What is the focus of stabilization endurance training in the Optimum Performance training opt model?

A purposeful system or plan put together to help an individual achieve a specific goal

List the acute variables for the adaptation for muscular endurance / stabilization.

Adaption - muscular endurance / stabilizationReps - 12- 20Sets - 1-3Intensity - 50-70% of RMTempo - Slow (4/2/1)Rest Periods - 0-90 seconds

What are acute variables?

Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations the body will incur.

List the different types of acute variables.

1. Repetitions2. Sets3. Training intensity4. Repetition tempo5. Training volume6. Rest interval7. Training frequency8. Training duration9. Exercise selection

What is a repetition (rep) ?

- One complete movement of a single exercise- Most repetitions involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)- Can be used to count the time the muscles are under tension (time under tension) via tempo

Muscular endurance and stabilization is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

- 12 to 20 repetitions- 50 to 70% of 1RM

Hypertrophy (muscle growth) is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

- 6 to 12 repetitions- 75 to 85% of 1RM

If Maximal strength is desired, it is best achieved by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

- 1 to 5 repetitions- 85 to 100% of 1RM

Power adaptations require _ to __ repetitions at __ to __$ of 1RM or approximately __% of body weight.

- 1 to 10 repetitions- 30 to 45% of 1 RM- 10% of body weight

A group of consecutive repetitions.

What can determine the number of sets an individual performs?

- Quantities of other acute variables (reps, training intensity, number of exercises, training level and recoverability)

There is an ____ relationship between sets, repetitions and intensity. Describe this relationship.

- Inverse- Individual performs fewer sets when performing higher repetitions at a lower intensity (endurance adaptations) and more sets when performing lower repetitions at the higher intensity (strength and power adaptations)

Muscular endurance and stabilization is best developed with _ to _ sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.

Hypertrophy adaptations are best stimulated by _ to _ sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level.

For maximal strength adaptation, _ to _ sets of 1 to 5 repetitions at an intensity of 85 to 100% of 1RM is recommended.

For power adaptations, _ to _ sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approx. 10% of body weight (if using medicine balls) is recommended.

What is training intensity?

An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Muscular endurance and stabilization is best developed with 1 to 3 sets of 12 to 20 repetitions at __ to __% of 1RM intensity.

- 50 to 70% of 1RM intensity

Hypertrophy adaptations are best stimulated by 3 to 5 sets of 6 to 12 repetitions at __ to __% of 1RM intensity level.

- 75 to 85% of 1 RM intensity

For maximal strength adaptation, 4 to 6 sets of 1 to 5 repetitions at an intensity of __ to ___% of 1RM is recommended.

- 85 to 100% of 1RM intensity

Power (high-velocity) adaptations are best attained with __ to __% of 1RM when using conventional weight training, or approximately __% of body weight when using medicine balls.

- 30 to 45% of 1RM intensity- 10% of body weight

What are ways of adjusting training intensity besides adding or subtracting weights.(Intensity is a function of more than just external resistance)

- Training in an unstable environment (b/c it requires greater motor unit recruitment, which leads to greater energy expenditure per exercise and allows for optimal development of neuromuscular efficiency)- Adjusting rest periods- Adjusting tempo

Give an example of the muscle action for a single rep of bicep curl.

- Concentric contraction: raising the dumbbell up against the direction of resistance - Isometric hold: pausing for any specified amount of time- Eccentric action: lowering the dumbbell with the direction of the resistance back to its starting position

Give an example of the muscle action for a single rep squat.

- Start from a standing position- Eccentric action: lowering the body (with the directions of resistance) towards the ground- Isometric hold: pausing for any specified amount of time- Concentric contraction: raising back up (against the direction of resistance) to the starting position

Why are higher reps used in the beginning phases of training (stabilization, muscular endurance, and hypertrophy)?

- Necessary to build proper connective tissue (tendons, ligaments) strength, stability, and muscular endurance

What is repetition tempo?

The speed with which each repetition is performed.

For endurance training, ______ tempos are used, for power training, ______ tempos are used.

- Slower tempos- Faster tempos

What is an example of a repetition tempo for muscular endurance and stabilization?

- Slow tempo; 4/2/1(eccentric, isometric, concentric)

Hypertrophy is best achieved with a moderate tempo. Give an example.

