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nasm > Chapter 14 - Integrated Program Design and the Optimum Performance Training (OPT) Model > Flashcards

Chapter 14 - Integrated Program Design and the Optimum Performance Training (OPT) Model Flashcards

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1
Q

What is Program Design?

A

A purposeful system or plan put together to help an individual achieve a specific goal

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2
Q

List the Acute Variables for the adaptation for Muscular Endurance / Stabilization. How many reps, sets? What is the intensity and tempo? How long should the client rest?

maybe redo this question…

A 
Adaption - Muscular Endurance / Stabilization
Reps - 12- 20
Sets - 1-3
Intensity - 50-70% of  RM
Tempo - Slow (4/2/1)
Rest Periods - 0-90 secs
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3
Q

What are acute variables?

A

Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations the body will incur.

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4
Q

List the different types of acute variables.

A
  1. Repetitions
  2. Sets
  3. Training Intensity
  4. Repetition Tempo
  5. Training Volume
  6. Rest Interval
  7. Training Frequency
  8. Training Duration
  9. Exercise Selection
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5
Q

What is a repetition (rep) ?

A
  • One complete movement of a single exercise
  • Most repetitions involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)
  • can be used to count the time the muscles are under tension (time under tension) via tempo
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6
Q

Muscular Endurance and Stabilization is best achieve by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

A
  • 12 to 20 repetitions

- 50 to 70% of 1RM

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7
Q

Hypertrophy (muscle growth) is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

A
  • 6 to 12 repetitions

- 75 to 85% of 1RM

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8
Q

If Maximal Strength is desired, it is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

A
  • 1 to 5 repetitions

- 85 to 100% of 1RM

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9
Q

Power adaptations require _ to __ repetitions at __ to __$ of 1RM or approximately __% of body weight.

A
  • 1 to 10 repetitions
  • 30 to 45% of 1 RM
  • 10% of body weight
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10
Q

What is a set?

A

A group of consecutive repetitions.

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11
Q

What can determine the number of sets an individual performs?

A
  • Quantities of other acute variables (reps, training intensity, number of exercises, training level and recoverability)
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12
Q

There is an ____ relationship between sets, repetitions and intensity. Describe.

A
  • Inverse
  • Individual performs fewer sets when performing higher repetitions at a lower intensity (endurance adaptations) and more sets when performing lower repetitions at the higher intensity (strength and power adaptations)
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13
Q

Muscular Endurance and Stabilization is best developed with _ to _ sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.

A
  • 1 to 3 sets
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14
Q

Hypertrophy adaptations are best stimulated by _ to _ sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level.

A
  • 3 to 5 sets
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15
Q

For Maximal Strength adaptation, _ to _ sets of 1 to 5 repetitions at an intensity of 85 to 100% of 1RM is recommended.

A
  • 4 to 6 sets
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16
Q

For Power adaptations, _ to _ sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approx. 10% of body weight (if using medicine balls) are recommended.

A
  • 3 to 6 sets
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17
Q

What is training intensity?

A

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

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18
Q

Muscular Endurance and Stabilization is best developed with 1 to 3 sets of 12 to 20 repetitions at __ to __% of 1RM intensity.

A
  • 50 to 70% of 1RM intensity
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19
Q

Hypertrophy adaptations are best stimulated by 3 to 5 sets of 6 to 12 repetitions at __ to __% of 1RM intensity level.

A
  • 75 to 85% of 1 RM intensity
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20
Q

For Maximal Strength adaptation, 4 to 6 sets of 1 to 5 repetitions at an intensity of __ to ___% of 1RM is recommended.

A
  • 85 to 100% of 1RM intensity
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21
Q

Power (high-velocity) adaptations are best attained with __ to __% of 1RM when using conventional weight training, or approximately __% of body weight when using medicine balls.

