Integrated Program Design and the Optimum Performance Training (OPT) Model
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| What is a purposeful system or plan put together to help an individual achieve a specific goal? | Program Design
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| intensity, reps, rest, sets, tempo, training frequency, training duration, exercise selection. | Acute Variables
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| What is the principle of specificity? | The body will adapt to the demands placed on it.
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| How many reps are needed to achieve muscular endurance? | 12 - 20 reps
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| How many reps are necessary to achieve hypertrophy | 6 - 12 reps
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| How many reps are necessary for Maximal strength | 1 - 5
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| Continuous Repetitions | Set
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| How many sets for muscular endurance? | 1 - 3 sets
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| How many sets for Hypertrophy adaptations? | 3 - 5 sets
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| How many sets for maximal strength adaptation? | 4 - 6 sets
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| How many sets for power adaptations? | 3 - 6 Sets
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| What is an individuals level of effort compared with their maximal effort, which is usually expressed as a percentage? | Training Intensity
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| How can a holistic approach to created an integrated system change things? | Changing the stabilization can increase the training the training intensity because it requires greater motor unit recruitment, which leads to greater caloric expenditure.
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| What intensity is needed to obtain muscular endurance? | 50 - 70% or 1 RM
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| What intensity is needed to obtain Hypertrophy? | 75 - 85% or 1 RM
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| what intensity is needed to obtain Maximal strength adaptations? | 85 - 100% of 1 RM
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| What intensity is needed to obtain high -velocity adaptations | 30 - 45 % of 1 RM when using conventional weight training, or approximately 10% of body weight when using medicine balls
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| What is the speed with which the rep is performed? | Repetition Tempo
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| What tempo do you need for a muscular endurance? | slow repetitions
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| What tempo do you need to achieve hypertrophy? | moderate tempo
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| What tempo do you need for maximal strength? | explosive tempo
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| What tempo do you need for power? | fast or explosive temp that can be safely controlled.
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| What is the time taken to recuperate between sets? | Rest interval
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| How long should the rest period be for muscular endurance? | short rest periods
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| How long should the rest period be for hypertrophy? | short rest periods
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| How long should the rest period be for maximal strength adaptations? | Long rest periods
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| How long should the rest period be for Power adaptations? | 3 - 5 minutes
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| What are the factors for the appropriate rest intervals? | Training experience, training intensity, tolerance of short rest periods, muscle mass, general fitness level, training goals, nutritional status, recoverablity
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| What is the total amount of work performed within a specified time? | Training Volume
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| Training volume is based on: | Training phase, Goals, Age, Work capacity or training status, recoverability, nutritional status, injury history, life stress
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| The number of training sessions performed during a specified period of time. | Training Frequency (optimal is 3 - 5 periods a day)
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| Length of time of the workout or the length spent in one phase of training. | Training Duration
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| The process of choosing appropriate exercises for a client's program. | Exercise Selection
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| The specific ouline, created by a fitness professional to meet a clients goals, that details the form training, length of time, future changes, and specific exercises to be performed | Periodization
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| In Periodization an annual plan is a? | Macrocycle
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| In Periodization an monthly plan is a? | Mesocycle
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| In Periodization a weekly plan is a? | Microcycle
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| The goal of the stabilization phase is | Endurance and stability
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| The goal of the strength phase is | strength, hypertrophy and maximal strength. The means is volume and load
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| The goal of the power phase is | power from speeed
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| Which phase is strength endurance? | phase 2: stability and instability
i.e. bench press (stable) with bosu (instable) medium rest
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| Which phase is hypertorphy | phase 3, maximal muscle growth, high volume, minimal rest periods
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| Which phase is the maximal training phase? | phase 4, maximal strength training, increasing load, improves the recruitment of more motor units, rate of force production, motor unit synchronization
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| Which phase increases the rate of force production. | Power
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| What is force X velocity? | power
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| Which phase combines a strength exercise with a power exercise? | Power
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| How long should a client stay in a phase? | 4 weeks
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