Chap 14 - OPT model

Question 1

What are the 5 phases of the OPT model?

Answer 1

stabilization endurance, strength endurance, hypertrophy, maximal strength, power

Question 2

What is repetition?

Answer 2

a complete movement in a single exercise - concentric, eccentric, isometric (not nec. in that order)

Question 3

How many reps are recommended for those in phase of stabilization/muscular endurance?

Answer 3

12-20 reps at 50-70% of 1RM

Question 4

How many reps are recommended for those in phase of hypertrophy?

Answer 4

6-12 reps at 75-85% of 1RM

Question 5

How many reps are recommended for those in phase of maximal strength?

Answer 5

1-5 reps at 85-100% of 1RM

Question 6

How many reps are recommended for those in phase of power?

Answer 6

1-10 reps at 30-45% of 1RM or approx 10% of body weight when using medicine balls

Question 7

Define training intensity.

Answer 7

an individual’s level of effort, compared with their maximal effort, which is expressed as a percentage

Question 8

What is the recommended repetition tempo for each phase of the OPT model? Give examples.

Answer 8

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

Question 9

What is the recommended rest interval for each phase of the OPT model? Give examples.

Answer 9

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

Question 10

What percentage of ATP and PC recovery does 20-30 seconds of rest allow?

Answer 10

50% of ATP and PC

Question 11

What percentage of ATP and PC recovery does 40 seconds of rest allow?

Answer 11

75% of ATP and PC

Question 12

What percentage of ATP and PC recovery does 60 seconds of rest allow?

Answer 12

85-90% of ATP and PC

Question 13

What percentage of ATP and PC recovery does 3 minutes of rest allow?

Answer 13

100% of ATP and PC

Question 14

What are the acute variables for hypertrophy?

Answer 14

REPS: 6-12 reps
SETS: 3-5 sets
INTENSITY: 75-85% of 1RM 
TEMPO: moderate 2/0/2
REST: 0-60 s

Question 15

What are the acute variables for maximal strength?

Answer 15

REPS: 1-5 reps
SETS: 4-6 sets
INTENSITY: 85-100% of 1RM 
TEMPO: fast explosive
REST: 3-5 min

Question 16

What are the acute variables for muscular endurance/stabilization?

Answer 16

REPS: 12-20 reps
SETS: 1-3 sets 
INTENSITY: 50-70% of 1RM 
TEMPO: slow 4/2/1
REST: 0-90 s

Question 17

What are the acute variables for power?

Answer 17

REPS: 1-10 reps 
SETS: 3-6 sets
INTENSITY: 30-45% of 1RM or 10% of BW
TEMPO: fast explosive 
REST: 3-5 min

Question 18

What kind of adaptations does high volume and low/moderate intensity result in?

Answer 18

cellular adaptations (hypertrophy, fat loss)

• increased muscle
• improved blood lipids (cholesterol and triglycerides)
• increased metabolic rate

Question 19

What kind of adaptations does low volume and high intensity result in?

Answer 19

neurologic adaptations (maximal strength/power)

• increased rate of force production
• increased motor unit recruitment
• increased motor unit synchronization

Question 20

What is training duration?

Answer 20

the timeframe of a workout from start to finish AND the length of time (number of weeks) spent in 1 phase of training

Question 21

What is the progression continuum for stabilization?

Answer 21

starts with floor - sport beam - 1/2 foam roll - foam pad - balance disc - wobble board - bosu ball (7)

Question 22

what is the progression for upper body?

Answer 22

starts with 2 arms, alternating arms, single arm, single arm with trunk rotation

Question 23

what is the progression for lower body?

Answer 23

2 leg stable, staggered leg stable, single leg stable, 2 leg unstable, staggered leg unstable, single leg unstable

Question 24

what are the acute variables for stabilization phase 1?

reps - sets - tempo - % intensity - rest interval - frequency - duration - exercise selection

Answer 24

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

Question 25

what are the acute variables for maximal strength phase 4?

reps - sets - tempo - % intensity - rest interval - frequency - duration - exercise selection

Answer 25

REP: 1-5 reps 
SET: 4-6 sets 
TEMPO: x/x/x
% INTENSITY: 85-100% of 1RM 
REST: 3-5 min
FREQ: 2-4x/week
DURATION: 4 wks
EX SELECTION: 1 - 3 strength

Question 26

what are the acute variables for hypertrophy phase 3?

reps - sets - tempo - % intensity - rest interval - frequency - duration - exercise selection

Answer 26

REP: 6-12 
SET: 3-5 sets 
TEMPO: moderate (2/2/2)
% INTENSITY: 75-85% of 1RM 
REST: 0-60 s
FREQ: 3-6x/week
DURATION: 4 wks
EX SELECTION: 2-4 strength level/body part

Question 27

what are the acute variables for strength endurance phase 2?

reps - sets - tempo - % intensity - rest interval - frequency - duration - exercise selection

Answer 27

REP: 8-12 
SET: 2-4 sets 
TEMPO: strength 202, stability 421 
% INTENSITY: 70-80% of 1RM 
REST: 0-60 s
FREQ: 2-4x/week
DURATION: 4 wks
EX SELECTION: 1 superset strength with stabilization

Question 28

what are the acute variables for power phase 5?

reps - sets - tempo - % intensity - rest interval - frequency - duration - exercise selection

Answer 28

REP: 1-5 S/ 8-10 P
SET: 3-5 sets
TEMPO: X/X/X S and X/X/X P
% INTENSITY: 85-100% S or up to 10% BW or 30-45% P
REST: 1-2 min between pairs// 3-5 min between circuits
FREQ: 2-4x/week
DURATION: 4 wks
EX SELECTION: 1 strength superset with power