A
  • 30 to 45% of 1RM intensity

- 10% of body weight

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22
Q

What are ways of adjusting training intensity besides adding or subtracting weights.
(Intensity is a function of more than just external resistance)

A
  • Training in an unstable environment (b/c it requires greater motor unit recruitment, which leads to greater energy expenditure per exercise and allows for optimal develop of neuromuscular efficiency)
  • Adjusting Rest Periods
  • Adjusting Tempo
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23
Q

Give an example of the muscle action for a Single Rep of Bicep Curl.

A
  • CONCENTRIC CONTRACTION: Raising the dumbbell up against the direction of resistance
  • ISOMETRIC HOLD: Pausing for any specified amount of time
  • ECCENTRIC ACTION: Lowering the dumbbell with the direction of the resistance back to its starting position
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24
Q

Give an example of the muscle action for a Single Rep Squat.

A
  • Start from a standing position
  • ECCENTRIC ACTION: Lowering the body (with the directions of resistance) towards the ground
  • ISOMETRIC HOLD: Pausing for any specified amount of time
  • CONCENTRIC CONTRACTION: Raising back up (against the direction of resistance) to the starting position
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25
Q

Why are higher reps used in the beginning phases of training (stabilization, muscular endurance, and hypertrophy)?

A

-Necessary to build proper connective tissue (tendons, ligaments) strength, stability, and muscular endurance

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26
Q

What is Repetition Tempo?

A

The speed with which each repetition is performed.

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27
Q

Because movements occur at different velocities, to get the most appropriate results from training personal trainers must select the appropriate speed of movement. For Endurance Training, ______ tempos are used, for Power Training, ______ tempos are used.

A
  • Slower Tempos

- Faster Tempos

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28
Q

What is an example of a repetition tempo for Muscular Endurance and Stabilization?

A
  • slow tempo; 4/2/1

eccentric, isometric, concentric

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29
Q

Hypertrophy is best achieved with a moderate tempo. Give an example.

A
  • 2/0/2

eccentric, isometric, concentric

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30
Q

Maximal Strength and Power adaptations are best achieved with ____ or ______ tempo that can be safely controlled.

A
  • Fast; explosive (no real number guide like the others b/c will be different from client to client based off ability
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31
Q

What is a Rest Interval?

A
  • The time taken to recuperate between sets.
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32
Q

Muscular Endurance and Stabilization adaptations is best developed with relatively short rest periods
Generally _ to __ seconds.

A
  • 0 to 90 seconds
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33
Q

Hypertrophy is best achieved with relatively short rests periods often ranging from _ to __ seconds

A
  • 0 to 60 seconds

- The load, volume, and the current fitness level of the client may require longer rest periods

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34
Q

Maximal Strength Adaptations are best achieved with relatively long rest periods, generally _ to _ minutes.

A
  • 3 to 5 minutes

- Depending on the client’s level of fitness and intensity of the exercises

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35
Q

Power Adaptations require relatively long rest periods, generally _ to _ minutes.

A
  • 3 to 5 minutes

- Depending on client’s level of fitness

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36
Q

There are several factors to consider when prescribing appropriate rest intervals. They are

A
  1. Training experience
  2. Training intensity
  3. Tolerance of short rest periods
  4. Muscle mass
  5. General fitness level
  6. Training goals
  7. Nutritional status
  8. Recoverability
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37
Q

Rest Interval Ranges in relation to ATP and PC Replenishment:
20-30 seconds will allow approx. __% recovery of ATP and PC

A
  • 50% recovery
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38
Q

Rest Interval Ranges in relation to ATP and PC Replenishment:
40 seconds will allow approx. __% recovery of ATP and PC

A
  • 75% recovery
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39
Q

Rest Interval Ranges in relation to ATP and PC Replenishment:
60 seconds will allow approx. __ to __% recovery of ATP and PC

A
  • 85 to 90% recovery
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40
Q

Rest Interval Ranges in relation to ATP and PC Replenishment:
3 minutes will allow approx. ___% recovery of ATP and PC

A
  • 100% recovery
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41
Q

What is Training Volume?

