Chapter 12: Science of periodization and the OPT model Flashcards
rep
one complete movement of an exercise
most will comtain conecntirc, isometirc, eccentric
endurance is best achieved b
12-25reps at 50-70 of 1RM
hypertrophy reps
8-12reps at 70-85 of 1RM
max strength reps
1-5reps at 85-100 of 1RM
power reps
1-10reps at 30-45 of 1RM or 10% of BW
true volume
combination of weight being lifted, reps, and sets
stabilization/strength endurance sets
1-3sets
hypertrophy sets
3-4sets
max strength sets
3-6sets
power sets
3-6 sets
training intensity
level of effort, compared to max efforet, which is usually expressed as a %
Stabilization/strength endurance tempo
4/2/1
eccentric/iso/con
hypertrophy tempo
2/0/2
max strength tempo
2/0/2
power tempo
fast/explosive
stabilization/stength endurance rest
30-60s
hypertrophy rest
45-90s
max strength rest
2-3mins
power rest
3-5mins
phosphagen recovery
half time of about 20-30s
factors affecting rest interval programming
training experience, training intensity, tolerance of short rest periods, muscle mass, general fitness level, training goals, nutrional status, recoverability
factors affecting training volume porgramming
training phase goals age work capcity recoverability nutrional status injury history level of fitness
training volume
amount of physical training performed within a specified time period
volume continuum
stabilization/strength- 36-75 reps/exercise
hypertrophy- 27-36reps/exercise
strength- 18-24 reps/exercise
power- 12-20 reps/exercise