT
25
T OR F: INVERSE RELATIONSHIP B/W SETS, REPS AND INTENSITY
TRUE
26
AN INDIVIDUAL USUALLY PERFORMS FEWER SETS WHEN PERFORMING HOW MANY REPS AND AT WHAT INTENSITY ?
HIGHER REPS AT LOWER INTENSITY (ENDURANCE ADAPTATION)
27
AN INDIVIDUAL PERFORMS MORE SETS WHEN PERFORMING HOW MANY REPS AND AT WHAT INTENSITY ?
LOWER REPS AT HIGHER INTENSITY (STRENGTH AND POWER ADAPTATIONS)
28
MUSCULAR ENDURANCE AND STABILIZATION IS BEST DEVELOPED WITH HOW MANY SETS OF 12-20 REPS AT 50-70% OF 1RM INTENSITY ?
1-3 SETS
29
HYPERTROPHY ADAPTATIONS ARE BEST STIMULATED WITH HOW MANY SETS OF 6-12 REPS AT 75-85% OF 1RM INTENSITY ?
3-5 SETS
30
MAXIMAL STRENGTH ADAPTATION IS BEST DEVELOPED WITH HOW MANY SETS OF 1-5 REPS AT 85-100% OF 1RM ?
4-6 SETS
31
POWER ADAPTATIONS IS BEST DEVELOPED WITH HOW MANY SETS OF 1-10 REPS AT 30-45% OF 1RM (IF USING WEIGHTS) OR APPROXIMATELY 10% OF BODY WT (IF USING MEDICINE BALLS) ?
3-6 SETS
32
SPEED WITH WHICH EACH REP IS PERFORMED
REP TEMPO
33
DETERMINED BY NUMBER OF SETS AND REPS TO BE PERFORMED, BASED ON INDIVIDUALS SPECIFIC TRAINING GOALS
INTENSITY
34
MUSCULAR ENDURANCE AND STABILIZATION IS BEST DEVELOPED WITH TRAINING AT WHAT INTENSITY ?
50-70% OF 1RM
35
HYPERTROPHY IS BEST ACHIEVED BY TRAINING AT WHAT INTENSITY ?
75-85% OF 1RM
36
MAXIMAL STRENGTH ADAPTATIONS REQUIRE TRAINING AT WHAT INTENSITY ?
85-100% OF 1RM
37
POWER (HIGH VELOCITY) ADAPTATIONS ARE BEST ATTAINED AT WHAT INTENSITY ?
30-45% OF 1RM WHEN USING CONVENTIONAL WT TRAINING OR APPROXIMATELY 10% OF BODY WT WHEN USING MEDICINE BALLS
38
WHAT CAN ALSO INCREASE TRAINING INTENSITY B/C IT REQUIRES GREATER MOTOR UNIT RECRUITMENT ?
TRAINING IN AN UNSTABLE ENVIRONMENT
39
REQUIRES GREATER MOTOR UNIT RECRUITMENT, LEADING TO GREATER ENERGY EXPENDITURE AND ALLOWS FOR OPTIMAL DEVELOPMENT OF NEUROMUSCULAR EFFICIENCY
TRAINING IN UNSTABLE ENVIRONMENT
40
CHANGING ACUTE VARIABLES SUCH AS REST PERIODS AND TEMPO CAN CHANGE WHAT ?
TRAINING INTENSITY
41
CAN BE MANIPULATED T ACHIEVE SPECIFIC TRAINING OBJECTIVES SUCH AS ENDURANCE, HYPERTROPHY, STRENGTH AND POWER
REP TEMPO
42
SLOWER TEMPO FOR WHAT ?
ENDURANCE
43
FASTER TEMPO FOR WHAT ?
POWER
44
MUSCULAR ENDURANCE AND STABILIZATION IS BEST DEVELOPED AT WHAT TEMPO ?
SLOW REP TEMPO (4/2/1)
45
HYPERTROPHY IS ACHIEVED AT WHAT TEMPO ?
