Chapter 14 Flashcards

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1
Q
Phase 1: stabilization endurance
Phase 2: strength and endurance
Phase 3: hypertrophy
Phase 4: maximal strength
Phase 5: power
A

The OPT Model

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2
Q

A= The eccentric phase of the motion

B= The isometric phase

C= The concentric phase of a motion

A

Repetition tempo a/b/c

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3
Q

Repetitions: 12 to 20

Sets: 1 to 3

Tempo: 4/2/1 slow

Rest: 0 to 90 seconds

Intensity: 50% to 70% of one rep max

Frequency: 2 to 4 times a week

Duration: 4 to 6 weeks

Core training tempo: 4/2/1

A

Phase number one: Stabilization endurance

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4
Q

Repetitions: 8 to 12

Sets: Between 2 and 4

Tempo: Medium 2/0/2

Rest: 0 to 60 seconds

Intensity: 70% to 80%

Frequency: Between 2-4 times a week

Duration: 4 weeks

Core training tempo: Medium

A

Phase number two: Strength endurance

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5
Q

Repetitions: 6 to12

Sets: 3 to 5

Tempo: Medium 2/0/2

Rest: 0 to 60 seconds

Intensity: 75% to 85% of one rep max

Frequency: 4 weeks

Duration:4 weeks

Core training tempo: Medium

A

Phase number three: Hypertrophy training

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6
Q

Repetitions: Between 1 and 5

Sets: Between 4 and 6

Tempo: x/x/x

Rest: 3 to 5 minutes

Intensity: 85% to 100%

Frequency: Between 2-4 times a week

Duration: 4 weeks

Core training tempo:1/1/1

A

Phase number four: Maximal strength training

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7
Q

Repetitions: Between 1 and 10

Sets: Between 3 and 6

Tempo: x/x/x

Rest: 3 to 5 minutes

Intensity: 10% BW

Frequency: Between 2-4 times a week

Duration: 4 weeks

Core training tempo: x/x/x

A

Phase number five: Power training

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