Chapter 12: The Science of Periodization and the OPT Model Flashcards
Program design
A purposeful system or plan developed to help an individual achieve a specific goal.
Acute variables
Important components that specify how each exercise is to be performed.
Repetition
One complete movement of a single exercise.
Endurance reps
Endurance is best achieved by performing 12–25 repetitions
Hypertrophy reps
Hypertrophy is best achieved utilizing 8–12 repetitions
Max strength reps
If Maximal Strength adaptations are desired, the repetition range is 1–5
Power reps
Power adaptations require 1–10 repetitions
Set
A group of consecutive reps
Endurance sets
Endurance is best developed with 1–3 sets
Hypertrophy sets
Hypertrophy is accomplished through 3–10+ sets per muscle group
Max Strength sets
Maximal strength is best developed with 4–6 sets
Power sets
Power adaptations are achieved through 3–6 sets
Training intensity
An individual’s level of effort, compared to their maximal effort, which is usually expressed as a percentage.
Endurance Intensity
Endurance is best developed with a training intensity of 50–70% of 1RM.
Hypertrophy Intensity
Hypertrophy is best achieved by training with 70–85% of 1RM.
Max Strength Intensity
Maximum strength adaptations are accomplished by training intensities of
between 85 and 100% of 1RM.
Power Intensity
Power (high velocity) adaptations are best attained with 30–45% of 1RM
Repetition tempo
The speed with which each repetition is performed.
Endurance rep tempo
Slow (4/2/1)
Hypertrophy rep tempo
Moderate (2/0/2)
Max strength rep tempo
Moderate (2/0/2)
Power rep tempo
Fast/explosive
Rest interval
The time taken to recuperate between sets.
Endurance rep intervals
30–60 seconds
Hypertrophy rest intervals
45–90 seconds
Max strength rest intervals
2–3 minutes
Power rest intervals
3–5 minutes
50% Phosphagen recovery time
20 - 30 seconds
75% Phosphagen recovery`time
40 seconds
85-90% Phosphagen recovery time
60 seconds
100% Phosphagen recovery time
3 minutes
Training volume
Amount of physical training performed within a specified time period.
Training Frequency
The number of training sessions performed over a specified time period (usually 1 week).
Training Duration
The timeframe of a workout (including warm-up and cool-down) or the length
of time spent in one phase of training.
Exercise Density
The combination of volume, rest intervals, and the length of a training session.
Exercise selection
The process of choosing appropriate exercises for a client’s program.
Training plan
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.
Macrocycle
Generalized training plan that spans 1 year to show when the athlete will progress between phases.
Mesocycle
Generalized training plan that spans 1–3 months and shows which phases will be required each day of each week.
Microcycle
Training plan of specific workouts that spans 1 week, to show which exercises are required each day of the week.
Corrective exercise
training
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.
