chp 14/15 Flashcards
What are the acute variables of training?
Reps, Sets, Training Intensity, Rep tempo, Training volume, rest interval, training frequency, training duration, excercise selection
What is the repetition range for resistance training in Phase 3 of the OPT Model?
6-12 reps
What is the repetition range for resistance training in the phase of Strength Endurance Training?
8-12 reps in Phase 2
What is the percentage of intensity for resistance training in the second Phase of the OPT Model?
2/0/2 strength exercise 4/2/1 stabilization exercise
What is percentage intensity of phase 2 of opt model?
70-80%
Details the specific weeks and days of each workout for a mesocycle
Monthly plan
Microcycle training can best be described as what type of plan?
Weekly plan
What are 4 primary focuses of Phase 1, Stabilization Endurance Training?
Increase stability, increase muscular endurance, increase neuromuscular efficiency of the core musculature,
improving inter/intramuscular coordination
What are three goals of Phase 4 of the OPT Model?
increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak performance
How many core exercises should be included in Phase 2 of the OPT Model?
1-3
What are two methods of progression in Maximal Strength Training level of the OPT Model?
volume and load
Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations
Hypertrophy
At which OPT phase may heavier loads require longer rest periods? choose: phase 1 phase 2 phase 3 phase 4
phase 4
Upper body progressions examples
two arm
alternating arm
single arm
Exercise selection for supersets in Power Phase
1 strength followed by 1 power
What are 2 chest exercises used in the stabilization-level of the OPT Model?
ball dumbell chest press and push up
What are 2 total body power exercises?
two arm push press and barbell clean
What are 2 different leg stabilization exercises?
ball squat and multiplanar step up to balance
What are 2 methods of progression in the Power Level of the OPT model?
speed and load
What activities should be included in a proper warm-up before athletic activity?
SMR and dynamic stretching
What are 3 progressions for a ball squat, curl to press exercise?
alternating arm , one arm, single leg
What are 2 exercises for legs in the Power Phase?
squat jump and tuck jump
What are 2 different leg strength exercises?
leg press and barbell squat
What are 2 shoulder power exercises?
front medicine ball oblique throw and overhead medicine ball throw
What are 2 total-body strength exercises?
lunge to two arm dumbell press and squat, curl to two arm press
Exercise selections for Stabilization exercises
total body, mutli joint or single joint, controlled unstable
