Chapter 14

Question 1

Periodization

Answer 1

Macro - annual
Meso - monthly
Micro - weekly

Question 2

How long for each OPT phase of training

Answer 2

4-6 weeks

Question 3

undulating periodization

Answer 3

weekly plan for more experienced clients

Question 4

Phase 1 Stabilization/Endurance

Answer 4

Eliminate movement compensations & postural distortions
“Proprioceptively enriched
environments, higher repetition ranges, and the
application of slow (4/2/1) tempos are hallmarks of
stabilization training. “

Question 5

OPT MODEL

Answer 5

Stabilization - stabilization endurance
Strength - endurance, hypertrophy, maximal strength
Power - power

Question 6

Phases of a rep

Answer 6

concentric, isometric, eccentric

Question 7

how long is muscle under tension if concentric is 1 sec, eccentric 4 sec, isometric 2 sec

Answer 7

7 sec

Question 8

Muscular endurance and stabilization

Answer 8

REPS: 12-20 reps @ 50-70% 1RM
SETS: 1 to 3 sets
Slow tempo 4/2/1
Rest: 0-90 seconds

Question 9

Hypertrophy

Answer 9

REPS: 6 to 12 repetitions at 75 to 85% of the 1RM
SETS: 3 to 5 sets
Moderate tempo
Rest: 0 to 60 seconds

Question 10

maximal strength

Answer 10

REPS: 1 to 5 reps at 85 to 100% of the 1RM
SETS: 4 to 6 sets
Fast tempo
Rest: 3–5 minutes

Question 11

Power

Answer 11

REPS: 1 to 10 repetitions at 30 to 45% of 1RM, or
approximately 10% of body weight with medicine ball
SETS: 3 to 6 sets
Fast tempo
Rest: 3-5 min

Question 12

Rest Intervals and recovery of ATP & PC
20-30 seconds
40 seconds
60 seconds
3 min

Answer 12

20 to 30 seconds 50% recovery of ATP and PC.
◆ 40 seconds 75% recovery of ATP and PC.
◆ 60 seconds 85 to 90% recovery of ATP and PC.
◆ 3 minutes 100% recovery of ATP and PC

Question 13

Acute Variables

Answer 13

most fundamental components of training program design