Chp.14 Integrated Program Design & OPT Model Flashcards
“a purposeful system/plan put together to help an individual achieve a specific goal.”
- program design
To design a good training program, the personal trainer must understand…
- ACUTE VARIABLES
- the OPT MODEL and its phases
- –> and how to apply all of this
What are the (5) phases of the OPT model again?
- stabilization endurance (I say proper form)
- strength endurance
- hypertrophy
- maximal strength
- power
“important components that specify HOW each exercise is to be performed.”
- acute variables
List of acute variables? (5)
- reps (intensity, tempo, duration…)
- sets
- rest interval
- training duration(can also be in weeks), volume, and frequency
- exercise selection
Repetition definition?
- one COMPLETE MOVEMENT of a single exercise
Specific repetition ranges for…
- muscular endurance/stabilization:
- hypertrophy:
- maximal strength:
- power:
- endurance: 12-20 reps 50-70% 1RM
- hypertrophy: 6-12 reps 75-85%
- max strength: 1-5 75-100%
- power: 1-10reps 10% of body weight
What does 1RM stand for?
- one-repetition maximum
Set definition
- GROUP of consecutive REPETITIONS
Ideal # of sets for…
- muscular endurance/stabilization:
- hypertrophy:
- maximal strength:
- power:
- end: 1-3 sets of 12-20
- hyp: 3-5 sets of 6-12
- max: 4-6 of 1-5
- pow: 3-6 of 1-10
Training intensity definition?
- individual’s level of EFFORT compared with their MAXIMAL EFFORT.
Ideal repetition for…
- muscular endurance/stabilization:
- hypertrophy:
- maximal strength:
- power:
- end: slow (e.g. 4 sec eccentric, 2 sec isometric, 1 sec concentric)
- hyp: moderate (e.g. 2 sec eccentric, 0 iso, 2 sec conc)
- max: 4-6 of 1-5 (fast; except looks slow because load is large)
- pow: 3-6 of 1-10 (fast, explosive)
Rest interval for:
- 50% recovery of ATP and PC?
- 75% recovery of ATP and PC?
- 85-90% recovery of ATP and PC?
- 100% recovery of ATP and PC?
- 20-30 secs 50%
- 40 secs 75%
- 60 secs 85-90%
- 3 minutes 100%
Training volume definition?
- AMOUNT of physical TRAINING performed within a SPECIFIC PERIOD
Training frequency definition?
- # of training sessions performed during a given time period (usually 1 week)
(2) definitions of training duration?
- start of workout to end
- time (weeks) spent in one PHASE of training.
Exercises can be broken down simplistically into (3) different types
- SINGLE-JOINT: one major muscle group (e..g bicep curls, tricep pushdown, calf raises)
- MULTI-JOINT: e.g. squats, lunges, chest presses
- TOTAL BODY: e.g. step-up balance to overhead press, squat to two arm press.
The purposes of stabilization training are… (5)
- improving stabilization of CORE musculature
- preparing muscles, TENDONS, LIGAMENTS, and JOINTS
- improving MUSCLE IMBALANCES
- improve CARDIO and neuromuscular condition
- establish PROPER movement patterns and exercise technique
What is the difference between a tendon and a ligament?
- a tendon attaches a muscle to a structure (doesn’t have to be bone, can be eyeball)
- ligament attaches bone to bone.
The ideal physical body (if you want to learn physical skills) focuses on… (5)
- core
- flexibility
- balance
- plyometric (total body power)
- resistance
- SAQ (speed, agility, quickness)
(3) goals clients tend to have the most?
- BODY FAT REDUCTION
- HYPERTROPHY (more MUSCLE)
- improve SPORTS PERFORMANCE