A
  • Amount of physical training performed within a specific period.
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42
Q

Volume is always _______ related to intensity.

A
  • Inversely
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43
Q

Results of Training Volume Varieties:

High volume training produces _______ (hypertrophy, fat loss) adaptations.

A
  • Cellular
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44
Q

Results of Training Volume Varieties:

High-intensity training with low training volumes produces greater ________ (maximal strength, power) adaptations

A
  • Neurologic
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45
Q 
Training Volume Adaptations:
High Volume (low/moderate intensity) produces
A
  • Increased muscle cross-sectional area
  • Improved blood lipid serum profile
    (improved cholesterol and triglycerides)
  • Increased metabolic rate
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46
Q 
Training Volume Adaptations:
Low Volume (high intensity) produces
A
  • Increased rate of force production
  • Increased motor unit recruitment
  • Increased motor unit synchronization
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47
Q

Specific acute variables combined dictate volume. Which acute variables?

A
  • Repetitions
  • Sets
  • Intensity
  • Rest
  • Tempo
48
Q

What is Training Frequency?

A

The number of training sessions performed during a specified period (usually 1 week).

49
Q

The number of training sessions per week per body part is determined by many factors. List them.

A
  • Training goals
  • Age
  • General health
  • Work capacity
  • Nutritional status
  • Recoverability
  • Lifestyle
  • Other stressors
50
Q

Optimal training frequency for improvements in strength is _ to _ times per week

A
  • 3 to 5 times per week
51
Q

To maintain the physical, physiologic, and performance improvements that were achieved during other phases of training: frequency of training needs to be at least _ to _ times per week

A
  • 1 to 2 times per week
52
Q

What are the two prominent meanings of Training Duration?

A
  1. The timeframe from the start of the workout to the finish of the workout.
  2. The length of time (number of weeks) spend in one phase (or period) of training.
53
Q

How long will a client typically stay in each phase of training? Why?

A
  • 4 weeks

- Generally the amount of time it takes for the body to adapt to a given stimulus.

54
Q

Training programs that exceed 60-90 minutes (excluding warm-up/cool-down) are associated with rapidly declining energy levels. Why?

A
  • Causes alterations in hormonal and immune system responses that can have a negative effect on a training program
  • Can raise risk of minor infections, especially upper respiratory infections
55
Q

What is Exercise Selection?

A

The process of choosing appropriate exercises for a client’s program.

56
Q

Exercises can be broken down into three different types on the basis of joints used, movements performed, and adaptation desired. List these three types.

A
  • Single Joint
  • Multi-Joint
  • Full Body
57
Q

Describe and give an example of Single Joint exercises:

A
  • Exercise focuses on isolating one major muscle group or joint
  • Examples: biceps curls, triceps pushdowns, calf raises
58
Q

Describe and give an example of Multi-Joint exercises:

A
  • Exercises use the involvement of 2-3 joints

- Examples: Squats, lunges, step-ups, chest presses, rows

59
Q

Describe and give an example of Full Body exercises:

A
  • Exercises include multiple joint movements

- Examples: Step-up balance to overhead press, squat to two-arm press, barbell clean

60
Q

What is periodization?

A
  • A systematic approach to program design that uses the general adaption syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
  • Varies the focus of a training program at regularly planned periods of time (weeks, months, and so forth) to produce optimal adaptation
61
Q

What are the two primary objectives of periodization?

A
  1. Dividing the training program into distinct periods (or phases) of training
  2. Training different forms of strength in each period (or phase) to control the volume of training and to prevent injury
62
Q

What are Training Plans?

A

The specific outline, created by a fitness professional, to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed

63
Q

What are Annual Plans? Why is it important to create an Annual Plan?

