Chapter 14 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 min
What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)?
3-5 min
What are the acute variables of training?
Repetitions; sets; training intensity; repetition tempo; training volume; rest interval; training frequency; training duration; exercise selection
What is the repetition range for resistance training in Phase 3 of the OPT Model?
6-12
What is the repetition range for resistance training in the phase of Strength Endurance Training?
8-12
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 exercise
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?
1-5
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?
Xxx
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 time
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
Uses high levels of volume with minimal rest periods to elicit muscle 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
