Chapter 14 (questions to review soon for memory) Integrated Program Design and the OPT Model Flashcards
review these later
For resistance training, how many REPS are used for each stage of the OPT model? (except Stage 2)
- STABILIZATION/ENDURANCE
- Strength Endurance (superset 3 and 1)
- HYPERTROPHY muscle size
- MAXIMAL STRENGTH
- POWER superset 4 and 5
- Muscular Endurance/Stabilization 12-20 reps
- Hypertrophy 6-12
- Maximal Strength 1-5
- Power 1-10
For resistance training, how many SETS are used for each stage of the OPT model? (except Stage 2)
- STABILIZATION/ENDURANCE
- Strength Endurance (superset 3 and 1)
- HYPERTROPHY muscle size
- MAXIMAL STRENGTH
- POWER superset 4 and 5
- Muscular Endurance/Stabilization 1-3 sets
- Hypertrophy 3-5
- Maximal Strength 4-6
- Power 3-5
For resistance training, what INTENSITY is used for each stage of the OPT model? (except Stage 2)
What does 1RM mean?
- STABILIZATION/ENDURANCE
- Strength Endurance (superset 3 and 1)
- HYPERTROPHY muscle size
- MAXIMAL STRENGTH
- POWER superset 5 and 4
1RM = 1 Repetition Maximum
- Muscular Endurance/Stabilization 50–70% of 1RM
- Hypertrophy 75-85% of 1RM
- Maximal Strength 85-100% of 1RM
- Power 30-45% of 1RM, or 10% of body weight
For resistance training, what TEMPO is used for each stage of the OPT model? (except Stage 2)(use counts for stage 3 and 1)
- STABILIZATION/ENDURANCE
- Strength Endurance (superset 3 and 1)
- HYPERTROPHY muscle size
- MAXIMAL STRENGTH
- POWER superset 4 and 5
- Muscular Endurance/Stabilization–SLOW (4/2/1) (for more demand on connective tissue and stabilizing muscles).
- Hypertrophy–MODERATE (2/0/2)
- Maximal Strength–FAST/EXPLOSIVE
- Power–FAST/EXPLOSIVE
What is the benefit of using higher reps?
Builds connective tissue (tendons, ligaments) strength, stability, and muscular endurance
30 seconds, 60 seconds, and 3 minutes of rest will allow for what percentage of ATP and PC (phosphocreatine) supplies?
30sec - 50%
60sec - 85-90%
3min - 100%
How long is a macrocycle, a mesocycle and a microcycle period of training?
Macrocycle - 1 year.
Mesocycle - 1-3 months.
Microcycle - 1 week
What are the two benefits of periodization?
Allows for maximal level of adaptation, while minimizing overtraining
The Phase 2, STRENGTH ENDURANCE phase entails the use of what sort of techniques? Give an example.
Supersets - a more stable exercise (like a bench press) Phase 3, immediately followed by a stabilization exercise. Phase 1, with similar bio-mechanical motions (like stability ball push-up
What phases can progress after MAXIMAL STRENGTH Training phase?
Phase 1, 2, or progressing to phase 5.
The POWER phase is what number PHASE and what LEVEL?
How is this achieved?
What sort of exercises are used? Give examples.
Phase 5 but LEVEL 3
Used the adaptations of stabilization and strength acquired in the previous phases and applies them with MORE REALISTIC SPEEDS that the body will encounter in everyday life and in sports.
Exercises will be a superset of first Phase 2-4–strength training (like a bench press) and then Phase 5–a power exercise (like a medicine ball chest pass) at high speeds.
How heavy of a load should be used in the Power phase and at what speed?
Super set of a maximal strength exercise at High loads (85-100%) and then a light load (30-45%) at fast speeds
What are the 3 benefits of the POWER and Maximal Strength phase?
Improves:
- Recruitment of more motor units that are more synchronized
- Rate of force production: sprint, jump, cycling, GOLF!)
(This is just like phase 4–the Maximal Strength training phase)
What phases should be used at what frequency each month in an annual plan with the goal of FAT REDUCTION?
Every other month alternate between phases 1 and 2, but include cardio every month.
When the goal is HYPERTROPHY, or increasing lean body mass, what is the monthly plan for the various phases?
Start with phase 1 and then cycle through the first 4 phases, Returning to phase 1 when recovery is needed.
