CH.14 INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL PT.2 Flashcards

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1
Q

POWER CAN BE INCREASED BY INCREASING WHAT 2 THINGS ?

A

LOAD (OR FORCE) AS IN PROGRESSIVE STRENGTH TRAINING OR SPEED WITH WHICH YOU MOVE LOAD (OR VELOCITY)

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2
Q

TO DEVELOP OPTIMAL LEVELS OF POWER, INDIVIDUALS SHOULD TRAIN WITH WHAT 2 THINGS ?

A

HEAVY LOADS (85-100%) AND LIGHT LOADS (30-45%) AT HIGH SPEEDS

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3
Q

FOCUS OF POWER TRAINING IS TO INCREASE WHAT ?

A

INCREASE RATE OF FORCE PRODUCTIONS BY INCREASING # OF MOTOR UNITS ACTIVATED, THE SYNCHRONY B/W THEM AND SPEED AT WHICH THEY ARE EXCITED

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4
Q

PHASE THAT FOCUSES ON BOTH HIGH FORCE AND VELOCITY TO INCREASE POWER

A

POWER TRAINING PHASE

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5
Q

COMBINING STRENGTH EXERCISE W/ POWER EXERCISE FOR EACH BODY PART (BARBELL BENCH PRESS SUPERSET W/ MEDICINE BALL CHEST PASS)

A

POWER TRAINING PHASE

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6
Q

INTENSITY USED IN EXERCISES AND LOADS TO INCREASE POWER BY INCREASING FORCE

A

85-100%

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7
Q

INTENSITY RANGE USED FOR SPEED EXERCISES

A

30-45%

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8
Q

WHAT INTENSITY IS USED AS AN INDICATOR FOR MEDICINE BALL TRAINING THAT WILL REQUIRE THROWING OR RELEASE OF MEDICINE BALL

A

10%

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9
Q

BY USING WHAT CAN POWER OUTPUTS BE ENHANCED ?

A

USING HEAVY LOADS WITH EXPLOSIVE MOVEMENT AND LOW RESISTANCE WITH HIGH VELOCITY

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10
Q

GOAL OF POWER TRAINING PHASE IS PRIMARILY POWER, PT WILL WANT TO PROGRESS BY INCREASING WHAT ?

A

INCREASING VOLUME (SETS), INTENSITY (LOAD) AND VELOCITY

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11
Q

SCIENTIFIC BASIS THAT ALLOWS FITNESS PROFESSIONALS TO STRATEGICALLY PLAN AND DESIGN PROGRAMS W/O RISK OF PLACING IMPROPER STRESSES ON BODY

A

PERIODIZATION

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12
Q

THE GOAL OF REDUCING BODY FAT REQUIRES CLIENTS TO FOLLOW WHAT SIMPLE PRINCIPLE ?

A

BURNING MORE CALORIES THAT THEY CONSUME

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13
Q

MORE ACTIVITY AND GREATER AMOUNTS OF LEAN BODY MASS RESULT IN WHAT ?

A

MORE CALORIES BURNED DURING EXERCISE AND THROUGHOUT THE DAY

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14
Q

WHAT PHASE IS NOT REQUIRED FOR ALL WT LOSS CLIENTS AND SHOULD ONLY BE ENTERED IF CLIENT DESIRES TO INCREASE LEAN MUSCLE MASS BEYOND WHAT THEY HAVE GAINED

A

PHASE 3

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15
Q

PHASE WHAT WILL PROMOTE TIMES OF GREATER METABOLIC DEMAND AND MORE VOLUME FOR INCREASE CALORIC EXPENDITURE

A

PHASE 2

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16
Q

DURING PHASE 1, CLIENT MAY BE INCLINED TO DO MORE WHAT TO SUSTAIN GOOD CALORIC EXPENDITURE W/O HIGHER INTENSITY OF WT TRAINING

A

MORE CARDIORESPIRATORY WORK (IN CONJUNCTION W/ WT TRAINING)

17
Q

CHRONIC ENLARGEMENT OF MUSCLES

A

MUSCLE HYPERTROPHY

18
Q

TO ACCOMPLISH MUSCLE HYPERTROPHY TRAINING PROGRAMS NEED TO BE PROGRESSED WITH WHAT TO FORCE MUSCLES TO REGENERATE THEIR CELLULAR MAKEUP AND PRODUCE INCREASED SIZE ?

