Chapter 12: The Science of Periodization and the OPT Model

Question 1

Program design

Answer 1

purposeful system 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

Training volume

Answer 3

amount of physical training performed within a specified time

Question 4

ACUTE VARIABLES OF TRAINING

Answer 4

Repetitions, Repetition tempo, Training frequency,
Sets, Training volume, Training duration,
Training intensity, Rest interval, Exercise selection.

Question 5

VOLUME CONTINUUM

Answer 5

Stabilization/Strength Endurance: 36–75 (repetitions/exercise)
Hypertrophy: 27–36 (repetitions/exercise)
Strength: 18–24 (repetitions/exercise)
Power: 12–20 (repetitions/exercise)

Question 6

TRAINING VOLUME ADAPTATIONS
High Volume (Low Intensity)

Answer 6

• Increased muscle cross-sectional area
• Improved blood lipid serum profile
• Improved lean body mass
• Decreased body fat
• Increased metabolic rate

Question 7

TRAINING VOLUME ADAPTATIONS
Low Volume (High Intensity)

Answer 7

• Increased neuromuscular efficiency
• Increased rate of force production
• Increased motor unit recruitment
• Increased rate coding
• Increased motor unit synchronization

Question 8

Periodization

Answer 8

division of a training program into smaller, progressive stages.

Question 9

Linear periodization

Answer 9

starting with high-volume, low-intensity training, progressing to lower-volume, higher-intensity training; usually over a period of months; following OPT phases in order from 1 to 6.

Question 10

Undulating periodization

Answer 10

more frequent changes in volume and intensity; alternating OPT phases weekly or even daily; an easy way to meet demands of varying sports seasons; best used with already well-trained athletes.

Question 11

Block periodization

Answer 11

focusing on one training adaptation for a given time, usually, one month, followed by a large change in acute variables to focus on a different goal.

Question 12

Training plan

Answer 12

specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises.

Question 13

Macrocycle

Answer 13

generalized plan spanning one year; shows progression between OPT phases

Question 14

Mesocycle

Answer 14

generalized plan of one to three months; shows which OPT phases are used each day of each week

Question 15

Microcycle

Answer 15

specific workouts that span one week; shows which exercises are required each day

Question 16

Neural demand

Answer 16

the challenge an exercise places on the balance and stabilization systems of the kinetic chain.

Question 17

EXERCISE PROGRESSION CONTINUUM

Stabilization

Answer 17

Floor
↓
Sport beam 
↓ 
Foam pad 
↓ 
Balance disc 
↓ 
Wobble board

Question 18

EXERCISE PROGRESSION CONTINUUM

Lower Body

Answer 18

Two-leg stable
↓ 
Staggered-stance stable 
↓
One-leg stable
↓
Two-leg unstable
↓ 
Staggered-stance unstable 
↓
One-leg unstable

Question 19

EXERCISE PROGRESSION CONTINUUM

Upper Body

Answer 19

Two-arm
↓
Alternating arms
↓
One-arm
↓
One-arm with trunk rotation

Question 20

Corrective exercise

Answer 20

training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patterns; may have to start athlete here first before programming in OPT Phase 1.

Question 21

Phase 1: Stabilization Endurance

Answer 21

creates optimal levels of stabilization strength and postural control; use with beginner athletes and in between periods of higher-intensity training with advanced athletes.

Question 22

Phase 2: Strength Endurance

Answer 22

a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength; uses supersets of a more-stable strength exercise followed by stabilization exercises with similar biomechanical motions.

Question 23

Phase 3: Hypertrophy

Answer 23

training to maximize muscle growth; high levels of volume with minimal rest periods.

Question 24

Phase 4: Maximal Strength

Answer 24

focuses on increasing total load placed upon the tissues of the body; improves motor unit recruitment, rate of force production, and motor unit synchronization

Question 25

Phase 5: Power

Answer 25

high-force, high-velocity training to increase the rate of force production; use supersets of a maximal strength exercise followed by a light-load, high-speed power exercise with similar biomechanical motions

Question 26

Phase 6: Maximal Power

Answer 26

high-velocity training for further increases in power; use only with athletes who require maximum power for their sports; must have optimal levels of stabilization-strength and eccentric strength.