OPT Model Flashcards
Strength Phases
Strength Endurance
Hypertrophy
Maximal Strength
Phase II goals
**Improve Stabilization endurance Improve work capacity **Increase prime mover strength Enhance joint stabilization Increase lean body mass
Phase 3 strength goals
**goal of maximum muscle strength
Hypertrophy
Phase 4 Strength goals
**Increase motor unit recruitment and frequency of motor unit rec.
Improve peak force
Phase 2 strength training strategies
Moderate loads and reps (8-12)
Superset: Traditional Strength
Stabilization exercise
*per body part
Phase 3 training strategies
High volume
Moderate to high loads
Moderate to low reps (6-12)
Max strength training strategies
High loads
Low reps (1-5)
Longer rest
Phase 5 goals
Enhance neuromuscular efficiency
Enhance Prime mover strength
Increase rate of force production
Phase 5 training strategies
*Superset:
One strength exercise (1-5 reps)
One power exercise (8-10 reps)
*Increase rate of force production
Perform all power exercise as fast as can be controlled
What term describes the # of heart beats per min & amt of blood pumped per beat?
Cardiac Output
How do you calculate BMI
Body composition
BMI= Weight (kg) /Height (m2)
BMI = 703x Weight (lb) / HEIGHT 2 (in2)
Joint motions
Roll
Slide
Spin
Excitation-contraction coupling
Start of muscular contraction
ACh= acetylcholine AChE= acetylcholine esterase
Axon
Communication provider
For brain and spinal cord to the body
How does skeleton muscle produce movement?
Forming joints where movement occurs
Joints
Junctions for muscles, bones and connective tissues
ARTICULATION
Location where movement occurs
Where muscular system attaches to bones
Ligaments
Connective tissue
Connect bones to bones
Stability/ input to nervous system
Guidance/ limits improper joint movement
TENDONS
Connect skeleton muscles to bone
w/white, inelastic, dense connective tissues
Reps for muscle endurance and stabilization
12-20 reps
50-75% of 1RM
Hypertrophy Rep
6-12 reps
75-85% of 1RM
Max Strength reps
1-5 reps
85-100%
Power reps
30-45% of 1RM or 10% of body weight
1-10 reps
Rep tempo Endurance and Stabilization
Slow
4/2/1
Hypertrophy tempo
Moderate
2/0/2
Max Strength Tempo
Fast /explosive safely control
Movement looks slow
Client exerting max effort
Rest for ATP and PC 50%
20-30 seconds
75% ATP PC recovery
40 seconds
How much ATP PC recovery allowed in 60 sec
85-90%
How long for 100% ATP PC recovery
3 minutes