A
  • Generalized training plan that spans 1 year to show when the client will progress between phases
  • Gives the client a clear representation of how the personal trainer plans to get the client to his/her goal and how long it will take to get there
64
Q

What are Monthly Plans? Why is it important to create?

A
  • Generalized training plan that spans 1 month to show which phases will be required each day of the week
  • Helps determine when the reassessment will occur
  • Shows the client the necessary cardio requirements
65
Q

What are Weekly Plans?

A
  • Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week
66
Q

What are Macrocycles?

A
  • A Periodization Cycle
  • Typically covers a yearlong period of training (annual plan)
  • The largest cycle,
67
Q

What are Mesocycles?

A
  • A Periodization Cycle

- Typically 1-3 months (Monthly Plan)

68
Q

What are Microcycles?

A
  • A Periodization Cycle
  • Typically a week in length (Weekly Plan)
  • Shortest Cycle
69
Q

What is Anatomic Adaptation?

A
  • Preparatory Period in Periodization Model (aka. Stabilization Phase I in OPT Model)
70
Q

What is the Process / Progression through the Stabilization (Phase 1) of the OPT Model?

A

Process:
- Low-intensity, high-repetition training emphasizing core and joint stabilization
Progress:
- Increasing the proprioceptive demands of the exercises and challenging the body’s stability requirements (MOST IMPORTANT)
- Increasing volume (sets, reps)
- Increasing intensity (load, exercise selection, planes of motion)
- Decreasing rest periods
MSC:
- Crucial for beginners and to cycle back through after periods of strength and power training to maintain core and joint stability

71
Q

What is the focus of the Stabilization Level (phase 1) of the OPT Model?

A
  1. Increasing stability
  2. Increasing muscular endurance
  3. Increasing neuromuscular efficiency of the core musculature
  4. Improving intermuscular and intramuscular coordination
72
Q 
Stabilization Endurance Training: Fill in the blanks for Flexibility Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 1
Sets: 1-3 
Tempo: 30s hold
% Intensity: N/A
Rest Interval: N/A
Frequency: 3-7 times/wk
Duration: 4-6 weeks
Exercise Selection: SMR and Static Stretching
73
Q 
Stabilization Endurance Training: Fill in the blanks for Core Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 12-20
Sets: 1-4
Tempo: Slow, 4/2/1
% Intensity: N/A
Rest Interval: 0-90s
Frequency: 2-4 times/wk
Duration: 4-6 weeks
Exercise Selection: 1 - 4 core-stabilization 
Examples: Ball (or floor) Bridge, Quad Opposite Arm/Leg Raise, Ball (or floor) Cobra, Side (or Front) Iso-Abs (Side Plank)
74
Q 
Stabilization Endurance Training: Fill in the blanks for Balance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 12-20; 6-10 (Single Leg - SL)
Sets: 1-3
Tempo: Slow, 4/2/1
% Intensity: N/A
Rest Interval: 0-90s
Frequency: 2-4 times/wk
Duration: 4-6 weeks
Exercise Selection: 1-4 Balance Stabilization
Examples: (SL) Arm and Leg Motion, (SL) Windmill, SL Balance Reach, SL Hip Internal and External Rotation, SL Lift and Chop, SL Throw and Catch
75
Q 
Stabilization Endurance Training: Fill in the blanks for Plyometric Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 5-8
Sets: 1-3
Tempo: 3-5s hold on landing
% Intensity: N/A
Rest Interval: 0-90s
Frequency: 2-4 times/wk
Duration: 4-6 weeks
Exercise Selection: 0-2 Plyometric Stabilization
Examples: Cone Jumps with Stabilization: Sagittal Plane, Frontal Plane, Transverse Plane
76
Q 
Stabilization Endurance Training: Fill in the blanks for SAQ Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 2-3
Sets: 1-2
Tempo: Moderate
% Intensity: N/A
Rest Interval: 0-90s
Frequency: 2-4 times/wk
Duration: 4-6 weeks
Exercise Selection: 4-6 drills with limited horizontal inertia and unpredictability
Example: Cone Shuffles and Agility Ladder Drills
77
Q 
Stabilization Endurance Training: Fill in the blanks for Resistance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A

