Full Section 6 Flashcards
Periodization
A systematic approach to program design that varies the amount + type of stress placed on the body to produce a physical adaptation + reduce the likelihood of over-training + injury
Linear periodization
gradually increases the intensity of the training program while
simultaneously decreasing volume over a specific period of time.
Undulating periodization
uses changes in volume, intensity, and exercise selection to
provide loading differences on a daily or weekly basis
OPT model 3 levels
Stabilization
Strength
Power
5 unique phases of training
(SEDSP)
Phase 1 Stabilization, Phase 2 strength endurance training, Phase 3 muscular development training,
Phase 4 maximal strength training, + phase 5 power training
OPT 6 parts
Warm-up, Activation, Skill Development, Resistance Train, Client’s choice, + cool-down
Phase 1
Stabilization
Patterns - pushing, pulling, squatting, pressing, hip hinging, trunk rotation, + overall movement competency.
Phase 1 Emphasis
Proprioception, balance, + posture control
Phase 2 Strength
Hybrid form of training including superset training which is a strength-focused exercise followed by stabilization focused – similar biomechanical motions
Phase 3 Muscular Dev
Enhancing muscle hypertrophy using a high volume of strength exercises
Phase 3 Muscular Dev
Enhancing muscle hypertrophy using a high volume of strength exercises
Phase 4 Maximal Strength
Inclusion of heavy resistance training exercises to increase muscular strength
Phase 5 Power Training
Superset techniques increase rate of force production. Heavy resistance + explosive power based exercise (similar biomechanical motions)
OPT model
an exercise program model that uses both linear and undulating
periodization to help clients of all levels and abilities achieve a variety of different goals,
including but not limited to reduced body fat, increased muscle mass, and improved
athletic performance
Exercise modalities
Resistance bands, balance tools, fitness trackers
