OPT Flashcards
1
Q
Phase 1
A
Stabilization Endurance
2
Q
Phase 2
A
Strength Endurance
3
Q
Phase 3
A
Hypertrophy
4
Q
Phase 4
A
Maximal strength
5
Q
Phase 5
A
Power
6
Q
OPT
A
Optimum Performance Training
7
Q
Concentric
A
The act of movement into contraction (positive)
8
Q
Isometric
A
Pausing
9
Q
Eccentric
A
Negative
10
Q
Repetitions first endurance and stabilization
A
12-20 reps at 50-70% of 1RM
11
Q
Repetitions for hypertrophy (muscle growth)
A
6-12 reps at 75-85% of 1RM
12
Q
Maximal strength reps
A
1-5 85-100% of 1RM
13
Q
Power reps
A
1-10 reps at 30-45% of 1RM or 10% of body weight