Reps: 12-20
Sets: 1-3
Tempo: Slow, 4/2/1
% Intensity: 50-70%
Rest Interval: 0-90s
Frequency: 2-4 times/wk
Duration: 4-6 weeks
Exercise Selection: 1-2 Stabilization Progression
Example: Stabilization Progressions including:
Total Body, Chest, Back, Shoulders, Biceps, Triceps, Legs

78
Q

What is the focus of the Strength Level (Phases 2-4) of the OPT Model?

A
  • Increase ability of core musculature to stabilize pelvis and spine under heavier loads through more complete ranges of motion
  • Increase load-bearing capabilities of muscles, tendons, ligaments and joint
  • Increase the volume of training
  • Increase metabolic demand by taxing ATP-PC and glycolytic energy systems to induce cellular changes in the muscle (weight loss or hypertrophy)
  • Increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)
79
Q

What is the Design / Process of the Strength Endurance (Phase 2) of the OPT Model?

A

Design:
- Hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength

Process:

  • Use Superset techniques: a more stable exercise (bench press) followed by stabilization exercise with similar biomechanical motions (stability ball push up)
  • For every set of an exercise/body part performed according to the acute variables, two exercises/sets are being performed
  • High amounts of volume can be generated in this phase
80
Q

How does a client progress through Strength Endurance (Phase 2) of the OPT Model?

A

Progression: Acute variables can be progressed by:

  • Increasing proprioceptive demand
  • Increasing volume (sets, reps)
  • Increasing intensity (load, exercise selection, planes of motion)
  • Decreasing rest periods
81
Q 
Strength Endurance Training: Fill in the blanks for Flexibility Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 5-10
Sets: 1-2
Tempo: 1-2s hold
% Intensity: N/A
Rest Interval: N/A
Frequency: 3-7 times/wk
Duration: 4 weeks
Exercise Selection: SMR and Active-Isolated Stretching (Static Stretches may still be needed/used, followed by active-isolated stretching
82
Q 
Strength Endurance Training: Fill in the blanks for Core Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Medium
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/wk
Duration: 4 weeks
Exercise Selection: 1-3 Core Strength
Examples: Knee-Up, Cable Lift, Cable Chop, Reverse Hypers
83
Q 
Strength Endurance Training: Fill in the blanks for Balance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Medium
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/wk
Duration: 4 weeks
Exercise Selection: 1-3 Balance Strength
Examples: Single- Leg (SL) Squat with Cable Resistance, Reverse Lunge to Balance
84
Q 
Strength Endurance Training: Fill in the blanks for Plyometric Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Repeating
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/wk
Duration: 4 weeks
Exercise Selection: 1-3 Plyometric Strength
Examples: Jump Rope, Lunge Jumps, Repeat Box Jumps
85
Q 
Strength Endurance Training: Fill in the blanks for SAQ Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 3-5
Sets: 3-4
Tempo: Fast
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/wk
Duration: 4 weeks
Exercise Selection: 6-8 drills allowing great horizontal inertia but limited unpredictability
86
Q 
Strength Endurance Training: Fill in the blanks for Resistance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-4
Tempo: Strength Exercise (2/0/2) followed by Stabilization Exercise (4/2/1)
% Intensity: 70-80%
Rest Interval: 0-60s
Frequency: 2-4 times/wk
Duration: 4 weeks
Exercise Selection: 1 strength superset with 1 stabilization
87
Q

How does a client progress through Hypertrophy (Phase 3) of the OPT Model? How long will the client be in Phase 3?

A
  • Increase Volume
  • Increase Intensity
  • 4 weeks, then cycle back through Phase 1 or 2 or progress to Phase 4 or 5
88
Q

What is the focus of Hypertrophy training? What kind of clientele will use this phase?

