CH.14 INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL PT.2 Flashcards
POWER CAN BE INCREASED BY INCREASING WHAT 2 THINGS ?
LOAD (OR FORCE) AS IN PROGRESSIVE STRENGTH TRAINING OR SPEED WITH WHICH YOU MOVE LOAD (OR VELOCITY)
TO DEVELOP OPTIMAL LEVELS OF POWER, INDIVIDUALS SHOULD TRAIN WITH WHAT 2 THINGS ?
HEAVY LOADS (85-100%) AND LIGHT LOADS (30-45%) AT HIGH SPEEDS
FOCUS OF POWER TRAINING IS TO INCREASE WHAT ?
INCREASE RATE OF FORCE PRODUCTIONS BY INCREASING # OF MOTOR UNITS ACTIVATED, THE SYNCHRONY B/W THEM AND SPEED AT WHICH THEY ARE EXCITED
PHASE THAT FOCUSES ON BOTH HIGH FORCE AND VELOCITY TO INCREASE POWER
POWER TRAINING PHASE
COMBINING STRENGTH EXERCISE W/ POWER EXERCISE FOR EACH BODY PART (BARBELL BENCH PRESS SUPERSET W/ MEDICINE BALL CHEST PASS)
POWER TRAINING PHASE
INTENSITY USED IN EXERCISES AND LOADS TO INCREASE POWER BY INCREASING FORCE
85-100%
INTENSITY RANGE USED FOR SPEED EXERCISES
30-45%
WHAT INTENSITY IS USED AS AN INDICATOR FOR MEDICINE BALL TRAINING THAT WILL REQUIRE THROWING OR RELEASE OF MEDICINE BALL
10%
BY USING WHAT CAN POWER OUTPUTS BE ENHANCED ?
USING HEAVY LOADS WITH EXPLOSIVE MOVEMENT AND LOW RESISTANCE WITH HIGH VELOCITY
GOAL OF POWER TRAINING PHASE IS PRIMARILY POWER, PT WILL WANT TO PROGRESS BY INCREASING WHAT ?
INCREASING VOLUME (SETS), INTENSITY (LOAD) AND VELOCITY
SCIENTIFIC BASIS THAT ALLOWS FITNESS PROFESSIONALS TO STRATEGICALLY PLAN AND DESIGN PROGRAMS W/O RISK OF PLACING IMPROPER STRESSES ON BODY
PERIODIZATION
THE GOAL OF REDUCING BODY FAT REQUIRES CLIENTS TO FOLLOW WHAT SIMPLE PRINCIPLE ?
BURNING MORE CALORIES THAT THEY CONSUME
MORE ACTIVITY AND GREATER AMOUNTS OF LEAN BODY MASS RESULT IN WHAT ?
MORE CALORIES BURNED DURING EXERCISE AND THROUGHOUT THE DAY
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
PHASE 3
PHASE WHAT WILL PROMOTE TIMES OF GREATER METABOLIC DEMAND AND MORE VOLUME FOR INCREASE CALORIC EXPENDITURE
PHASE 2