Chapter 21: The OPT Model Flashcards
Acute variables (exercise training variables)
Components that specify how a exercise is going to be performed.
Periodization
Planned fitness training.. Manipulating variables through long-term planning / structure.
What are the 2 primary objectives of periodization?
Divide training into different periods of time: macrocycle (annual), mesocycle (weekly), and microcycle (daily)
Train different forms of strength in each period.
Linear periodization
Linearly increase the training load and decrease volume over set period of time.
Undulating periodization
changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis
OPT Model
Phase 1 (stabilization endurance) and 2 (muscular endurance) of OPT Model Summary
Phases 3 (muscular dev.), 4 (Max strength), and 5 (power) of OPT Model Summary
What are the 6 parts to the OPT Model’s workout structure?
Warm up, activation, skill, resistance, client choose, cool down
What are the 2 main adaptations of Phase 1 Stabilization Endurance in the OPT Model?
1.) Develop proper movement patterns. 2.) Mobility and stability of the kinetic chain.
What are fundamental movement patterns?
Patterns of movement that are used in everyday life. I.e. squat, hinge, push, pull, press, and multiplanar movement.
What is the main focus of Phase 2 Muscular Stabilization of the OPT Model?
hybrid training that promotes inc. stabilization endurance, hypertrophy, and strength.
What is the main focus of Phase 3 Muscular Development of the OPT Model?
Max. muscle growth. High volume.
What is the main focus of Phase 4 Maximal Strength Training of the OPT Model?
Increasing loads placed on tissues of the body.
Which phase of the OPT Model uses supersets of stability focused exercises and hypertrophy focused exercises?
Phase 2 (muscular endurance)
Phase 2 Overview (Muscular endurance)
Phase 3 Overview (Muscular development)
Phase 4 Overview (Maximum Strength)
What is the main adaptation that Phase 6 (power) works towards?
Overall force production. P = Force x Velocity
Describe the resistance training component of the power phase in the OPT Model.
Supersets of strength-based exercises (low volume, high intensity (% 1rm) and speed/velocity based exercises (low intensity, high speed/volume)
Applying OPT Model for fat-burning
Cycle through first 3 phases of OPT Model (Stabilization endurance, muscular endurance, muscular development.) Use cardiorespiratory alongside.
Applying OPT Model for Increasing Lean Body Mass
Cycle through first 4 phases of OPT Model. Increase volume of sets, reps, of intensity.
Applying OPT Model For Sports Performance
Work through all 5 phases of OPT Model. Increase endurance, strenght, and power. Phases 1, 2, and 5 most important.