MODERATE (2/0/2)
46
MAXIMAL STRENGTH ADAPTATIONS ARE BEST ACHIEVED WITH WHAT TEMPO ?
FAST OR EXPLOSIVE BUT CONTROLLED
47
POWER ADAPTATIONS ARE BEST ACHIEVED WITH WHAT TEMPO ?
FAST OR EXPLOSIVE BUT CONTROLLED
48
BY EMPHASIZING ECCENTRIC AND ISOMETRIC MUSCLE ACTIONS AT WHAT VELOCITIES DURING INITIAL STABILIZATION PHASES OF TRAINING, MORE DEMANDS IS PLACED ON CONNECTIVE TISSUE (AS WELL AS STABILIZING MUSCLES) AND BETTER PREPARES NERVOUS SYSTEM FOR FUNCTIONAL MOVEMENTS ?
SLOWER VELOCITIES
49
TIME TAKEN TO RECUPERATE B/W SETS
REST INTERVAL
50
MUSCULAR ENDURANCE AND STABILIZATION ADAPTATIONS ARE BEST DEVELOPED WITH WHAT REST PERIODS ?
SHORT REST PERIODS; 0-90 SECS
51
HYPERTROPHY IS BEST ACHIEVED WITH WHAT REST PERIODS ?
SHORT REST; 0-60 SECS
52
MAXIMAL STRENGTH ADAPTATIONS ARE BEST ACHIEVED WITH WHAT REST PERIODS ?
LONG REST PERIODS; 3-5 MINS
53
POWER ADAPTATIONS REQUIRE WHAT REST PERIODS ?
LONG REST; 3-5 MINUTES
54
DYNAMIC RESISTANCE TRAINING AS WELL AS ISOMETRIC TRAINING CAN SIGNIFICANTLY REDUCE WHAT ?
ATP AND PC
55
20-30 SECS OF REST ALLOW APPROX. WHAT % OF ATP AND PC RECOVERY ?
50%
56
40 SECS OF REST ALLOWS APPROX WHAT % OF ATP AND PC RECOVERY ?
75%
57
60 SECS OF REST ALLOWS APPROX. WHAT % OF ATP AND PC RECOVERY ?
85-90%
58
3 MINS OF REST ALLOWS APPROX. WHAT % OF ATP AND PC RECOVERY ?
100%
59
T OR F: THE SHORTER THE REST INTERVAL, THE LESS ATP AND PC WILL BE REPLENISHED AND CONSEQUENTLY LESS ENERGY WILL BE AVAILABLE FOR NEXT SET
TRUE
60
FATIGUE CAN LEAD TO WHAT ?
DECREASED NEUROMUSCULAR CONTROL, FORCE PRODUCTION AND STABILIZATION BY DECREASING MOTOR UNIT RECRUITMENT
61
IF REST PERIODS ARE TOO LONG B/W SETS OR EXERCISE THE POTENTIAL EFFECTS INCLUDE WHAT ?
DECREASED NEUROMUSCULAR ACTIVITY AND DECREASED BODY TEMP WHICH CAN LEAD TO INJURY
62
FACTORS FOR APPROPRIATE REST INTERVALS
```
TRAINING EXPERIENCE
INTENSITY
TOLERANCE OF SHORT REST
MUSCLE MASS
GENERAL FITNESS LEVEL
GOALS
NUTRITION STATUS
RECOVERABILITY
```
63
AMOUNT OF PHYSICAL TRAINING PERFORMED WITHIN SPECIFIED PERIOD
TRAINING VOLUME
64
TRAINING VOLUME IS BASED ON WHAT ?
