Chapter 12: Science of periodization and the OPT model

Question 1

rep

Answer 1

one complete movement of an exercise

most will comtain conecntirc, isometirc, eccentric

Question 2

endurance is best achieved b

Answer 2

12-25reps at 50-70 of 1RM

Question 3

hypertrophy reps

Answer 3

8-12reps at 70-85 of 1RM

Question 4

max strength reps

Answer 4

1-5reps at 85-100 of 1RM

Question 5

power reps

Answer 5

1-10reps at 30-45 of 1RM or 10% of BW

Question 6

true volume

Answer 6

combination of weight being lifted, reps, and sets

Question 7

stabilization/strength endurance sets

Answer 7

1-3sets

Question 8

hypertrophy sets

Answer 8

3-4sets

Question 9

max strength sets

Answer 9

3-6sets

Question 10

power sets

Answer 10

3-6 sets

Question 11

training intensity

Answer 11

level of effort, compared to max efforet, which is usually expressed as a %

Question 12

Stabilization/strength endurance tempo

Answer 12

4/2/1

eccentric/iso/con

Question 13

hypertrophy tempo

Answer 13

2/0/2

Question 14

max strength tempo

Answer 14

2/0/2

Question 15

power tempo

Answer 15

fast/explosive

Question 16

stabilization/stength endurance rest

Answer 16

30-60s

Question 17

hypertrophy rest

Answer 17

45-90s

Question 18

max strength rest

Answer 18

2-3mins

Question 19

power rest

Answer 19

3-5mins

Question 20

phosphagen recovery

Answer 20

half time of about 20-30s

Question 21

factors affecting rest interval programming

Answer 21

training experience, training intensity, tolerance of short rest periods, muscle mass, general fitness level, training goals, nutrional status, recoverability

Question 22

factors affecting training volume porgramming

Answer 22

training phase
goals
age
work capcity
recoverability
nutrional status
injury history
level of fitness

Question 23

training volume

Answer 23

amount of physical training performed within a specified time period

Question 24

volume continuum

Answer 24

stabilization/strength- 36-75 reps/exercise
hypertrophy- 27-36reps/exercise
strength- 18-24 reps/exercise
power- 12-20 reps/exercise

Question 25

high volume, low intensity adaptations

Answer 25

``` incerased muscle cross sectional area improved blood lipid serum profile improves lean body mass drecreased body fat increase metabolic rate ```

Question 26

low volume, high intensity adaptations

Answer 26

``` increased neuromusclar efficiency increased rate of force production increased motor unit recruitment increased rate coding increased motor unit synchronization ```

Question 27

training frequency for strength improvment

Answer 27

2-3/week

Question 28

frequency for mantainance

Answer 28

1-2/week

Question 29

training duration

Answer 29

timeframe from the start of the WO to the finish of the WO, not including warmup or cool down length of time spent in one phase

Question 30

exercise density

Answer 30

combination of volume, rest interbals, and length of a training session

Question 31

stabilization exercise selection

Answer 31

total body, multi/single joint, controlled unstable

Question 32

strength exercise selection

Answer 32

total body, multi/single joint

Question 33

power exercise selection

Answer 33

total body, multi joint-explosive

Question 34

stabilization continuum

Answer 34

``` floor sport beam foam pad dyna disc wobble board ```

Question 35

lower body continuum

Answer 35

``` two leg stable staggered stance stable one leg stable two leg unstable staggere stance unstable one leg unstable ```

Question 36

upper bod continuum

Answer 36

two arm alternating arms one arm one arm with trunk rotation

Question 37

macrocycle

Answer 37

training plan that spans 1 year

Question 38

mesocycle

Answer 38

training plan that spans 1-3mo and shows what phases will be required each week

Question 39

microcycle

Answer 39

training plan of specific wo that spans 1 week to show which exercises are required each day of the week

Question 40

prepatory

Answer 40

off season

Question 41

competitive season

Answer 41

in season

Question 42

second transition

Answer 42

active rest