Chapter 12: The Science of Periodization and the OPT Model

Question 1

Program design

Answer 1

A purposeful system or plan developed to help an individual achieve a specific goal.

Question 2

Acute variables

Answer 2

Important components that specify how each exercise is to be performed.

Question 3

Repetition

Answer 3

One complete movement of a single exercise.

Question 4

Endurance reps

Answer 4

Endurance is best achieved by performing 12–25 repetitions

Question 5

Hypertrophy reps

Answer 5

Hypertrophy is best achieved utilizing 8–12 repetitions

Question 6

Max strength reps

Answer 6

If Maximal Strength adaptations are desired, the repetition range is 1–5

Question 7

Power reps

Answer 7

Power adaptations require 1–10 repetitions

Question 8

Set

Answer 8

A group of consecutive reps

Question 9

Endurance sets

Answer 9

Endurance is best developed with 1–3 sets

Question 10

Hypertrophy sets

Answer 10

Hypertrophy is accomplished through 3–10+ sets per muscle group

Question 11

Max Strength sets

Answer 11

Maximal strength is best developed with 4–6 sets

Question 12

Power sets

Answer 12

Power adaptations are achieved through 3–6 sets

Question 13

Training intensity

Answer 13

An individual’s level of effort, compared to their maximal effort, which is usually expressed as a percentage.

Question 14

Endurance Intensity

Answer 14

Endurance is best developed with a training intensity of 50–70% of 1RM.

Question 15

Hypertrophy Intensity

Answer 15

Hypertrophy is best achieved by training with 70–85% of 1RM.

Question 16

Max Strength Intensity

Answer 16

Maximum strength adaptations are accomplished by training intensities of
between 85 and 100% of 1RM.

Question 17

Power Intensity

Answer 17

Power (high velocity) adaptations are best attained with 30–45% of 1RM

Question 18

Repetition tempo

Answer 18

The speed with which each repetition is performed.

Question 19

Endurance rep tempo

Answer 19

Slow (4/2/1)

Question 20

Hypertrophy rep tempo

Answer 20

Moderate (2/0/2)

Question 21

Max strength rep tempo

Answer 21

Moderate (2/0/2)

Question 22

Power rep tempo

Answer 22

Fast/explosive

Question 23

Rest interval

Answer 23

The time taken to recuperate between sets.

Question 24

Endurance rep intervals

Answer 24

30–60 seconds

Question 25

Hypertrophy rest intervals

Answer 25

45–90 seconds

Question 26

Max strength rest intervals

Answer 26

2–3 minutes

Question 27

Power rest intervals

Answer 27

3–5 minutes

Question 28

50% Phosphagen recovery time

Answer 28

20 - 30 seconds

Question 29

75% Phosphagen recovery`time

Answer 29

40 seconds

Question 30

85-90% Phosphagen recovery time

Answer 30

60 seconds

Question 31

100% Phosphagen recovery time

Answer 31

3 minutes

Question 32

Training volume

Answer 32

Amount of physical training performed within a specified time period.

Question 33

Training Frequency

Answer 33

The number of training sessions performed over a specified time period (usually 1 week).

Question 34

Training Duration

Answer 34

The timeframe of a workout (including warm-up and cool-down) or the length
of time spent in one phase of training.

Question 35

Exercise Density

Answer 35

The combination of volume, rest intervals, and the length of a training session.

Question 36

Exercise selection

Answer 36

The process of choosing appropriate exercises for a client’s program.

Question 37

Training plan

Answer 37

The specific outline, created by a Sports Performance Professional to meet an athlete’s goals, that details the form of training, length of time, future changes and specific exercises.

Question 38

Macrocycle

Answer 38

Generalized training plan that spans 1 year to show when the athlete will progress between phases.

Question 39

Mesocycle

Answer 39

Generalized training plan that spans 1–3 months and shows which phases will be required each day of each week.

Question 40

Microcycle

Answer 40

Training plan of specific workouts that spans 1 week, to show which exercises are required each day of the week.

Question 41

Corrective exercise

training

Answer 41

A form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patterns developed during the season. This may be a form of training an athlete may have to start in before starting phase 1 of the OPTTM model.