```
TRAINING PHASE
GOALS
AGE
WORK CAPACITY/ TRAINING STATUS
RECOVERABILITY
NUTRITIONAL STATUS
INJURY HISTORY
LIFE STRESS
```
65
NUMBER OF TRAINING SESSIONS PERFORMED DURING SPECIFIED PERIOD (USUALLY 1 WEEK)
TRAINING FREQUENCY
66
T OR F: AN INDIVIDUAL CAN SAFELY PERFORM HIGH VOLUMES OF HIGH INTENSITY EXERCISE FOR AN EXTENDED LENGTH OF TIME
FALSE; CANNOT SAFELY PERFORM HIGH VOLUMES FOR EXTENDED TIME
67
WHEN WORKING WITH LOADS EXCEEDING WHAT % OF 1RM, ONE RARELY EXCEEDS A WORKOUT VOLUME OF 30 REPS (6 SETS OF 5 REPS)
90%
68
WHEN WORKING WITH LOADS OF WHAT % OF 1RM, A CLIENT CAN EASILY PERFORM A WORKOUT VOLUME OF 36-60 REPS PER EXERCISE ( 3 SETS OF 12-20 REPS)
60%
69
TRAINING PHASE AND TRAINING GOAL DICTATE REPS, SETS, INTENSITY, REST AND TEMPO AND THESE COMBINED DICTATE WHAT ?
VOLUME
70
RESEARCH DEMONSTRATES THAT THIS PRODUCES CELLULAR (HYPERTROPHY, FAT LOSS) ADAPTATIONS ?
HIGHER VOLUME TRAINING
71
HIGH INTENSITY TRAINING WITH LOW TRAINING VOLUMES PRODUCES GREATER WHAT ?
NEUROLOGIC (MAXIMAL STRENGTH, POWER) ADAPTATIONS
72
NEW CLIENTS MAY BEGIN TRAINING THEIR ENTIRE BODY HOW MANY TIMES A WEEK ?
2 TIMES A WEEK
73
RESEARCH ON TRAINING FREQUENCY INDICATES THAT THE OPTIMAL TRAINING FREQUENCY FOR IMPROVEMENTS IN STRENGTH IS HOW MANY TIMES PER WEEK ?
3-5/ WEEK
74
RESEARCH INDICATES THAT TRAINING AT LEAST HOW MANY TIMES A WEEK IS SUFFICIENT TO MAINTAIN PHYSICAL, PHYSIOLOGICAL AND PERFORMANCE IMPROVEMENTS THAT WERE ACHIEVED DURING OTHER PHASES OF TRAINING ?
1-2/ WEEK
75
TRAINING VOLUME ADAPTATIONS - HIGH VOLUME (LOW/MODERATE INTENSITY)
INCREASED MUSCLE CROSS SECTIONAL AREA
IMPROVED BLOOP LIPID SERUM PROFILE (CHOLESTEROL AND TRIGLYCERIDES)
INCREASED METABOLIC RATE
76
TRAINING VOLUME ADAPTATIONS - LOW VOLUME (HIGH INTENSITY)
INCREASED RATE OF FORCE PRODUCTION
INCREASED MOTOR UNIT RECRUITMENT
INCREASED MOTOR UNIT SYNCHRONIZATION
77
TIMEFRAME OF WORKOUT OR LENGTH OF TIME SPENT IN ONE PHASE OF TRAINING
TRAINING DURATION
78
PROCESS OF CHOOSING APPROPRIATE EXERCISES FOR CLIENTS PROGRAM
EXERCISE SELECTION
79
2 PROMINENT MEANINGS OF TRAINING DURATION
1. TIMEFRAME FROM START TO FINISH OF WORKOUT
| 2. LENGTH OF TIME (# OF WEEKS) SPENT IN ONE PHASE (OR PERIOD) OF TRAINING
80
TRAINING DURATION FOR A WORKOUT IS FUNCTION OF WHAT ?
OF REPS, # OF SETS, # OF EXERCISES AND LENGTH OF REST INTERVALS
81
TRAINING PROGRAMS THAT EXCEED 60-90 MINUS (EXCLUDING WARM UP/ COOL DOWN) ARE ASSOCIATED WITH WHAT ?
RAPIDLY DECLINING ENERGY LEVELS
82
AMOUNT OF TIME IT GENERALLY TAKES FOR BODY TO ADAPT TO A GIVEN STIMULUS AND TYPICALLY HOW LONG A PHASE OF TRAINING LAST
4 WEEKS
83
EXERCISES CAN BE BROKEN DOWN INTO 3 DIFFERENT TYPES ON THE BASIS OF WHAT ?
