OPT Acute Variables

Question 1

Suggested rep and set range for stabilization and muscular endurance adaptations

Answer 1

12-20 reps, 1-3 sets

Question 2

Suggested intensity for stabilization/muscular endurance exercises

Answer 2

50-70% of 1 rep max

Question 3

Stabilization/muscular endurance exercise tempo

Answer 3

Slow (4/2/1)

Question 4

Rest range for stabilization/muscular endurance exercises

Answer 4

0-90 s

Question 5

Rep and set range for hypertrophy adaptations

Answer 5

6-12 reps, 3-5 sets

Question 6

Exercise intensity for hypertrophy exercises

Answer 6

75-85% of 1 RM

Question 7

Exercise tempo for hypertrophy

Answer 7

Moderate (2/0/2)

Question 8

Rep and Set range for maximal strength exercises

Answer 8

1-5 reps and 4-6 sets

Question 9

Intensity of exercises in the maximal strength level

Answer 9

fast/explosive

Question 10

Amount of rest for maximal strength exercises

Answer 10

3-5 minutes

Question 11

Amount of reps for Power exercises

Answer 11

1-10

Question 12

Amount of sets for Power exercises

Answer 12

3-6

Question 13

Intensity of Power exercises

Answer 13

30-45% of 1 RM or less than or equal to 10% of body weight

Question 14

Power level tempo

Answer 14

fast/explosive

Question 15

rest period of power level

Answer 15

3-5 minutes