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OPT Acute Variables Flashcards

1
Q

Phase 1 Stabilization Variables:

a. 1-4 sets, 12-20 RM and reps, 2-3 min
b. 1-3 sets, 12-20 RM and reps, 0-90 secs
c. 3-5 sets, 8-12 RM and reps, 0-90 secs
d. 1-3 sets, 12-20 RM and reps, 0-90 secs

A

d.
1-3 sets, 12-20 RM and reps, 0-90 secs

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1
Q

Phase 1 Stabilization Variables:

a. 1-3 sets, 12-20 RM and reps, 0-90 secs
b. 2-3 sets, 12-20 RM and reps, 0-60 secs
c. 4-6 sets, 8-12 RM and reps, 0-90 secs
d. 1-3 sets, 8-12 RM and reps, 0-60 secs

A

a. 1-3 sets, 12-20 RM and reps, 0-90 secs

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2
Q

Phase 1 Stabilization Variables:

a. 2-4 sets, 6-12 RM and reps, 0-90 secs
b. 2-3 sets, 12-20 RM and reps, 0-60 secs
c. 1-3 sets, 8-12 RM and reps, 0-90 secs
d. 1-3 sets, 12-20 RM and reps, 0-90 secs

A

d. 1-3 sets, 12-20 RM and reps, 0-90 secs

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3
Q

Phase 1 Stabilization Variables:

a. 2-4 sets, 12-20 RM and reps, 0-60 secs
b. 2-3 sets, 12-20 RM and reps, 0-60 secs
c. 1-3 sets, 12-20 RM and reps, 0-90 secs
d. 3-6 sets, 8-12 RM and reps, 0-60 secs

A

c. 1-3 sets, 12-20 RM and reps, 0-90 secs

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4
Q

Phase 1 Stabilization Variables:

a. 1-3 sets, 12-20 RM and reps, 0-90 secs
b. 3-5 sets, 12-20 RM and reps, 0-60 secs
c. 1-4 sets, 8-12 RM and reps, 0-90 secs
d. 1-3 sets, 8-12 RM and reps, 0-60 secs

A

a. 1-3 sets, 12-20 RM and reps, 0-90 secs

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5
Q

Phase 1 Stabilization Variables:

a. 4-6 sets, 12-20 RM and reps, 0-90 secs
b. 1-3 sets, 12-20 RM and reps, 0-90 secs
c. 4-6 sets, 8-12 RM and reps, 0-90 secs
d. 1-3 sets, 8-12 RM and reps, 0-60 secs

A

b. 1-3 sets, 12-20 RM and reps, 0-90 secs

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6
Q

Phase 2 Strength Endurance Variables:

a. 2-4 sets, 8-12 RM and reps, 0-60 secs
b. 3-6 sets, 8-12 RM and reps, 0-90 secs
c. 2-4 sets, 8-12 RM and reps, 0-90 secs
d. 1-5 sets, 6-12 RM and reps, 0-90 secs

A

a. 2-4 sets, 8-12 RM and reps, 0-60 secs

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7
Q

Phase 2 Strength Endurance Variables:

a. 4-6 sets, 8-12 RM and reps, 0-60 secs
b. 3-6 sets, 8-12 RM and reps, 0-90 secs
c. 2-4 sets, 8-12 RM and reps, 0-60 secs
d. 3-6 sets, 6-12 RM and reps, 0-90 secs

A

c. 2-4 sets, 8-12 RM and reps, 0-60 secs

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8
Q

Phase 2 Strength Endurance Variables:

a. 2-4 sets, 6-12 RM and reps, 0-60 secs
b. 3-6 sets, 8-12 RM and reps, 0-90 secs
c. 3-6 sets, 6-12 RM and reps, 0-60 secs
d. 2-4 sets, 8-12 RM and reps, 0-60 secs

A

d. 2-4 sets, 8-12 RM and reps, 0-60 secs

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9
Q

Phase 2 Strength Endurance Variables:

a. 4-6 sets, 8-12 RM and reps, 0-90 secs
b. 3-6 sets, 6-12 RM and reps, 0-60 secs
c. 2-4 sets, 8-12 RM and reps, 0-60 secs
d. 3-5 sets, 6-12 RM and reps, 0-90 secs

A

c. 2-4 sets, 8-12 RM and reps, 0-60 secs

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10
Q

Phase 2 Strength Endurance Variables:

a. 2-4 sets, 8-12 RM and reps, 0-60 secs
b. 3-6 sets, 8-12 RM and reps, 0-90 secs
c. 1-3 sets, 8-12 RM and reps, 0-60 secs
d. 3-5 sets, 12-20 RM and reps, 0-90 secs

A

a. 2-4 sets, 8-12 RM and reps, 0-60 secs

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11
Q

Phase 2 Strength Endurance Variables:

a. 3-5 sets, 8-12 RM and reps, 0-90 secs
b. 2-4 sets, 6-12 RM and reps, 0-60 secs
c. 2-4 sets, 8-12 RM and reps, 0-60 secs
d. 3-5 sets, 6-12 RM and reps, 0-90 secs

A

b. 2-4 sets, 8-12 RM and reps, 0-60 secs

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12
Q

Phase 3 Muscular Development Variables:

a. 3-6 sets, 6-12 reps, 0-3 min
b. 2-4 sets, 6-12 reps, 0-3 min
c. 3-5 sets, 8-10 reps, 1-2 min
d. 2-4 sets, 8-12 reps, 0-60 secs