OF JOINTS USED, MOVEMENTS PERFORMED AND ADAPTATION DESIRED
84
FOCUS ON ISOLATING ONE MAJOR MUSCLE GROUP OR JOINT
SINGLE JOINT (BICEP CURLS, TRICEP PUSHDOWNS, CALF RAISES)
85
EXERCISES THAT INVOLVE 2-3 JOINTS
MULTIJOINT (SQUATS, LUNGES, STEP UPS, CHEST PRESSES, ROWS)
86
EXERCISES THAT INCLUDE MULTIPLE JOINT MOVEMENTS
TOTAL BODY (STEP UP BALANCE TO OHP, SQUAT TO 2 ARM PRESS, BARBELL CLEAN)
87
STEP UP BALANCE TO OHP IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?
TOTAL BODY - STABILIZATION
88
BALL DB CHEST PRESS
BALL DB ROW
STANDING OHP
THESE ARE EXAMPLES OF WHAT EXERCISE SELECTION ?
MULTIJOINT - STABLIZATION
89
SINGLE LEG DB CURL IS AN EXAMPLE OF WHAT EXERCISE SELECTIONS ?
SINGLE JOINT - STABILIZATION
90
SQUAT, CURL TO OHP IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?
TOTAL BODY - STRENGTH
91
BENCH PRESS
SEATED ROW MACHINE
SHOULDER PRESS MACHINE
THESE ARE EXAMPLES OF WHAT EXERCISE SELECTION ?
MULTIJOINT - STRENGTH
92
STANDING 2 ARM DB CURL THIS IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?
SINGLE JOINT - STRENGTH
93
2 ARM PUSH PRESS IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?
TOTAL BODY - POWER
94
2 ARM MEDICINE BALL CHEST PASS
BALL MEDICINE BALL PULLOVER THROW
FRONT MEDICINE BALL OBLIQUE THROW
THESE ARE EXAMPLES OF WHAT EXERCISE SELECTION ?
MULTIJOINT - POWER
95
CHEST PRESS ON STABILITY BALL
SINGLE LEG CABLE ROWS
SINGLE LEG DB SHOULDER PRESS ON 1/2 FOAM
SINGLE LEG SQUAT
THESE ARE EXAMPLES OF WHAT EXERCISE LEVEL ?
STABILIZATION
96
TO DEVELOP OPTIMAL STRENGTH, THE USE OF WHAT HAS BEEN SHOWN TO BE MOST BENEFICIAL ?
TOTAL BODY AND MULTIJOINT EXERCISES
97
BENCH PRESS
ROWS (MACHINE, SEATED CABLES, BARBELL)
SHOULDER PRESS (SEATED BARBELL, SEATED DB, MACHINE)
SQUATS/ LEG PRESS
THESE ARE EXAMPLES OF WHAT EXERCISE LEVEL ?
STRENGTH
98
TO DEVELOP OPTIMAL POWER WHAT STRENGTH TRAINING EXERCISES CAN BE PERFORMED DURING FUNCTIONAL MOVEMENT PATTERNS ?
PLYOMETRIC AND EXPLOSIVE STRENGTH TRAINING
99
```
OVERHEAD MEDICINE BALL THROW
MEDICINE BALL CHEST PASS
WOODCHOP THROW
SQUAT JUMP
TUCK JUMP
2 ARM PUSH PRESS
BARBELL CLEAN '
```
THESE ARE EXAMPLES OF WHAT EXERCISE LEVEL ?
