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MYNASM > Chapter 14-Integrated Program Design and the OPT Model > Flashcards

Chapter 14-Integrated Program Design and the OPT Model Flashcards

1
Q

What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?

A

0-60 seconds

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2
Q

What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?

A

4/2/1

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3
Q

What is the recommended rest period in between pairs in the Power Phase of the OPT model (with reference to resistance training)?

A

1-2 minutes

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4
Q

What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)?

A

3-5 minutes

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5
Q

What are the acute variables of training?

A

Repetitions; sets; intensity; tempo; volume; rest time; frequency; duration; exercise selection

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6
Q

What is the repetition range for the resistance training in Phase 3 of the OPT Model?

A

6-12

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7
Q

What is the repetition range for resistance training in the phase of Strength Endurance Training?

A

8-12

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8
Q

What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?

A

2/0/2 strength exercise and 4/2/1 stabilization exercise

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9
Q

What is the percentage of intensity for resistance training in the second phase of the OPT Model?

A

70-80%

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10
Q

What is the repetition range for resistance training in Phase 4 of the OPT Model?

A

1 to 5

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11
Q

What is the temp for stabilization-plyometric exercises?

A

3-5 second hold when landing

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12
Q

What is the recommended tempo for core exercises in Phase 2 of the OPT Model?

A

Medium

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13
Q

What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?

A

Repeating

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14
Q

What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?

A

X/X/X

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15
Q

What is the recommended tempo for core-power exercises?

A

X/X/X

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16
Q

What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?

A

1-5 reps strength and 8-10 reps power

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17
Q

What is the recommended percentage of intensity for power exercises performed in Phase 5?

A

30-45%

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18
Q

What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?

A

Hypertrophy

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19
Q

With what percent of 1RM is muscular endurance and stabilization best developed?

A

50-70%

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20
Q

What are the acute variables for active-isolated stretching?

A

1-2 sets; hold 1-2 seconds; 5-10 repetitions

21
Q

What are the acute variables for dynamic stretching?

A

1 set; 10 repetitions; 3-10 exercises

22
Q

Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation

A

Periodization

23
Q

What are 2 primary objectives of periodization?

A

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

24
Q

The long term macrocycle of a training regimen over one year’s time

A

Annual Plan

25
Q

Details the specific weeks and days of each workout for a mesocycle

A

Monthly Plan

26
Q

Microcycle training can be best be described as what type of plan?

A

Weekly plan

27
Q

What are 4 primary focuses of Phase 1, Stabilization Endurance Training?

A

Increase stability; increasing muscular endurance; increasing neuromuscular efficiency of the core musculature; improving intermuscular and intramuscular coordination

28
Q

What are three goals of Phase 4 of the OPT Model?

A

Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance

29
Q

How many core exercises should be included in Phase 2 of the OPT Model?

A

1-3

30
Q

What are two methods of progression in Maximal Strength Training level of the OPT Model?

A

Volume and load

31
Q

In which phase would one superset a strength exercise with a similar stability exercise?

A

Phase 2

32
Q

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

A

Hypertrophy

33
Q

At which phase may heavier loads require longer rest periods?

A

Phase 4

34
Q

Upper body progression examples

A

2 arm - Alternating Arms - 1 arm

35
Q

Exercise selection for supersets in Power Phase

A

1 strength followed by 1 power

36
Q

What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model?

A

Enhancing proprioceptive demand of the exercise

37
Q

What are 2 chest exercise used in the Stabilization Level of the OPT Model?

A

Ball dumbbell chest press and push up

38
Q

What are 2 total body power exercises?

A

Two-arm push press and barbell clean

39
Q

What are 2 different leg stabilization exercises?

A

Ball squat and multiplanar step-up to balance

40
Q

What are 2 methods of progression in the Power Level of the OPT Model?

A

Speed and load

41
Q

What activities should be included in a proper warm-up before athletic activity?

A

SMR and dynamic stretching

42
Q

What are 3 progressions for a ball squat, curl to press exercise?

A

Alternating-arm, one-arm, single-leg

43
Q

What are 2 exercises for legs in the Power Phase?

A

Squat jump and tuck jump

44
Q

What are 2 different leg strength exercises?

A

Leg press and barbell squat

45
Q

What are 2 shoulder power exercises?

A

Front medicine ball oblique throw and overhead medicine ball throw

46
Q

What are 2 total-body strength exercises?

A

Lunge to two-arm dumbbell press; squat to curl, to two-arm press

47
Q

Exercise selection for Stabilization exercises

A

Total body, multi-joint or single joint, controlled unstable

48
Q

What are 3 low volume high intensity training adaptations?

A

Increased rate of force production; increase motor-unit recruitment; increased motor-unit synchronization

MYNASM (19 decks)

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