Chap 14 - OPT model Flashcards
What are the 5 phases of the OPT model?
stabilization endurance, strength endurance, hypertrophy, maximal strength, power
What is repetition?
a complete movement in a single exercise - concentric, eccentric, isometric (not nec. in that order)
How many reps are recommended for those in phase of stabilization/muscular endurance?
12-20 reps at 50-70% of 1RM
How many reps are recommended for those in phase of hypertrophy?
6-12 reps at 75-85% of 1RM
How many reps are recommended for those in phase of maximal strength?
1-5 reps at 85-100% of 1RM
How many reps are recommended for those in phase of power?
1-10 reps at 30-45% of 1RM or approx 10% of body weight when using medicine balls
Define training intensity.
an individual’s level of effort, compared with their maximal effort, which is expressed as a percentage
What is the recommended repetition tempo for each phase of the OPT model? Give examples.
Muscular endurance/stabilization = slow, 4/2/1
Hypertrophy = moderate 2/0/2
Maximal strength = fast and explosive tempo, velocity can be slow due to high loads but he/she is using maximum effort
Power = fast and explosive that can be safely controlled
What is the recommended rest interval for each phase of the OPT model? Give examples.
Muscular endurance/stabilization - short rest periods, 0-90s
Hypertrophy - short rest periods, 0-60s
Maximal strength - long rest periods, 3-5 min
Power = long rest periods, 3-5 min
What percentage of ATP and PC recovery does 20-30 seconds of rest allow?
50% of ATP and PC
What percentage of ATP and PC recovery does 40 seconds of rest allow?
75% of ATP and PC
What percentage of ATP and PC recovery does 60 seconds of rest allow?
85-90% of ATP and PC
What percentage of ATP and PC recovery does 3 minutes of rest allow?
100% of ATP and PC
What are the acute variables for hypertrophy?
REPS: 6-12 reps SETS: 3-5 sets INTENSITY: 75-85% of 1RM TEMPO: moderate 2/0/2 REST: 0-60 s
What are the acute variables for maximal strength?
REPS: 1-5 reps SETS: 4-6 sets INTENSITY: 85-100% of 1RM TEMPO: fast explosive REST: 3-5 min
What are the acute variables for muscular endurance/stabilization?
REPS: 12-20 reps SETS: 1-3 sets INTENSITY: 50-70% of 1RM TEMPO: slow 4/2/1 REST: 0-90 s
What are the acute variables for power?
REPS: 1-10 reps SETS: 3-6 sets INTENSITY: 30-45% of 1RM or 10% of BW TEMPO: fast explosive REST: 3-5 min
What kind of adaptations does high volume and low/moderate intensity result in?
cellular adaptations (hypertrophy, fat loss)
- increased muscle
- improved blood lipids (cholesterol and triglycerides)
- increased metabolic rate
What kind of adaptations does low volume and high intensity result in?
neurologic adaptations (maximal strength/power)
- increased rate of force production
- increased motor unit recruitment
- increased motor unit synchronization
What is training duration?
the timeframe of a workout from start to finish AND the length of time (number of weeks) spent in 1 phase of training
What is the progression continuum for stabilization?
starts with floor - sport beam - 1/2 foam roll - foam pad - balance disc - wobble board - bosu ball (7)
what is the progression for upper body?
starts with 2 arms, alternating arms, single arm, single arm with trunk rotation
what is the progression for lower body?
2 leg stable, staggered leg stable, single leg stable, 2 leg unstable, staggered leg unstable, single leg unstable
what are the acute variables for stabilization phase 1?
reps - sets - tempo - % intensity - rest interval - frequency - duration - exercise selection
REP: 12 - 20 reps SET: 1-3 sets TEMPO: slow (4/2/1) % INTENSITY: 50-70% of 1RM REST: 0-90 s FREQ: 2-4x/week DURATION: 4 wks EX SELECTION: 1-2 stabilization progression
