Chapter 14 & 15 Flashcards
What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?
0-60 seconds
What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?
4/2/1
What is the recommended rest period in between pairs in the Power Phase of the OPT Model (with reference to resistance training)?
1-2 minutes
What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)?
3-5 minutes
What are the acute variable of training?
Repetitions; sets; training intensity; repetition tempo; training volume; rest intervals; training frequency; training duration; exercise selection
What is the repetition range for resistance training in Phase 3 of the OPT Model?
6 to 12
What is the repetition range for resistance training in the phase of Strength Endurance Training?
8 to 12
What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?
2/0/2 strength exercise and 4/2/1 stabilization
What is the percentage of intensity for resistance training in the second Phase of the OPT Model?
70-80%
What is the repetition range for resistance training in Phase 4 of the OPT Model?
1 to 5
What is the tempo for stabilization-plyometric exercises?
3-5 second hold on landing
What is the recommended tempo for core exercises in Phase 2 of the OPT Model?
Medium
What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?
Repeating
What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?
X/X/X
What is the recommended tempo for core-power exercises?
X/X/X
What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?
1-5 reps strength and 8-10 reps power
What is the recommended percentage of intensity for power exercises performed in Phase 5?
30-45%
What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?
Hypertrophy
With what percent of 1RM is muscular endurance and stabilization best developed?
50-70%
What are the acute variables for active-isolated stretching?
1-2 sets; hold 1-2 seconds; 5-10 repetitions
What are the acute variables for dynamic stretching?
1 set; 10 repetitions; 3-10 exercises
Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation
Periodization
What are 2 primary objectives of periodization?
Divide the training program into distinct periods of training, and train different forms of strength with each period to control the volume of training and prevent injury
The long term Macrocycle of a training regimen over one year’s time
Annual plan
Details the specific weeks and days of each workout for a mesocycle
Monthly plan
Microcycle training can best be described as what type of plan?
Weekly plan
What are 4 primary focuses of Phase 1, Stabilization Endurance Training?
Increase stability; increasing muscular endurance; increasing neuromuscular efficiency of the core musculature; improving intermuscular and intramuscular coordination
What are three goals of Phase 4 of the OPT Model?
Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance
How many core exercises should be included in Phase 2 of the OPT Model?
1-3
What are two methods of progression in Maximal Strength Training level of the OPT Model?
Volume and load
In which phase would one superset a strength exercise with a similar stability exercise?
Phase 2
Use high levels of volume with minimal rest periods to elicit muscles growth adaptations.
Hypertrophy
At which OPT phase may heavier loads require longer rest periods?
Phase 4
Upper body progressions examples
Two-arm - alternating arms- single-arm
Exercise selection for supersets in Power Phase
1 strength followed by 1 power
What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model?
Enhancing proprioceptive demand of the exercise
What are the 2 chest exercises used in the stabilization-level of the OPT Model?
Ball dumbbell chest press and push up
What are the 2 total body power exercises?
Two-arm push press and barbell clean
What are 2 different leg stabilization exercises?
Ball squat and multiplanar step-up to balance
What are 2 methods of progression in the Power Level of the OPT Model?
Speed and load
What activities should be included in a proper warm-up before athletic activity?
SMR (self-myofascial release) and dynamic stretching
What are 3 progressions for a ball squat, curl to press exercise?
Alternating-arm, one-arm, single-leg
What are 2 exercises for legs in Power Phase?
Squat jump and tuck jump
What are 2 different leg strength exercises?
Leg press and barbell squat
What are 2 shoulder power exercises?
Front medicine ball oblique throw and overhead medicine ball throw
What are 2 total-body strength exercises?
Lunge to two-arm dumbbell press and squat, curl, to two-arm press
Exercise selections for Stabilization exercises
Total body, multi-joint or single joint, controlled unstable
Good for beginner clients, moves primarily in only one plane of motion, does little to challenge LPHC stabilization
Resistance machines
Challenges core stability and can increase athletic performance, but may require a spotter. Barbells and dumbbells.
Free weights
Allows for freedom of movement in multiple planes of motion without the need for a spotter
Cable machines
Which modality can be progressed or regressed by changing the line of pull?
Elastic resistance
What are the benefits of suspension body-weight training?
Increased muscle activation; low compressive loads to the spine; increased performance; potential increase in caloric expenditure; improvements in cardiovascular fitness
What are 3 regressions for performing a prone iso-abs exercise?
Perform in standard push-up position; perform in push-up position with knees on floor; perform with hands on bench and feet on floor
What are 2 progressions for step-up to balance?
Step in frontal plane and step in transverse plane
Weighted balls that come in a variety of weights and sizes
Medicine balls
Differs from a dumbbell or medicine ball in that the center of the mass is away from the handle, requiring more strength and coordination
Kettlebells
What are 6 benefits of vibration training?
Improving circulation and cardiovascular function; alleviation of muscle soreness; weight reduction and increased metabolism; increasing bone density; increasing flexibility and range of motion; improving overall well-being
What are 2 progressions for ball dumbbell row?
Alternating-arm and single-arm
What are 1 regression for ball dumbbell row?
Kneeling over ball
What are 3 low volume high intensity training adaptations?
Increased rate of force production; increased motor-unit recruitment; increased motor-unit synchronization
