Chapter 14- Show up Fitness Review Summary

Question 1

Phase 1 OPT model Stabilization Endurance

Acute Variables are:

Answer 1

Phase 1 OPT model Stabilization Endurance
Acute Variables are:
• 4-2-1 tempo
• 0-90 second rest period
• Vertical Loading
• 1-3 sets
• 50-70% intensity
• 4-6 weeks in duration (as with all phases)
• Important for correcting muscular imbalances, strengthening ligaments and tendons, and
anything associated with proprioception.

Resistance: 12-20 reps, 1-3 sets(tempo 4-2-1),50-70% intensity,0-90sec rest
Exercise selection: 1-2 stabilization progression

Question 2

Phase 2 OPT model Strength Endurance

Acute Variables are:

Answer 2

Phase 2 OPT model Strength Endurance
Acute Variables are:
• Super Sets: Two exercises performed back to back without any rest:
• Bench Press into a Push-up; Squats into a step-up; Pull-Up into a single arm cable row;
Military Press into Scaption (NASM term for shoulder stabilization exercise.)

Resistance: 8-12 reps, 2-4 sets
Superset tempo:(Str-2-0-2 temp; Stab 4-2-1); 70-80% intensity,0-60 sec rest.
Exercise selection: 1 strength with 1 stabilization

Question 3

Phase 3 OPT model Hypertrophy

Acute Variables are:

Answer 3

Phase 3 OPT model Hypertrophy
Acute Variables are:
• 2-0-2 tempo
• 0-60 second rest period
• Horizontal Loading
• 3-5 sets
• 75-85% intensity
• Important for adding size (hypertrophy is the opposite of atrophy, it means to grow the size
of muscle fibers.) 

Resistance: 6-12 reps, 3-5 sets, 2-0-2 tempo, 75-85% intensity, 0-60 rest.
Exercise selection: 2-4 strength level exercises/body part.

Question 4

Phase 4 OPT model Maximal Strength

Acute Variables are:

Answer 4

Phase 4 OPT model Maximal Strength
Acute Variables are:
xxx tempo
3-5 min rest period
Horizontal loading
4-6 set
85-100% intensity
-Important for optimizing rate of force

Resistance: 1-5 reps, 4-6 sets, xxx tempo, 80-100%, 3-5 min rest.
Exercise selection; 1-3 strength

Question 5

Phase 5 OPT model Power

Acute Variables are:

Answer 5

Phase 5 OPT model Power
Acute Variables are:
xxx temp, Super sets like phase 2, but its strength (1-5 heavy followed by power 1-10 reps explosive
3-5 min rest
Horizontal loading
3-6 sets
85-100% intensity for exer 1,followed by 30-45% or 10% of body weight for exer 2.
-Important for optimizing rate of force and explosiveness.

Resistance: 1-5 reps of strength 8-10 reps of power,3-5 sets, xxx tempo for both, 85-100% on strength,30-45% on power, 1-2 min rest between pairs, 3-5 mins between circuits.
Exercise selection: 1 strength superset with 1 power

Question 6

Acute Variables

Answer 6

Important components that specify how each exercise is to be performed.

Question 7

Mesocycle

Answer 7

Monthly Plan

Question 8

Micorcycle

Answer 8

Weekly Plan

Question 9

Macrocycle

Answer 9

Annual Plan