A
  • Maximal muscle growth
  • High levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size

For individuals with goals to:

  • increase lean body mass
  • Increase / improve general performance
89
Q 
Hypertrophy Training: Fill in the blanks for Flexibility Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 5-10
Sets: 1-2
Tempo: 1-2s hold
% Intensity: N/A
Rest Interval: N/A
Frequency: 3-7 times/week
Duration: 4 weeks
Exercise Selection: SMR and Active* (depending on client, static stretching may still need to be used)
90
Q 
Hypertrophy Training: Fill in the blanks for Core Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Medium
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise Selection: 0-4 Core Strength
Examples: Ball Crunch, Back Extension, Reverse Crunch, Cable Rotation
91
Q 
Hypertrophy Training: Fill in the blanks for Balance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Medium
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration:4 weeks
Exercise Selection: 0-4 Balance Strength
Examples: Single- Leg (SL) Squat, SL Squat Touchdown, SL Romanian Deadlift, Multiplanar Step-Up to Balance, Multiplanar Lunge to Balance
92
Q 
Hypertrophy Training: Fill in the blanks for Plyometric Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-10
Sets: 2-3
Tempo: Repeating
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise Selection: 0-4 Plyometric Strength
Examples: Squat Jump, Tuck Jump, Butt Kicks, Power Step-Ups
93
Q 
Hypertrophy Training: Fill in the blanks for SAQ Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 3-5
Sets: 3-4
Tempo: Fast 
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability
Examples: 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8
94
Q 
Hypertrophy Training: Fill in the blanks for Resistance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 6-12
Sets: 3-5
Tempo: 2/0/2
% Intensity: 75-85%
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4
Exercise Selection: 2-4 strength level exercises/body part
95
Q

What is the focus of Maximal Strength (Phase 4)? What does it aim to improve?

A

Focus:
- Increasing the load placed on the tissues of the body

Improves:

  • Recruitment of more motor units
  • Rate of force production
  • Motor unit synchronization
96
Q

How does a client progress through Maximal Strength (Phase 4)? How long will the client be in Phase 4?

A

Progress:

  • Increase Intensity (load)
  • Increase Volume (sets)
  • **rest periods may need to increase as the client trains with heavier loads

Duration:
- 4 weeks, then cycle back through Phase 1 or 2 or progress to Phase 5

97
Q 
Maximal Strength Training: Fill in the blanks for Flexibility Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 5-10
Sets: 1-2
Tempo: 1-2s hold
% Intensity: N/A
Rest Interval: N/A
Frequency: 3-7 times/week
Duration: 4 weeks
Exercise Selection: SMR and Active* 
*may still need to do static stretching first
98
Q 
Maximal Strength Training: Fill in the blanks for Core Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Medium
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise Selection: 0-4 Core Strength
*May be optional in this phase (although still recommended)
99
Q 
Maximal Strength Training: Fill in the blanks for Balance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Medium
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise Selection: 0-4 Balance Strength
*May be optional in this phase (although still recommended)
100
Q 
Maximal Strength Training: Fill in the blanks for Plyometric Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A

Reps: 8-10
Sets: 2-3
Tempo: Repeating
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise Selection: 0-4 Plyometric Strength
Examples: Jump Rope, Lunge Jumps, Repeat Box Jumps
*May be optional in this phase (although still recommended)

101
Q 
Maximal Strength Training: Fill in the blanks for SAQ Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A

Reps: 3-5
Sets: 3-4
Tempo: Fast
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 4-6 drills allowing greater horizontal inertia but limited unpredictability.
Examples: 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8
*May be optional in this phase (although still recommended)

102
Q 
Maximal Strength Training: Fill in the blanks for Resistance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 6-12
Sets: 3-5
Tempo: 2/0/2
% Intensity: 75-85%
Rest Interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise Selection: 2-4 Strength Level Exercises/Body Part
103
Q

What is the focus of the Power (in general)?

