OPT MODEL Flashcards
What are the recommended rest periods in the stabilization endurance phase of the opt model for introductions to resistance and stability?
0-90 seconds
what is the recommended set/rep scheme for the stabilization endurance phase of the opt model?
1-3 sets, 12-20 reps
What rep tempo is desired for the stabilization endurance phase of the opt model?
421
At what intensity of 1RM should clients be working in the stablization endurance phase of the opt model?
50-70%
During the strength/endurance phase of the opt model what training technique is employed to integrate and build strength and stability?
superset
At what intensity of 1rm should a client be working for respective strength, then stability supersets of the strength endurance phase?
70-80% for strength and 50-70% for stability
What is the recommended rest periods for the supersets during the stength endurance phase of the opt model?
0-60 seconds
what is the different desired rep tempos for the strength and stability supersets during the strength endurance phase?
202 strength
421 stability
what are the recommended set/rep schemes for resistance training in the strength endurance phase
swhat are the recommended set/rep schemes for resistance training in the strength endurance phase
2-4 sets if addressing strength or stability independently or
1-3 supersets; 8-12 reps strength and 12-20 stability
during the muscular strength or phase 3 of the model what is the recommended rep/set scheme for resistance? what is the
desired intensity?
3-5 sets/6-12 reps 75-85%
What is the recommended rest periods during the hypertrophy phase for resistance training?
0-3 minutes
what is the recommended set and rep scheme for resistance training during the maximal strength or phase 4?
4-6 sets/1-5 reps
what are the recommended set and rep schemes during phase 5 or the power phase?
3-5 sets/1-5 reps for strength and 8-10 reps for power
what are the recommended rest periods for the supersets and circuits programmed during the the power phase or phase 5?
1-2 minutes between supersets and 3-5 minutes between circuits
what are the five functional movement patterns to be develped in phase 1?
squat, hip hinge, pressing,. vertical pressing and pulling
during the stabilization endurance phase if core and balance training is included what is the set/rep scheme?
1-3 sets of 12-20 reps
how many sets of self myofascial release are used in the stabilization endurance phase?
1-3 sets, pick 1-3 overactive body parts and hold roller for 30 secs
what type of stretching can be added to strength endurance phase or phase 2 and what is the recommended set/rep sheme
active stretching; 1-3 sets of 5-10 reps with 1-2 sec hold
During Phase 3 of the Opt model(hypertrophy) how many sets of core/balance are recommended?
2-4 sets of 8-12 reps
what are the rest periods for core/balance and plyo exercises in phase 3 of the opt model?
0-60 seconds
for the maximal strength phase of opt model what are the prescribed set/rep schemes for SAQ exercises?
2-4 sets/3-5 reps
what form of stretching would be most specific for the power phase of the opt model and what set/rep schemes are recommended?
dynamic stretching; 3-10 exercises 1 set each with 10-15 reps
what type of core exercises are best suited for phase 1 of the opt model
exercises that involve little to no movment of the spine;
plank, side plank, floor bridge, pallof press
what core exercises should be incorporated in phase 2 of the opt model
exercises that incorporate flexion, extension rotation of the spine:
crunches, reverse crunches, cable chops , lifts and rotations
what balance exercises are to be utilized in phase 1?
exercises that challenge balance with little to no dynamic movement:
single leg balance, reach, single leg throw and catch,etc
no movement in balance leg
how are balance exercises in the activation phase of phase 2 progressed for phase 1?
balance exercises in phase 2 begin to challenge balance leg;
ex” single leg squat, step to balance and lunge to balance
what are appropriate core and balance exercises for phase 3 of opt model?
core exercises that involve some spinal flexion, extension and rotation
crunches, reverse crunches, chops stability ball back extensions and sort of cable rotation
what type of core exercises are recommended for phase 5 of the opt model?
exercises that involve explosive movements of the core.
most movements will involve rotation or throwing,
medicine ball chest pass, medicine ball slam, etc
what plyo exercises should be considered for phase 1 of the opt model?
plyo exercises that focus on stabilization:
squat jump with stability
box jump with stablity,etc
what plyo exercises are recommended in the strength phases 2-4 of the opt model?
exercises that focus on developing strength:
power step ups
lunge jumps
etc
what rep/set scheme is recommended for plyo exercises in phase 1 of the opt model and what is the rest period
1-3/sets, 5-8 reps control landings, focus on postural control, hold position for 3-5 seconds
what is the rep/set scheme for plyo exercises in the strength phases 2-4 of the opt model and rest periods?
2-3 sets/8-10 reps 0-60 seconds rest
what is the rep/set scheme for plyo exercisis in the power phase of the opt model?
2-3 sets of 8-12 reps 0-60 seconds rest
what are the five components of opt model workout?
warm-up, activation, skill develpment, resistance training and client choice
summarize key components and goals of phase 1 of opt model
to increase flexibility, stability and core strength to provide basis for further training, most of the training here involves lower weight and higher reps 12-20 introducing clients to exercise modalities with some unstable surface training involved. tempo for resistance here is a 4211. core training is centered around little to no spinal movement, balance has no movement in balance leg and plyo training is all about develping good landing mechanics and control. static stretching and smr are untilized for 30 secs
summarize key concepts of phase 2 of opt model
the strength endurance phase is focused on building strength while maintaining stability. centers around supersets-strength paired with stability with a tempo of 2020 and 4211 respectively. core now has some spinal movement balance begins to incorporate movement in the balance leg and reactive training focuses on controlled repetitive movements. active stretches are incoporporated here-hold a stretch for-2 sec and rep for 5-10 reps
