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Chapter 14 - Program Design
Terms in this set (48)
What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?
What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?
What is the recommended rest period in between pairs of the power phase of the OPT model (with reference to resistance training)?
What is the recommended rest period between circuits in the power phase of the OPT Model (With reference to resistance training)?
Repetitions, sets, training intensity, rep tempo, training volume, rest interval, training frequency, training duration, exercise selection
What are the acute variables of training?
What is the rep range for resistance training in phase 3 of the OPT Model?
What is the rep range for resistance training in the phase of strength endurance training?
2/0/2 strength exercise and 4/2/1 stabilization exercise
What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?
What is the percentage of intensity for resistance training in the second Phase of the OPT model?
What is the rep range for resistance training in Phase 4 of the OPT model?
3-5 sec hold on landing
What is the tempo for stabilization-plyometric exercises?
What is the recommended tempo for core exercises in Phase 2 of the OPT model?
What is the recommended tempo for plyometric exercises in phase 2 of the OPT model?
What is the recommended tempo for resistance training exercises in phase 4 of the OPT model?
What is the recommended tempo for core-power exercises?
1-5 reps strength and 8-10 reps power
What are the recommended reps for resistance training in Phase 5 of the OPT model?
What is the recommended percentage of intensity for power exercises performed in phase 5?
What adaptation is yielded from 3-5 sets of 6-12 reps at 75-85% intensity?
With what percent of 1RM is muscular endurance and stabilization best developed?
1-2 sets; hold 1-2s; 5-10reps
What are the acute variables for active-isolated stretching?
1 set; 10 reps, 3-10 exercises
What are the acute variables for dynamic stretching?
Fitness training that varies the focus of a training program at regularly planned periods of time to produce optimal adaptation.
Divide the training program into distinct periods of training, and train different forms of strength with each period to control the volume of training and prevent injury
What are 2 primary objectives of periodization?
The long term macrocycle of a training regimen over one year's time
Details the specific weeks and days of each workout for a mesocycle
Microcycle training can best be described as what type of plan?
Increase stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination.
What are 4 primary focuses of Phase 1, Stabilization training?
Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance
What are three goals of phase 4 of the OPT model?
How many core exercises should be included in Phase 2 of the OPT model?
Volume and load
What are two methods of progression in maximal strength training level of the OPT Model?
In which phase would one superset a strength exercise with a similar stability exercise?
Phase 3 Hypertrophy
Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations
At which OPT phase may heavier loads require longer rest periods?
Two arm - alternating arms - Single arm
Upper body progressions examples
1 Strength followed by 1 power
Exercise selection for supersets in power phase
Enhancing proprioceptive demand of the exercise
What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT
Ball dumbbell chest press and push up
What are 2 chest exercises used in the stabilization level of the OPT
Two arm push press and barbell clean
What are 2 total body power exercises?
Ball Squat and multiplanar step up to balance
What are 2 different leg stabilization exercises?
Speed and load
What are 2 methods of progression in the power level of the OPT model?
SMR (self myofascial release) and dynamic stretching
What activities should be included in a proper warm up before athletic activity?
Alternating arm, one arm, single leg
What are 3 progressions for a ball squat, curl to press exercise?
Squat jump and tuck jump
What are 2 exercises for legs in the power phase?
Leg Press and barbell squat
What are 2 different leg strength exercises?
Front medicine ball oblique throw and overhead medicine ball throw
What are 2 shoulder power exercises?
Lunge to two arm dumbbell press; squat, curl two arm press.
What are 2 total body strength exercises?
Total body, multi joint or single joint, controlled unstable
Exercises selections for stabilization exercises
Increased rate of force production; increased motor-unit recruitment; increased motor-unit synchronization
What are 3 low volume high intensity training adaptations?
THIS SET IS OFTEN IN FOLDERS WITH...
Chapter 16 - Health Conditions and Limitations
Chapter 17 - Nutrition
Chapter 18 - Supplements
Chapter 1 - Integrated Training Rationale
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