A

PROGRESSED WITH HIGHER VOLUMES (MORE SETS, REPS AND INTENSITY)

19
Q

T OR F: WITH THE GOAL OF HYPERTROPHY, CLIENT CAN NOT BE CYCLED THROUGH FIRST 4 PHASES OF OPT MODEL

A

FALSE, THEY CAN BE CYCLED THROUGH THE FIRST 4 PHASES

20
Q

FOR A CLIENT TRYING TO ACHIEVE HYPERTROPHY, PHASE 2 WILL PROMOTE GREATER WHAT TO PREPARE CLIENT FOR GREATER DEMANDS OF PHASE 3 AND 4 ?

A

GREATER STRENGTH AND ENDURANCE AND MORE VOLUME

21
Q

WHAT PHASE IS SPECIFIC FOR MAXIMAL HYPERTROPHY AND WILL PLACE LARGER VOLUMES OF STRESS THROUGH BODY TO FORCE CELLULAR CHANGES THAT RESULT IN MUSCLE HYPERTROPHY ?

A

PHASE 3

22
Q

PHASE USED TO INCREASE STRENGTH CAPACITY TO ALLOW CLIENT TO TRAIN WITH HEAVIER WTS IN FUTURE

A

PHASE 4

23
Q

GOAL OF IMPROVING GENERAL SPORTS PERFORMANCE REQUIRES THE CLIENT TO INCREASE OVERALL WHAT ?

A

PROPRIOCEPTION, STRENGTH AND POWER OUTPUT (OR RATE OF FORCE PRODUCTION)

24
Q

FOR TYPICAL CLIENT MOST IMPORTANT PHASES

A

1,2 AND 5

25
Q

PHASE THAT CAN BE USED TO INCREASE STRENGTH CAPACITY FOR CLIENT BUT NOT VITALLY NECESSARY FOR GENERAL PERFORMANCE

A

PHASE 4

26
Q

ALLOWS CLIENT TO TRAIN AT VARIOUS INTENSITIES DURING A COURSE OF A WEEK, ELICITING MULTIPLE ADAPTATIONS ONCE A CERTAIN LEVEL OF FITNESS IS ACHIEVED

A

UNDULATING PERIODIZATION

27
Q

T OR F: IT IS IMPORTANT NOT TO PERFORM HIGH INTENSITY CARDIO EXERCISE THE SAME DAY AS HIGH INTENSITY OPT WORKOUT

A

TRUE

28
Q

HIGH INTENSITY OPT WORKOUT (PHASE 5) SHOULD BE PAIRED WITH WHAT TYPE OF CARDIO ?

A

LOW INTENSITY CARDIO PROGRAM (STAGE 1)

29
Q

HIGH INTENSITY CARDIO PROGRAM (STAGE 3) SHOULD BE PAIRED WITH WHAT TYPE OF WORKOUT ?

A

LOW INTENSITY OPT WORKOUT (PHASE 1)

30
Q

OF TRAINING SESSIONS DURING SPECIFIED PERIOD

A

FREQUENCY

31
Q

REFERS TO SPEED WITH WHICH EACH REP IS PERFORMED

A

TEMPO

32
Q

RECOMMENDED TEMPO FOR RESISTANCE TRAINING EXERCISE DURING STABILIZATION PHASE OF OPT MODEL

A

4/2/1

33
Q

PHASE OF OPT MODEL WHERE LEG PRESS AND SINGLE LEG SQUAT IS APPROPRIATE

A

PHASE 2

34
Q

POWER TRAINING DONE IN WHAT PHASE ?

A

PHASE 5 OF OPT MODEL

35
Q

STAGE OF OPT MODEL SPECIFIC FOR ADAPTATION OF MAX. MUSCLE GROWTH, FOCUSING ON HIGH LEVELS OF VOLUME W/ MINIMAL REST PERIODS TO FORCE CELLULAR CHANGES THAT RESULT IN AN OVERALL INCREASE IN MUSCLE SIZE

A

HYPERTROPHY TRAINING

36
Q

MOST APPROPRIATE AMOUNT OF EXERCISE PER BODY PART FOR BEGINNER CLIENT

A

1-2

37
Q

MOST FUNDAMENTAL COMPONENT OF DESIGNING TRAINING PROGRAM, DETERMINING AMOUNT OF STRESS PLACED ON BODY AS WELL AS WHICH ADAPTATIONS BODY WILL INCUR

A

ACUTE VARIABLES

38
Q

REST INTERVAL WHERE MUSCULAR ENDURANCE AND STABILIZATION ADAPTATIONS BEST DEVELOPED

A

0-90 SECS

39
Q

SETS PER EXERCISE PERFORMED FOR RESISTANCE TRAINING IN POWER PHASE OF OPT MODEL

A

3-5