A
  • To increase rate of force production (or speed of muscle contraction) by increasing the number of motor neurons activated, the synchrony between them and the speed at which they are excited
104
Q

What is the focus of the Power Phase (Phase 5) ? How does a client train in the Power Phase?

A

Focus:
- High force and velocity to increase power
(to increase Rate of Force Production / speed of muscle contraction)

Accomplished:

  • Superset (for each body part) of
    1. A Strength Exercise - Heavy (85-100%) loads; Example: barbell bench press
    2. A Power Exercise - Light (30-45%) Loads at high speeds; Example: medicine ball chest pass
105
Q

What is the definition / formula for Power?

A
  • Power equals Force multiplied by Velocity (P = F x V)

- Any increase in either force or velocity will produce an increase in power

106
Q

The range of intensities is important to stimulate different physiologic changes. The 85 to 100% refers to the intensity for ______ _______ training exercises.

A
  • Traditional Strength
107
Q

The range of intensities is important to stimulate different physiologic changes. The 30 to 45% refers to the intensity for ______ training exercises.

A
  • Speed
108
Q

The range of intensities is important to stimulate different physiologic changes. What is the 10% range an indicator for?

A
  • Indicator for Medicine Ball Training (10% of body weight)

- Increases power by increasing velocity

109
Q

How does a client progress through the Power Phase (Phase 5)? What is the duration a client will remain in the Power Phase? Then which phase do they go to?

A

Progress:

  • Increasing Volume (sets)
  • Increasing Intensity (load)
  • Increasing Velocity

Duration:
- 4 weeks before cycling back through Phase 1 or 2

110
Q 
Power (Phase 5) Training: Fill in the blanks for Flexibility Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 10-15
Sets: 1-2
Tempo: Controlled
% Intensity: N/A
Rest Interval: N/A
Frequency: 3-7 times/week
Duration: 4 weeks
Exercise Selection: SMR and Dynamic 3-10 exercises
111
Q 
Power (Phase 5) Training: Fill in the blanks for Core Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: X/X/X
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 0-2 Core Power
112
Q 
Power (Phase 5) Training: Fill in the blanks for Balance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: Controlled
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 0-2 Balance Power
113
Q 
Power (Phase 5) Training: Fill in the blanks for Plyometric Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 8-12
Sets: 2-3
Tempo: X/X/X
% Intensity: N/A
Rest Interval: 0-60s
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 0-2 Plyometric Power
114
Q 
Power (Phase 5) Training: Fill in the blanks for SAQ Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A 
Reps: 3-5
Sets: 3-5
Tempo: X/X/X
% Intensity: N/A
Rest Interval: 0-90s
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 6-10 drills allowing maximal horizontal inertia and unpredictability
Example: 
Ice Skaters; SL Power Step-Up; Proprioceptive Plyometrics (Similar to Shark (SL) but can jump over lines, cones, hurdles or other implements); Box Run Steps: (Sagittal, Frontal, and Transverse)
115
Q 
Power (Phase 5) Training: Fill in the blanks for Resistance Training:
Reps:
Sets:
Tempo:
% Intensity:
Rest Interval:
Frequency:
Duration:
Exercise Selection:
A

Reps: 1-5 (Strength); 8-10 (Power)
Sets: 3-5
Tempo: X/X/X (Strength); X/X/X (Power)
% Intensity: 85-100% (Strength); up to 10% BW or 30-45% 1RM (Power)
Rest Interval: 1-2 minutes between pairs; 3-5 minutes between circuits
Frequency: 2-4 times/week
Duration: 4 weeks
Exercise Selection: 1 Strength Superset with 1 Power
Example: For Chest:
- Bench Press (Strength) Superset with MB Chest Pass

116
Q

What is Undulating Periodization?

A

Allows the client to train at various intensities during the course of a week, eliciting multiple adaptation one a certain level of fitness is achieved

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