POWER EXERCISE
100
STABILIZATION CONTINUUM
```
FLOOR
SPORT BEAM
HALF FOAM ROLL
FOAM PAD
BALANCE DISC
WOBBLE BOARD
BOSU BALL
```
101
LOWER BODY CONTINUUM
```
2 LEG STABLE
STAGGERED STANCE STABLE
SINGLE LEG STABLE
2 LEG UNSTABLE
STAGGERED STANCE UNSTABLE
SINGLE LEG UNSTABLE
```
102
UPPER BODY CONTINUUM
2 ARM
ALTERNATING ARMS
SINGLE ARM
SINGLE ARM W/ TRUNK ROTATION
103
SPECIFIC OUTLINE, CREATED BY A FITNESS PROFESSIONAL TO MEET CLIENTS GOALS, THAT DETAILS THE FORM OF TRAINING, LENGTH OF TIME, FUTURE CHANGES AND SPECIFIC EXERCISES TO BE PERFORMED
TRAINING PLAN
104
SYSTEMIC APPROACH TO PROGRAM DESIGN THAT USES GENERAL ADAPTATION SYNDROME AND PRINCIPLE OF SPECIFICITY TO VARY AMOUNT AND TYPE OF STRESS PLACED ON BODY TO PRODUCE ADAPTATION AND PREVENT INJURY
PERIODIZATION
105
2 PRIMARY OBJECTIVES OF PERIODIZATION
1. DIVIDING TRAINING PROGRAM INTO DISTINCT PERIODS (OR PHASES) OF TRAINING
2. TRAINING DIFFERENT FORMS OF STRENGTH IN EACH PERIOD (OR PHASE) TO CONTROL VOLUME OF TRAINING AND PREVENT INJURY
106
ALLOWS CLIENT TO TRAIN AT VARYING INTENSITIES DURING COURSE OF A WEEK, WHICH ALLOWS FOR MULTIPLE ADAPTATIONS ONCE A LEVEL OF FITNESS HAS BEEN ACHIEVED
UNDULATING PERIODIZATION
107
TO ACCOMPLISH OBJECTS OF PERIODIZATION, TRAINING PROGRAMS SHOULD BE ORGANIZED INTO A SPECIFIC PLAN THAT INVOLVES USING WHAT ?
LONG TERM AND SHORT TERM GOALS AND OBJECTIVES
108
LONG TERM PORTION OF A TRAINING PLAN IN OPT MODEL IS KNOWN AS WHAT ?
ANNUAL PLAN
109
SHORT TERM PORTIONS OF TRAINING PLAN IN OPT MODEL ARE KNOWN AS WHAT ?
MONTHLY AND WEEKLY PLANS
110
GENERALIZED TRAINING PLAN THAT SPANS 1 YEAR TO SHOW WHEN THE CLIENT WILL PROGRESS B/W PHASES
ANNUAL PLAN (MACROCYCLE)
111
GENERALIZED TRAINING PLAN THAT SPANS 1 MONTH AND SHOWS WHICH PHASES WILL BE REQUIRED EACH DAY OF EACH WEEK
MONTHLY PLAN (MESOCYCLE)
112
TRAINING PLAN OF SPECIFIC WORKOUTS THAT SPANS 1 WEEK AND SHOWS WHICH EXERCISES ARE REQUIRED EACH DAY OF THE WEEK
WEEKLY PLAN (MICROCYCLE)
113
REFERS TO DIVIDING THE TRAINING PROGRAM INTO SPECIFIC CYCLES TERMED MACRO-, MESO-, AND MICRO-CYCLES
PERIODIZATION
114
CONTROLLING THE VOLUME OF TRAINING AS A FUNCTION OF TIME IN ANY GIVEN PROGRAM, WHAT ALLOWS FOR MAXIMAL LEVELS OF ADAPTATION WHILE MINIMIZING OVERTRAINING ?
PERIODIZATION
115
DIFFERENT PERIODS (OR PHASES) OF TRAINING SEEN IN TRADITIONAL PERIODIZATION MODEL INCLUDE WHAT ?
PREPARATORY PERIOD (ANATOMIC ADAPTATION)
HYPERTROPHY PERIOD
MAXIMAL STRENGTH PERIOD
POWER PERIOD
116
3 PHASES OF OPT MODEL
STABILIZATION, STRENGTH AND POWER
117
FIRST LEVEL OF TRAINING IN OPT MODEL FOCUSES ON THE MAIN ADAPTATION OF WHAT ?
