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Program Design > OPT Charts > Flashcards

OPT Charts Flashcards

1
Q

Resistance - Reps

A 
12-20
8-12
6-12
1-5
1-5s, 8-12p
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2
Q

Resistance - Sets

A 
1-3
2-4
3-5
4-6
3-5
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3
Q

Resistance - Tempo

A 
4/2/1
2/0/2
2/0/2
xxx
xxx
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4
Q

Resistance - Intensity

A 
50-70%
70-80%
75-85%
85-100%
30-40%, 10% body weight
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5
Q

Resistance - Rest

A 
0-90s
0-60s
0-60s
3-5 mins
1-2m pairs, 3-5m circuit
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6
Q

Resistance - Frequency

A 
2-4/wk
2-4/wk
3-6/wk
2-4/wk
2-4/wk
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7
Q

Flexibility - Reps

A 
1
5-10
5-10
5-10
10-15
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8
Q

Flexibility - Sets

A 
1-3
1-2
1-2
1-2
1-2
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9
Q

Flexibility - Tempo

A 
30s hold
1-2s hold
1-2s hold
1-2s hold
controlled
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10
Q

Flexibility - Intensity

A

NA

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11
Q

Flexibility - Rest

A

NA

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12
Q

Flexibility - Frequency

A

3-7/wk all phases

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13
Q

Core - Reps

A 
12-20
8-12
8-12
8-12
8-12
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14
Q

Core - Sets

A 
1-4
2-3
2-3
2-3
2-3
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15
Q

Core - Tempo

A 
Slow 4/2/1
medium
medium
medium
xxx
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16
Q

Core - Intensity

A

NA

17
Q

Core- Rest

A 
0-90s
0-60s
0-60s
0-60s
0-60s
18
Q

Core - Frequency

A 
2-4/wk
2-4/wk
3-6/wk
2-4/wk
2-4/wk
19
Q

Balance - Reps

A 
12-20, 6-10SL
8-12
8-12
8-12
8-12
20
Q

Balance - Sets

A 
1-3
2-3
2-3
2-3
2-3
21
Q

Balance Tempo

A 
Slow4/2/1
medium
medium
medium
controlled
22
Q

Balance - Intensity

A

NA

23
Q

Balance - Rest

A 
0-90s
0-60s
0-60s
0-60s
0-60s
24
Q

Balance - Frequency

A 
2-4/wk
2-4/wk
3-6/wk
2-4/wk
2-4/wk
25
Q

Plyometrics - Reps

A 
5-8
8-10
8-10
8-10
8-10
26
Q

Plyometrics - Sets

A 
1-3
2-3
2-3
2-3
2-3
27
Q

Plyometrics - Tempo

A 
3-5s hold on landing
repeating
repeating
repeating
xxx
28
Q

Plyometrics - Intensity

A

NA

29
Q

Plyometrics - Rest

A 
0-90s
0-60s
0-60s
0-60s
0-60s
30
Q

Plyometrics - Frequency

A 
2-4/wk
2-4/wk
3-6/wk
2-4/wk
2-4/wk
31
Q

SAQ - Reps

A 
2-3
3-5
3-5
3-5
3-5
32
Q

SAQ - Sets

A 
1-2
3-4
3-4
3-4
3-5
33
Q

SAQ - Tempo

A 
moderate
fast
fast
fast
xxx
34
Q

SAQ - Intensity

A

NA

35
Q

SAQ - Rest

A 
0-90s
0-60s
0-60s
0-60s
0-60s
36
Q

SAQ - Frequency

A

2-4/wk all phases

Program Design (4 decks)

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