OPT Charts Flashcards
1
Q
Resistance - Reps
A
12-20 8-12 6-12 1-5 1-5s, 8-12p
2
Q
Resistance - Sets
A
1-3 2-4 3-5 4-6 3-5
3
Q
Resistance - Tempo
A
4/2/1 2/0/2 2/0/2 xxx xxx
4
Q
Resistance - Intensity
A
50-70% 70-80% 75-85% 85-100% 30-40%, 10% body weight
5
Q
Resistance - Rest
A
0-90s 0-60s 0-60s 3-5 mins 1-2m pairs, 3-5m circuit
6
Q
Resistance - Frequency
A
2-4/wk 2-4/wk 3-6/wk 2-4/wk 2-4/wk
7
Q
Flexibility - Reps
A
1 5-10 5-10 5-10 10-15
8
Q
Flexibility - Sets
A
1-3 1-2 1-2 1-2 1-2
9
Q
Flexibility - Tempo
A
30s hold 1-2s hold 1-2s hold 1-2s hold controlled
10
Q
Flexibility - Intensity
A
NA
11
Q
Flexibility - Rest
A
NA
12
Q
Flexibility - Frequency
A
3-7/wk all phases
13
Q
Core - Reps
A
12-20 8-12 8-12 8-12 8-12
14
Q
Core - Sets
A
1-4 2-3 2-3 2-3 2-3
15
Q
Core - Tempo
A
Slow 4/2/1 medium medium medium xxx
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
Plyometrics - Reps
```
5-8
8-10
8-10
8-10
8-10
```
26
Plyometrics - Sets
```
1-3
2-3
2-3
2-3
2-3
```
27
Plyometrics - Tempo
```
3-5s hold on landing
repeating
repeating
repeating
xxx
```
28
Plyometrics - Intensity
NA
29
Plyometrics - Rest
```
0-90s
0-60s
0-60s
0-60s
0-60s
```
30
Plyometrics - Frequency
```
2-4/wk
2-4/wk
3-6/wk
2-4/wk
2-4/wk
```
31
SAQ - Reps
```
2-3
3-5
3-5
3-5
3-5
```
32
SAQ - Sets
```
1-2
3-4
3-4
3-4
3-5
```
33
SAQ - Tempo
```
moderate
fast
fast
fast
xxx
```
34
SAQ - Intensity
NA
35
SAQ - Rest
```
0-90s
0-60s
0-60s
0-60s
0-60s
```
36
SAQ - Frequency
2-4/wk all phases
