PROGRAM DESIGN Flashcards
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model.
0-60 seconds
What are three things recent research has demonstrated regarding circuit training?
It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace.
The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
12-20 reps, 1-3 sets
The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model.
50-70%
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
0-90 seconds
What is the recommended resistance training exercise selection for Phase 2 of the OPT model?
Perform 1 strength exercise superset with 1 stabilization exercise
List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model.
Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises; 70-80% intensity; 0-60 seconds rest
The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model?
3-5
What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT mode?
2/0/2
What is the recommended exercise selection and intensity for Phase 3 of the OPT model?
2-4 strength level exercises per body part, 75-85% intensity
What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT Model?
1-5 reps, 4-6 sets
What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model?
1-3 strength exercises per body part
What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model?
85-100% intensity, 3-5 minutes rest
What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?
1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets
What is the recommended repetition tempo for resistance training in Phase 5 of the OPT model?
X/X/X (as fast as can be controlled)
What is the recommended exercise selection for resistance training in the Power phase of the OPT model?
1 strength exercise superset with 1 power exercise
Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction?
Phase 1 Stabilization Endurance and Phase 2 Strength Endurance
Name the training system that involves performing one set of each exercise.
Single-set system
In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible?
Phase 5 Power
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise.
Multiple-set system
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set.
Pyramid system
A system of strength training that uses a couple of exercises performed in rapid succession of one another.
Superset system
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest between each exercise.
Circuit training system
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit.
Peripheral heart action system
The resistance training system that involves breaking the body up into parts to be trained on separate days.
Split-routine system
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.
Vertical loading
The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.
Horizontal loading
The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model.
4/2/1
Name the four primary areas of focus in Phase 1 Stabilization Endurance Training.
Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination
The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Muscular hypertrophy
Name four upper body progressions in the Progression Continuum.
Two-arms, alternating-arms, singlearm, single-arm with trunk rotation
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.
Power
What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model (in reference to resistance training).
1-2 minutes
What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model?
3-5 minutes
Name benefits of suspension bodyweight training.
Increased muscle activation, low compressive loads to the spine, increased performance, potential increase in caloric expenditure, improvements in cardiovascular fitness
Name six benefits of vibration training.
Improved circulation and cardiovascular function, alleviation of muscle soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being
Approximately, what percent recovery of ATP and PC will occur after 60 seconds?
85 to 90%
What type of adaptations are seen with higher volume training?
Cellular adaptations
Name three physiological considerations when training youth.
- Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake as compared to adults. 2. Glycolytic enzyme production is insufficient to sustain bouts of highintensity exercise. 3. Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes).
What type of adaptations are seen with low volume training?
Neurologic adaptations
What is the means of progressing clients in Phase 5 of the OPT model?
Increasing the speed of the movement or the load used
What Phases of the OPT model should be used for improving general sports performance?
Phase 1 Stabilization Endurance, Phase 2 Strength Endurance, and Phase 5 Power
What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?
SMR (self-myofascial release) and static stretching
Straight percentage equation for determining max heart rate.
220 - age
Number of recommended plyometric (reactive) exercises for clients training in Phase 1 Stabilization Endurance Training.
0-2
Name the nine acute variables of training.
Repetitions, sets, training intensity, repetition tempo, training volume, rest interval, training frequency, training duration, exercise selection
The type of specificity that refers to the energy demand placed on the body
Metabolic specificity
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
What are some benefits of kettlebell training?
Enhanced athleticism, coordination, and balance; increased mental focus and physical stamina; increased oxygen uptake; increased total-body conditioning; recruitment of the posterior chain; increased core stability and muscular endurance; increased strength and power; improved grip strength; increased metabolic demands and caloric expenditure
What is the amount of time activeisolated stretches should be held?
1-2 Seconds
What are the three adaptations/levels of the Optimum Performance Training model?
Stabilization, Strength, Power
Which cardiorespiratory training stage uses 65-85% intensity?
Stage II
What is the recommended repetition range for resistance training in Phase 3 of the OPT model?
6-12
What is the recommended repetition range for resistance training in Phase 2 Strength Endurance of the OPT model?
8-12
What are the recommended repetition tempos for resistance training exercises in Phase 2 of the OPT model?
2/0/2 strength exercises and 4/2/1 stabilization exercises
Percentage of intensity for resistance training in the second Phase of the OPT model.
70-80%
What is the repetition range for resistance training in Phase 4 of the OPT model?
1-5
What are three goals of Phase 5 Power Training of the OPT model?
Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production
What are three goals of Phase 4 Maximal Strength Training of the OPT model?
Increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force
Name the seven performance benefits achieved when following the OPT model.
Strength, power, endurance, flexibility, speed, agility, and balance
In a core training program, what is the number of core exercises recommended in Phase 2 of the OPT model?
0-4
What is the means of progressing clients in Phase 2 of the OPT model?
Increasing proprioceptive demand, volume, intensity or by decreasing rest periods.
What is the primary goal in balance training?
To challenge the limits of stability
Name six special considerations for clients with hypertension.
Avoid heavy lifting and Valsalva maneuvers, don’t let clients over grip equipment, modify tempo to avoid extended isometric and concentric muscle action, perform exercises in standing or seated position, allow client to stand up slowly, progress client slowly
Name sample core exercises to use with a client that has hypertension.
Standing Torso Cable Iso-rotation and Standing Cobra
What are three things that clients should have established prior to incorporating dynamic stretching into their exercise program?
Good levels of tissue extensibility, core stability, and balance capabilities
Heart rate zones used in Stage III of cardiorespiratory training.
Zone 1: 65-75%, Zone 2: 76-85%, Zone 3: 86-95%
What are two methods of progression in the Maximal Strength Training level of the OPT model?
Increase volume and load
What are two methods of progression in the Power level of the OPT model?
Increase speed and load
What exercise positions should be avoided after 12 weeks of pregnancy?
Supine and prone position exercises
What two flexibility techniques are recommended as a proper warm-up before athletic activity?
SMR (self-myofascial release) and dynamic stretching
What are three regressions for performing a Prone Iso-abs exercise?
Perform in standard push-up position, perform in push-up position with knees on floor, perform with hands on bench and feet on floor
What are two progressions for a Ball Dumbbell Row?
Alternating-arm and single-arm
Give one regression for a Ball Dumbbell Row.
Kneeling over ball
Name two progressions for Step-up to Balance.
Step-in frontal plane and step-in transverse plane
Give three progressions for Ball Squat, Curl to Press exercise.
Alternating-arm, one-arm, single-leg
What is the correct tempo for plyometric-stabilization exercises
Hold landing for 3-5 seconds
What is the recommended tempo for core exercises in Phase 2 of the OPT model?
Medium
What is the recommended tempo for plyometric exercises in Phase 2 of the OPT model?
Repeating
What is the recommended tempo for resistance training exercises in Phase 4 of the OPT model?
X/X/X (as fast as can be controlled)
Physiological and functional changes associated with aging include reductions in the following:
Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue elasticity, and bone mineral density
Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein
Diabetes
What are four special considerations for training clients with diabetes?
Make sure client has appropriate footwear, have client keep a snack with them, use SMR with care and under supervision of a physician, avoid excessive plyometric training and higher intensity training
What blood pressure reading defines hypertension?
Greater than or equal to 140/90
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
Osteoporosis
What is the correct repetition tempo for core-power exercises?
X/X/X (as fast as can be controlled)
What are the recommended repetitions for resistance training in Phase 5 of the OPT model?
1-5 reps strength and 8-10 reps power
What is the intensity level for power exercises performed in Phase 5 of the OPT model?
30-45% of 1RM or up to 10% of body weight
What are some special considerations for a client with osteoporosis?
Progression should be slow and well monitored; exercises should be progressed to free sitting or standing; focus exercises on hips, thighs, back and arms; avoid spinal loading; make sure client is breathing normally
What are the most appropriate phases of the OPT model to use with an obese client?
Phases 1 and 2
Name special consideration for training a client with arthritis.
Avoid heavy lifting and high repetitions, stay in pain-free ranges of motion, only use SMR if tolerated by the client, there may be a need to start out with just 5 minutes of exercise and progressively increase.
Name special considerations when training a youth client.
Progression should be based on postural control and make exercising fun
Name three low-volume high-intensity training adaptations.
Increased rate of force production, increased motor-unit recruitment, increased motor-unit synchronization
What adaptations occur from high volume training?
Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate
What is the adaptation yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?
Hypertrophy
Muscular endurance and stabilization is best developed with what percent of 1 RM?
50-70%
What are the acute variables for active-isolated stretching?
1-2 sets, hold 1-2 seconds, 5-10 repetitions
What are the acute variables for dynamic stretching?
1 set, 10 repetitions, 3-10 exercises
Number of repetitions per exercise that should be performed for dynamic stretching.
10 repetitions
Which phases should be included in an annual plan for a client with the goal of basic body fat reduction?
Phases 1 and 2
