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Final Review Decks > Chapter 14 (questions to review soon for memory) Integrated Program Design and the OPT Model > Flashcards

Chapter 14 (questions to review soon for memory) Integrated Program Design and the OPT Model Flashcards

review these later

1
Q

For resistance training, how many REPS are used for each stage of the OPT model? (except Stage 2)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • Muscular Endurance/Stabilization 12-20 reps
  • Hypertrophy 6-12
  • Maximal Strength 1-5
  • Power 1-10
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2
Q

For resistance training, how many SETS are used for each stage of the OPT model? (except Stage 2)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • Muscular Endurance/Stabilization 1-3 sets
  • Hypertrophy 3-5
  • Maximal Strength 4-6
  • Power 3-5
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3
Q

For resistance training, what INTENSITY is used for each stage of the OPT model? (except Stage 2)

What does 1RM mean?

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 5 and 4
A

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
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4
Q

For resistance training, what TEMPO is used for each stage of the OPT model? (except Stage 2)(use counts for stage 3 and 1)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • 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
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5
Q

What is the benefit of using higher reps?

A

Builds connective tissue (tendons, ligaments) strength, stability, and muscular endurance

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6
Q

30 seconds, 60 seconds, and 3 minutes of rest will allow for what percentage of ATP and PC (phosphocreatine) supplies?

A

30sec - 50%

60sec - 85-90%

3min - 100%

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7
Q

How long is a macrocycle, a mesocycle and a microcycle period of training?

A

Macrocycle - 1 year.
Mesocycle - 1-3 months.
Microcycle - 1 week

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8
Q

What are the two benefits of periodization?

A

Allows for maximal level of adaptation, while minimizing overtraining

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9
Q

The Phase 2, STRENGTH ENDURANCE phase entails the use of what sort of techniques? Give an example.

A

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

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10
Q

What phases can progress after MAXIMAL STRENGTH Training phase?

A

Phase 1, 2, or progressing to phase 5.

(You can’t keep pushing higher strength intensity exercises without breaks with stabilization/endurance and strength/endurance)

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11
Q

The POWER phase is what number PHASE and what LEVEL?

How is this achieved?

What sort of exercises are used? Give examples.

A

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.

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12
Q

How heavy of a load should be used in the Power phase and at what speed?

A

Super set of a maximal strength exercise at High loads (85-100%) and then a light load (30-45%) at fast speeds

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13
Q

What are the 3 benefits of the POWER and Maximal Strength phase?

A

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)

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14
Q

What phases should be used at what frequency each month in an annual plan with the goal of FAT REDUCTION?

A

Every other month alternate between phases 1 and 2, but include cardio every month.

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15
Q

When the goal is HYPERTROPHY, or increasing lean body mass, what is the monthly plan for the various phases?

A

Start with phase 1 and then cycle through the first 4 phases, Returning to phase 1 when recovery is needed.

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16
Q

When the client’s goal is PERFORMANCE, what schedule of phases should be used?

A

1st month–Phase 1 only, to prevent injury in the future.

(Never stops training low intensity. You’ll get Hypertrophy with the endurance through phase 2. Youll get the maximum strength improvements through the power phase which combines it with low intensity power).

So it looks like:
1 Stabilization/Endur.
—>High reps, mod intensity

2 Strength Endurance

  • –>3 Mod reps, mod/highish intensity
  • –>1 High reps, mod intensity

5 Power

  • –>4 Low reps, Max intensity
  • –>5 Low to mod reps, low intensity
17
Q

What is it called when a client trains at various intensities during the course of the week?

A

Undulating Periodization

18
Q

Resistance training in Muscular ENDURANCE and Stabilization is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period
A
  • 12-20 Reps
  • 1-3 Sets
  • 50-70% of 1RM
  • Slow Tempo (4/2/1)
  • 0-90 sec rest
19
Q

Resistance training in HYPERTROPHY (muscle growth) is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period
A
  • 6-12 reps
  • 3-5 sets
  • 75-85% of 1RM
  • Moderate tempo (2/0/2)
  • 0-60 sec rest
20
Q

Resistance training in MAXIMAL STRENGTH is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period).
A
  • 1-5 reps
  • 4-6 sets
  • 85-100% of 1RM
  • Fast/explosive
  • 3-5 min rest
21
Q

Resistance training in POWER adaptations is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period
A
  • 1-10 reps
  • 3-5 sets
  • 30-45% of 1 RM or 10% of body weight
  • Fast/explosive tempo
  • 3-5 min rest

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