A

a. 3-6 sets, 6-12 reps, 0-3 min

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13
Q

Phase 3 Muscular Development Variables:

a. 2-4 sets, 6-12 reps, 0-3 min
b. 3-6 sets, 6-12 reps, 0-3 min
c. 3-5 sets, 8-10 reps, 1-2 min
d. 2-4 sets, 8-12 reps, 0-60 secs

A

b. 3-6 sets, 6-12 reps, 0-3 min

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14
Q

Phase 3 Muscular Development Variables:

a. 3-6 sets, 8-12 reps, 0-3 min
b. 2-4 sets, 6-12 reps, 0-3 min
c. 3-6 sets, 6-12 reps, 0-3 min
d. 2-4 sets, 8-12 reps, 0-60 secs

A

c. 3-6 sets, 6-12 reps, 0-3 min

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15
Q

Phase 3 Muscular Development Variables:

a. 4-6 sets, 6-12 reps, 0-3 min
b. 2-4 sets, 6-12 reps, 0-3 min
c. 3-5 sets, 8-10 reps, 1-2 min
d. 3-6 sets, 6-12 reps, 0-3 min

A

d. 3-6 sets, 6-12 reps, 0-3 min

16
Q

Phase 3 Muscular Development Variables:

a. 4-6 sets, 6-12 reps, 0-3 min
b. 2-4 sets, 10-12 reps, 0-3 min
c. 3-6 sets, 6-12 reps, 0-3 min
d. 2-6 sets, 8-12 reps, 0-60 secs

A

c. 3-6 sets, 6-12 reps, 0-3 min

17
Q

Phase 3 Muscular Development Variables:

a. 1-3 sets, 6-12 reps, 0-3 min
b. 2-4 sets, 6-12 reps, 0-2 min
c. 2-4 sets, 8-10 reps, 1-2 min
d. 3-6 sets, 6-12 reps, 0-3 min

A

d. 3-6 sets, 6-12 reps, 0-3 min

18
Q

Phase 4 Maximal Strength Variables:

a. 4-6 sets, 1-5 RM and reps, 0-3 min
b. 3-6 sets, 1-5 RM and reps, 0-3 min
c. 2-4 sets, 6-12 RM and reps, 3-5 min
d. 3-5 sets, 8-10 RM and reps, 1-2 min

A

a. 4-6 sets, 1-5 RM and reps, 0-3 min

19
Q

Phase 4 Maximal Strength Variables:

a. 3-6 sets, 1-5 RM and reps, 0-3 min
b. 4-6 sets, 1-5 RM and reps, 0-3 min
c. 2-4 sets, 6-12 RM and reps, 3-5 min
d. 3-6 sets, 8-10 RM and reps, 1-2 min

A

b. 4-6 sets, 1-5 RM and reps, 0-3 min

20
Q

Phase 4 Maximal Strength Variables:

a. 4-6 sets, 3-5 RM and reps, 1-2 min
b. 3-6 sets, 1-5 RM and reps, 0-3 min
c. 4-6 sets, 1-5 RM and reps, 0-3 min
d. 3-5 sets, 8-10 RM and reps, 1-2 min

A

c. 4-6 sets, 1-5 RM and reps, 0-3 min

21
Q

Phase 4 Maximal Strength Variables:

a. 4-6 sets, 1-5 RM and reps, 0-3 min
b. 3-6 sets, 1-5 RM and reps, 0-3 min
c. 4-6 sets, 10-12 RM and reps, 3-5 min
d. 4-6 sets, 1-5 RM and reps, 0-3 min

A

d. 4-6 sets, 1-5 RM and reps, 0-3 min

22
Q

Phase 4 Maximal Strength Variables:

a. 4-6 sets, 1-5 RM and reps, 0-3 min
b. 4-6 sets, 1-5 RM and reps, 3-5 min
c. 4-6 sets, 6-12 RM and reps, 3-5 min
d. 3-6 sets, 1-5 RM and reps, 0-3 min

A

a. 4-6 sets, 1-5 RM and reps, 0-3 min

23
Q

Phase 4 Maximal Strength Variables:

a. 4-6 sets, 1-5 RM and reps, 0-60 secs
b. 3-6 sets, 1-5 RM and reps, 0-3 min
c. 4-6 sets, 1-5 RM and reps, 0-3 min
d. 3-5 sets, 8-10 RM and reps, 0-60 secs

A

c. 4-6 sets, 1-5 RM and reps, 0-3 min

24
Q

Phase 5 Power Variables:

a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
b. 4-6 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
c. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 65-80% RM
d. 1-5 sets, 2-4 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

A

a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

25
Q

Phase 5 Power Variables:

a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 40-60% RM
b. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
c. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 65-80% RM
d. 1-5 sets, 2-4 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

A

b. a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

26
Q

Phase 5 Power Variables:

a. 2-4 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
b. 4-6 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
c. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
d. 1-5 sets, 2-4 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

A

c. a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

27
Q

Phase 5 Power Variables:

a. 3-5 sets, 1-5 strength reps/8-12 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
b. 4-6 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
c. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 65-80% RM
d. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

A

d. a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

28
Q

Phase 5 Power Variables:

a. 2-4 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
b. 4-6 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
c. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
d. 1-5 sets, 8-10 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

A

c. a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

29
Q

Phase 5 Power Variables:

a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
b. 2-3 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM
c. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 65-80% RM
d. 3-5 sets, 2-4 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

A

a. a. 3-5 sets, 1-5 strength reps/8-10 power reps, 1-2 min pairs/3-5 min circuits, 30-40% RM

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