Chapter 21 - The Optimum Performance Training (OPT) Model Flashcards
What is program design?
A purposeful system or plan put together to help an individual achieve a specific goal
List the acute variables for the adaptation for muscular endurance / stabilization.
Adaption - muscular endurance / stabilization Reps - 12- 20 Sets - 1-3 Intensity - 50-70% of RM Tempo - Slow (4/2/1) Rest Periods - 0-90 seconds
What are acute variables?
Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations the body will incur.
List the different types of acute variables.
- Repetitions
- Sets
- Training intensity
- Repetition tempo
- Training volume
- Rest interval
- Training frequency
- Training duration
- Exercise selection
What is a repetition (rep) ?
- One complete movement of a single exercise
- Most repetitions involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)
- Can be used to count the time the muscles are under tension (time under tension) via tempo
Muscular endurance and stabilization is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).
- 12 to 20 repetitions
- 50 to 70% of 1RM
Hypertrophy (muscle growth) is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).
- 6 to 12 repetitions
- 75 to 85% of 1RM
If Maximal strength is desired, it is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).
- 1 to 5 repetitions
- 85 to 100% of 1RM
Power adaptations require _ to __ repetitions at __ to __$ of 1RM or approximately __% of body weight.
- 1 to 10 repetitions
- 30 to 45% of 1 RM
- 10% of body weight
What is a set?
A group of consecutive repetitions.
What can determine the number of sets an individual performs?
- Quantities of other acute variables (reps, training intensity, number of exercises, training level and recoverability)
There is an ____ relationship between sets, repetitions and intensity.
Describe this relationship.
- Inverse
- Individual performs fewer sets when performing higher repetitions at a lower intensity (endurance adaptations) and more sets when performing lower repetitions at the higher intensity (strength and power adaptations)
Muscular endurance and stabilization is best developed with _ to _ sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.
- 1 to 3 sets
Hypertrophy adaptations are best stimulated by _ to _ sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level.
- 3 to 5 sets
For maximal strength adaptation, _ to _ sets of 1 to 5 repetitions at an intensity of 85 to 100% of 1RM is recommended.
- 4 to 6 sets
For power adaptations, _ to _ sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approx. 10% of body weight (if using medicine balls) is recommended.
- 3 to 6 sets
What is training intensity?
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.
Muscular endurance and stabilization is best developed with 1 to 3 sets of 12 to 20 repetitions at __ to __% of 1RM intensity.
- 50 to 70% of 1RM intensity
Hypertrophy adaptations are best stimulated by 3 to 5 sets of 6 to 12 repetitions at __ to __% of 1RM intensity level.
- 75 to 85% of 1 RM intensity
For maximal strength adaptation, 4 to 6 sets of 1 to 5 repetitions at an intensity of __ to ___% of 1RM is recommended.
- 85 to 100% of 1RM intensity
Power (high-velocity) adaptations are best attained with __ to __% of 1RM when using conventional weight training, or approximately __% of body weight when using medicine balls.
- 30 to 45% of 1RM intensity
- 10% of body weight
What are ways of adjusting training intensity besides adding or subtracting weights.
(Intensity is a function of more than just external resistance)
- Training in an unstable environment (b/c it requires greater motor unit recruitment, which leads to greater energy expenditure per exercise and allows for optimal development of neuromuscular efficiency)
- Adjusting rest periods
- Adjusting tempo
Give an example of the muscle action for a single rep of bicep curl.
- Concentric contraction: raising the dumbbell up against the direction of resistance
- Isometric hold: pausing for any specified amount of time
- Eccentric action: lowering the dumbbell with the direction of the resistance back to its starting position
Give an example of the muscle action for a single rep squat.
- Start from a standing position
- Eccentric action: lowering the body (with the directions of resistance) towards the ground
- Isometric hold: pausing for any specified amount of time
- Concentric contraction: raising back up (against the direction of resistance) to the starting position
Why are higher reps used in the beginning phases of training (stabilization, muscular endurance, and hypertrophy)?
- Necessary to build proper connective tissue (tendons, ligaments) strength, stability, and muscular endurance
What is repetition tempo?
The speed with which each repetition is performed.
For endurance training, ______ tempos are used, for power training, ______ tempos are used.
- Slower tempos
- Faster tempos
What is an example of a repetition tempo for muscular endurance and stabilization?
- Slow tempo; 4/2/1
eccentric, isometric, concentric
Hypertrophy is best achieved with a moderate tempo. Give an example.
- 2/0/2
eccentric, isometric, concentric
Maximal strength and power adaptations are best achieved with ____ or ______ tempo that can be safely controlled.
- Fast; explosive (no real number guide like the others b/c will be different from client to client based off ability
What is a rest interval?
- The time taken to recuperate between sets.
Muscular endurance and stabilization adaptations are best developed with relatively short rest periods
Generally _ to __ seconds.
- 0 to 90 seconds
Hypertrophy is best achieved with relatively short rests periods often ranging from _ to __ seconds
- 0 to 60 seconds
- The load, volume, and the current fitness level of the client may require longer rest periods
Maximal strength adaptations are best achieved with relatively long rest periods, generally _ to _ minutes.
- 3 to 5 minutes
- Depending on the client’s level of fitness and intensity of the exercises
Power adaptations require relatively long rest periods, generally _ to _ minutes.
- 3 to 5 minutes
- Depending on client’s level of fitness
There are several factors to consider when prescribing appropriate rest intervals. List them.
- Training experience
- Training intensity
- Tolerance of short rest periods
- Muscle mass
- General fitness level
- Training goals
- Nutritional status
- Recoverability
Rest interval ranges in relation to ATP and PC replenishment:
20-30 seconds will allow approximately __% recovery of ATP and PC
- 50%
Rest interval ranges in relation to ATP and PC replenishment:
40 seconds will allow approximately __% recovery of ATP and PC
- 75% recovery
Rest interval ranges in relation to ATP and PC replenishment:
60 seconds will allow approximately __ to __% recovery of ATP and PC
- 85 to 90% recovery
Rest interval ranges in relation to ATP and PC replenishment:
3 minutes will allow approximately ___% recovery of ATP and PC
- 100% recovery
What is training volume?
- Amount of physical training performed within a specific period.
Volume is always _______ related to intensity.
- Inversely
High volume training produces _______ (hypertrophy, fat loss) adaptations.
- Cellular
High-intensity training with low training volumes produces greater ________ (maximal strength, power) adaptations
- Neurological
Training volume adaptations: High volume (low/moderate intensity) produces
- Increased muscle cross-sectional area
- Improved blood lipid serum profile
(improved cholesterol and triglycerides) - Increased metabolic rate
Training volume adaptations: Low volume (high intensity) produces
- Increased rate of force production
- Increased motor unit recruitment
- Increased motor unit synchronization
Specific acute variables combined dictate volume. Which acute variables?
- Repetitions
- Sets
- Intensity
- Rest
- Tempo
What is training frequency?
The number of training sessions performed during a specified period (usually 1 week).