Unit 5 Test Prep Handouts Chapter 14 Flashcards
Acute Variables
Fundamental concept for designing a training program • Determine amount of stress placed on the body • Determine what adaptations will occur • Acute Variables of Training – Repetitions – Sets – Training intensity – Repetition tempo – Training volume – Rest interval – Training Frequency – Training Duration – Exercise Selection
• Acute Variables of Training
– Repetitions – Sets – Training intensity – Repetition tempo – Training volume – Rest interval – Training Frequency – Training Duration – Exercise Selection
Repetitions
– One complete movement of a single exercise – Usually include 3 muscle actions • Concentric • Isometric • Eccentric
sets
Group of consecutive repetitions
– Dependent on Phase of OPT Model as well as
training status
Training Intensity
Important acute variable to consider
• Individual’s level of effort, compared with their maximal effort
• Usually expressed as a percentage.
• Dependent on Phase of OPT Model as well as training status
• Reps, sets, and training intensity work together
– Higher reps will use fewer sets at lower intensity
– Phase 1
• Phase 4 and 5 can perform strength assessments to find estimated 1
rep max for training intensity
– Use appendix C to find estimated 1 rep max
• Phases 1,2, and 3
– Generally do not find the 1 rep max, instead find the appropriate rep range
– Phase 1 find weight light enough for 12 reps but not more than 20 reps
– More than 20 reps add weight to keep client in appropriate intensity range
Repetition Tempo
Controls amount of time that muscle is active or producing tension – Concentric, isometric, and eccentric • Tempo written as a/b/c – a = eccentric – b = isometric – c = concentric – 4/2/1
Rest Interval
Time taken to recuperate between sets
• Body requires rest to restore energy
• Depends on the phase training and fitness level
• Shorter rest in Phases 1, 2, 3 and longer rest in
Phases 4 and 5
• Higher intensity or percent of 1 rep max the longer
it takes to recover ATP and PC
• 3 minutes or more to recover 100% of ATP and PC
Training Volume
Important to avoid overtraining • Amount of physical training performed within a specified period of time – Training phase – Goals – Age – Work capacity or training status – Recoverability – Nutritional status – Injury history – Life stress • Control training volume by how many sets, reps, and exercises are used in a designed program
Training Frequency
Number of training sessions performed during a specified period – Typically a weekly format – Split routine can train more often • 4 workouts in 1 week – Full body workout • 2-3 workouts in 1 week – More frequency we train with the less volume we can use
Training Duration
Timeframe of a workout or the length of time spent in one phase of training – Time frame from start of workout to finish • Staying within available time frame • 1 hour workout – Number of weeks spent in a phase of training • Depends on clients goals and abilities • 4 weeks in Phase 1
Exercise Selection
Process of choosing proper exercises for a desired
adaptation
– Phase 1 Stabilization Endurance
• Stabilization level exercises
• Step up balance curl to overhead press
– Phase 2 Strength Endurance
• 1 strength exercise paired with 1 stabilization exercise for the same muscle
group
• Bench press followed by a push up on a stability ball
– Phase 3 Hypertrophy and Phase 4 Max Strength
• Strength level exercises
• Bench press or deadlifts
– Phase 5 Power
• 1 strength exercise paired with 1 power exercise for the same muscle group
• Barbell squat followed by a squat jump
Periodization
• Planned fitness training that varies type of
training to produce continual adaptations
• Divide training program into different
phases
• Different forms of strength training to vary
the volume of training and prevent injury
• OPT Model
– Based on research
– Proven in clinical setting
Periodization Cycles
Annual plan – Macrocycle
Monthly plan – Mesocycle
weekly plan– microcycle
microcycle
weekly plan
mesocycle
Monthly plan
marcocycle
annual plan
Program Design-OPT Model
OPT Model • Difference between training adaptations and the phases of the OPT Model phases – Adaptations of muscular endurance/stabilization 1-3 sets – Phase 2 Strength Endurance 2-4 sets – OPT Model (Tables 14.7-14.11) • 3 levels • 5 phases
Stabilization Level
Stabilization focus
• Preparing the body for the demand of the levels that
follow
• Where most clients will start
– Improving muscle imbalance
– Improving stabilization of the core musculature
– Preventing tissue overload by preparing muscles tendons,
ligaments, and joints for the upcoming imposed demands of
training
– Improving overall cardiorespiratory and neuromuscular condition
– Establishing proper movement patterns and exercise technique
• Progress exercises by creating a proprioceptively
enriched environmen
PHASE 1:
Stabilization Endurance Training
Increasing stability • Increasing muscular endurance • Increasing neuromuscular efficiency of the core musculature • Improving intermuscular and intramuscular coordination • Progress exercises by increasing stabilization demand
Phase 2
Strength Endurance
Hybrid form of training (supersets)
– 1 strength exercise followed immediately by 1
stabilization exercise for the same muscle
group
• Progressions
– Increase volume and load on the first exercise
– Increase proprioceptive demand on the
second exercise
• 4 weeks
Phase 3
Hypertrophy
Optional
• Increasing the volume and intensity of the weight used
Phase 4
Maximal Strength
– Increase the ability of the core musculature to stabilize the pelvis and
spine under heavier loads, through more-complete ranges of motion
– Increase the load-bearing capabilities of muscles, tendons,
ligaments, and joints
– Increase the volume of training
– Increase metabolic demand by taxing the ATP-PC and glycolysis
energy systems to induce cellular changes in muscles (weight loss or
hypertrophy)
– Increase motor unit recruitment, frequency of motor unit recruitment,
and motor unit synchronization (maximal strength)
