Chapter 12: Science of periodization and the OPT model Flashcards

1
Q

rep

A

one complete movement of an exercise

most will comtain conecntirc, isometirc, eccentric

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2
Q

endurance is best achieved b

A

12-25reps at 50-70 of 1RM

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3
Q

hypertrophy reps

A

8-12reps at 70-85 of 1RM

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4
Q

max strength reps

A

1-5reps at 85-100 of 1RM

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5
Q

power reps

A

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

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6
Q

true volume

A

combination of weight being lifted, reps, and sets

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7
Q

stabilization/strength endurance sets

A

1-3sets

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8
Q

hypertrophy sets

A

3-4sets

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9
Q

max strength sets

A

3-6sets

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10
Q

power sets

A

3-6 sets

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11
Q

training intensity

A

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

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12
Q

Stabilization/strength endurance tempo

A

4/2/1

eccentric/iso/con

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13
Q

hypertrophy tempo

A

2/0/2

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14
Q

max strength tempo

A

2/0/2

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15
Q

power tempo

A

fast/explosive

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16
Q

stabilization/stength endurance rest

A

30-60s

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17
Q

hypertrophy rest

18
Q

max strength rest

19
Q

power rest

20
Q

phosphagen recovery

A

half time of about 20-30s

21
Q

factors affecting rest interval programming

A

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

22
Q

factors affecting training volume porgramming

A
training phase
goals
age
work capcity
recoverability
nutrional status
injury history
level of fitness
23
Q

training volume

A

amount of physical training performed within a specified time period

24
Q

volume continuum

A

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

25
high volume, low intensity adaptations
``` incerased muscle cross sectional area improved blood lipid serum profile improves lean body mass drecreased body fat increase metabolic rate ```
26
low volume, high intensity adaptations
``` increased neuromusclar efficiency increased rate of force production increased motor unit recruitment increased rate coding increased motor unit synchronization ```
27
training frequency for strength improvment
2-3/week
28
frequency for mantainance
1-2/week
29
training duration
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
30
exercise density
combination of volume, rest interbals, and length of a training session
31
stabilization exercise selection
total body, multi/single joint, controlled unstable
32
strength exercise selection
total body, multi/single joint
33
power exercise selection
total body, multi joint-explosive
34
stabilization continuum
``` floor sport beam foam pad dyna disc wobble board ```
35
lower body continuum
``` two leg stable staggered stance stable one leg stable two leg unstable staggere stance unstable one leg unstable ```
36
upper bod continuum
two arm alternating arms one arm one arm with trunk rotation
37
macrocycle
training plan that spans 1 year
38
mesocycle
training plan that spans 1-3mo and shows what phases will be required each week
39
microcycle
training plan of specific wo that spans 1 week to show which exercises are required each day of the week
40
prepatory
off season
41
competitive season
in season
42
second transition
active rest