STABILIZATION (ANATOMIC ADAPTATION)
118
DESIGNED TO PREPARE BODY FOR DEMANDS OF HIGHER LEVELS OF TRAINING THAT MAY FOLLOW
STABILIZATION (ANATOMIC ADAPTATION)
119
T OR F: STABILIZATION PHASE IS IMPORTANT FOR ALL BEGINNERS, AND NECESSARY TO CYCLE BACK THROUGH THIS LEVEL AFTER PERIODS OF STRENGTH AND POWER
TRUE
120
SPECIFIC ADAPTATION IN STABILIZATION LEVEL
ENDURANCE AND STABILITY
121
METHOD OF PROGRESSION IN STABILIZATION LEVEL
PROPRIOCEPTION (CONTROLLED UNSTABLE)
122
SPECIFIC ADAPTATION IN STRENGTH LEVEL
STRENGTH ENDURANCE
HYPERTROPHY
MAXIMAL STRENGTH
123
METHOD OF PROGRESSION IN STRENGTH LEVEL
VOLUME/ LOAD
124
SPECIFIC ADAPTATION IN POWER LEVEL
POWER
125
METHOD OF PROGRESSION IN POWER LEVEL
SPEED/ LOAD
126
WHY IS IT GOOD TO CYCLE BACK TO STABILIZATION LEVEL AFTER STRENGTH AND POWER TRAINING ?
TO MAINTAIN HIGH DEGREE OF CORE AND JOINT STABILITY
127
FOCUS OF STABILIZATION TRAINING
- IMPROVE MUSCLE IMBALANCES
- IMPROVE STABILIZATION OF CORE MUSCLES
- PREVENT TISSUE OVERLOAD BY PREPARING MUSCLES, TENDONS, LIGAMENTS, AND JOINTS FOR UPCOMING DEMANDS
- IMPROVE OVERALL CARDIO AND NEUROMUSCULAR CONDITION
- ESTABLISH PROPER MOVEMENT PATTERNS AND EXERCISE TECHNIQUE
128
STABILIZATION IS ACCOMPLISHED THROUGH WHAT TRAINING PROGRAM ?
LOW INTENSITY, HIGH REPS, EMPHASIZING CORE AND JOINT STABILIZATION
129
IN THE STABILIZATION LEVEL, THE PRIMARY MEANS OF PROGRESSING (OR INCREASING INTENSITY OF TRAINING) IN THIS PERIOD IS BY INCREASING WHAT ?
PROPRIOCEPTIVE DEMANDS
130
EXTREMELY EFFECTIVE FOR INCREASING NEUROMUSCULAR EFFICIENCY IN THE HEALTHY,ELDERLY AND UNHEALTHY POPULATIONS
STABILIZATION TRAINING
131
STABILIZATION PERIOD OF TRAINING IN OPT MODEL CONSISTS OF ONE PHASE OF TRAINING WHICH IS WHAT ?
STABILIZATION ENDURANCE TRAINING
132
DESIGNED TO CREATE OPTIMAL LEVELS OF STABILIZATION STRENGTH AND POSTURAL CONTROL
STABILIZATION ENDURANCE TRAINING
133
THIS PHASE OF TRAINING FOCUSES ON:
INCREASING STABILITY
INCREASING MUSCULAR ENDURANCE
INCREASING NEUROMUSCULAR EFFICIENCY OF CORE
IMPROVING INTERMUSCULAR AND INTRAMUSCULAR COORDINATION
STABILIZATION ENDURANCE TRAINING
134
A CLIENT IN STABILIZATION ENDURANCE TRAINING WILL TYPICALLY SPEND HOW MUCH TIME IN THIS PHASE ?
ABOUT 4 WEEKS
135
SECOND LEVEL OF TRAINING IN OPT MODEL FOCUSES ON MAIN ADAPTATION OF STRENGTH WHICH INCLUDES WHAT ?
