OPT Model Flashcards
How many reps are in the Stabilization Endurance Phase?
12-20 reps
How many reps are in the Strength Endurance Phase?
8-12 reps
How many reps are in the Hypertrophy Phase
6-12 reps
How many reps are in the Maximal Strength Phase
1-5 reps
How many reps are in the Power Phase?
1-10 reps
Stabilization Endurance has how many sets?
1-3 sets
Strength Endurance has how many sets?
2-4 sets
Hypertrophy has how many sets?
3-5 sets
How many sets does Power Phase have?
3-6 sets
50-70% 1RM is the intensity in which phase?
Stabilization Endurance
70-80% 1RM is the intensity in which phase?
Strength Endurance
75-85% is the intensity for which phase?
Hypertrophy Phase
85-100% 1RM is the intensity in which phase?
Maximal Strength
30-45% 1RM is the intensity for which phase?
Power Phase
How much rest is suggested in the Stabilization Endurance Phase?
0-90 sec
How much rest is suggested in the Strength Endurance Phase?
0-60 sec
super set 0-90 sec
How much rest is suggested in the Hypertrophy Phase?
0-60 sec
How much rest is suggested in the Maximal Strength Phase?
3-5 min
How much rest is suggested in the Power Phase?
3-5 min
Tempo 4/2/1 is in which phase?
Stabilization Endurance
Tempo 4/2/1 is the Super Set in which phase?
Strength Endurance
Tempo 2/0/2 is in which phase?
Hypertrophy
Linear Periodization
Program to gradually increase the intensity of the training load while simultaneously decreasing volume over a period of time.
Undulating Periodization
Program that changes in volume, intensity,and exercise selection to provide loading differences on a daily or weekly basis.
Autonomy
Acting in accordance with how one wants to behave.
Self-efficacy
Self confidence
What is the second section of the OPT programming template?
Activation
The squat is what kind of movement pattern?
Compound (multijoint) movement pattern
Synergistis
Muscles that assist agonists to produce a movement
Valsalva maneuver
Process that involves expiring against a closed windpipe, creating additional abdominal pressure and spinal instability