STRENGTH ENDURANCE
HYPERTROPHY
MAXIMAL STRENGTH
136
DESIGNED TO MAINTAIN STABILITY WHILE INCREASING AMOUNT OF STRESS PLACED ON BODY FOR INCREASED MUSCLE SIZE AND STRENGTH
STRENGTH LEVEL
137
T OR F: STRENGTH LEVEL IS FOR ANYONE WHO DESIRES TO INCREASE CALORIC EXPENDITURE, MUSCLE SIZE, MUSCLE STRENGTH AND BONE MINERAL DENSITY
TRUE
138
FOCUS OF STRENGTH PERIOD OF TRAINING
INCREASE
- STABILITY OF CORE MUSCLE TO STABILIZE PELVIS AND SPINE UNDER HEAVIER LOADS THROUGH COMPLETE ROM
- LOAD BEARING CAPABILITIES OF MUSCLES, TENDONS, LIGAMENTS AND JOINTS
- VOLUME OF TRAINING
- METABOLIC DEMAND BY TAXING ATP-PC AND GLYCOLYSIS ENERGY SYSTEMS TO INDUCE CELLULAR CHANGES IN MUSCLE (WEIGHT LOSS OR HYPERTROPHY)
- MOTOR UNIT RECRUITMENT, FREQUENCY OF MOTOR UNIT RECRUITMENT, AND MOTOR UNIT SYNCHRONIZATION (MAXIMAL STRENGTH)
139
3 PHASES OF STRENGTH PERIOD OF TRAINING IN OPT MODEL
```
PHASE 2 (STRENGTH ENDURANCE TRAINING)
PHASE 3 (HYPERTROPHY TRAINING)
PHASE 4 (MAXIMAL STRENGTH TRAINING)
```
140
HYBRID FORM OF TRAINING THAT PROMOTES INCREASED STABILIZATION ENDURANCE, HYPERTROPHY AND STRENGTH
STRENGTH ENDURANCE (PHASE 2)
141
USES SUPERSET TECHNIQUES IN WHICH MORE STABLE EXERCISE (SUCH AS BENCH PRESS) IS IMMEDIATELY FOLLOWED WITH A STABILIZATION EXERCISE WITH SIMILAR BIOMECHANICAL MOTION (SUCH AS STABILITY BALL PUSH UP)
STRENGTH ENDURANCE (PHASE 2)
142
HIGH AMOUNT OF VOLUME CAN BE GENERATED IN THIS PHASE OF TRAINING
STRENGTH ENDURANCE (PHASE 2)
143
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 OVERALL INCREASE IN MUSCLE SIZE
HYPERTROPHY TRAINING (PHASE 3)
144
PHASE THAT FOCUSES IN INCREASING THE LOAD PLACED ON TISSUE OF BODY
MAXIMAL STRENGTH TRAINING (PHASE 4)
145
MAXIMAL INTENSITY (STRENGTH) IMPROVES WHAT ?
RECRUITMENT OF MORE MOTOR UNITS
RATE OF FORCE PRODUCTION
MOTOR UNIT SYNCHRONIZATION
146
IN MAXIMAL STRENGTH TRAINING PHASE, THE GOAL OF THIS PHASE OF TRAINING IS PRIMARILY MAXIMAL STRENGTH, PT WILL WANT TO INCREASE WHAT ?
INTENSITY (LOAD) AND VOLUME (SETS)
147
3RD LEVEL OF TRAINING, DESIGNED TO INCREASE RATE OF FORCE PRODUCTIONS (OR SPEED OF MSUCLE CONTRACTION)
POWER LEVEL
148
THIS FORM OF TRAINING USES ADAPTATIONS OF STABILIZATION AND STRENGTH
POWER LEVEL
149
FORCE MULTIPLIED BY VELOCITY =? (F X V =?)
POWER
150
T OR F: ANY INCREASE IN EITHER FORCE OR VELOCITY WILL PRODUCE AN INCREASE IN POWER
TRUE