- 2/0/2(eccentric, isometric, concentric)

Maximal strength and power adaptations are best achieved with ____ or ______ tempo that can be safely controlled.

- Fast; explosive (no real number guide like the others b/c will be different from client to client based off ability

- The time taken to recuperate between sets.

Muscular endurance and stabilization adaptations are best developed with relatively short rest periods Generally _ to __ seconds.

Hypertrophy is best achieved with relatively short rests periods often ranging from _ to __ seconds

- 0 to 60 seconds- The load, volume, and the current fitness level of the client may require longer rest periods

Maximal strength adaptations are best achieved with relatively long rest periods, generally _ to _ minutes.

- 3 to 5 minutes- Depending on the client's level of fitness and intensity of the exercises

Power adaptations require relatively long rest periods, generally _ to _ minutes.

- 3 to 5 minutes- Depending on client’s level of fitness

There are several factors to consider when prescribing appropriate rest intervals. List them.

1. Training experience2. Training intensity3. Tolerance of short rest periods4. Muscle mass5. General fitness level6. Training goals7. Nutritional status8. Recoverability

Rest interval ranges in relation to ATP and PC replenishment:20-30 seconds will allow approximately __% recovery of ATP and PC

Rest interval ranges in relation to ATP and PC replenishment:40 seconds will allow approximately __% recovery of ATP and PC

Rest interval ranges in relation to ATP and PC replenishment:60 seconds will allow approximately __ to __% recovery of ATP and PC

Rest interval ranges in relation to ATP and PC replenishment:3 minutes will allow approximately ___% recovery of ATP and PC

- Amount of physical training performed within a specific period.

Volume is always _______ related to intensity.

High volume training produces _______ (hypertrophy, fat loss) adaptations.

High-intensity training with low training volumes produces greater ________ (maximal strength, power) adaptations

Training volume adaptations:High volume (low/moderate intensity) produces

- Increased muscle cross-sectional area- Improved blood lipid serum profile (improved cholesterol and triglycerides)- Increased metabolic rate

Training volume adaptations:Low volume (high intensity) produces

- Increased rate of force production- Increased motor unit recruitment- Increased motor unit synchronization

Specific acute variables combined dictate volume. Which acute variables?

- Repetitions- Sets- Intensity- Rest- Tempo

What is training frequency?

The number of training sessions performed during a specified period (usually 1 week).

The number of training sessions per week per body part is determined by many factors. List them.

- Training goals- Age- General health- Work capacity- Nutritional status- Recoverability- Lifestyle- Other stressors

The optimal training frequency for improvements in strength is _ to _ times per week.

To maintain the physical, physiologic, and performance improvements that were achieved during other phases of training: frequency of training needs to be at least _ to _ times per week

What are the two prominent meanings of training duration?

1. The timeframe from the start of the workout to the finish of the workout.2. The length of time (number of weeks) spend in one phase (or period) of training.

How long will a client typically stay in each phase of training? Why?

- 4 weeks- Generally the amount of time it takes for the body to adapt to a given stimulus.

Training programs that exceed 60-90 minutes (excluding warm-up/cool-down) are associated with rapidly declining energy levels. Why?

- Causes alterations in hormonal and immune system responses that can have a negative effect on a training program- Can raise risk of minor infections, especially upper respiratory infections

What is exercise selection?

The process of choosing appropriate exercises for a client's program.

Exercises can be broken down into three different types on the basis of joints used, movements performed, and adaptation desired. List these three types.

- Single joint- Multi-joint- Full body

Describe and give an example of single-joint exercises:

- Exercise focuses on isolating one major muscle group or joint - Examples: biceps curls, triceps pushdowns, calf raises

Describe and give an example of multi-joint exercises:

- Exercises use the involvement of 2-3 joints- Examples: squats, lunges, step-ups, chest presses, rows

Describe and give an example of full-body exercises:

- Exercises include multiple joint movements- Examples: step-up balance to overhead press, squat to two-arm press, barbell clean

- A systematic approach to program design that uses the general adaption syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury.- Varies the focus of a training program at regularly planned periods of time (weeks, months, and so forth) to produce optimal adaptation

What are the two primary objectives of periodization?

1. Dividing the training program into distinct periods (or phases) of training2. Training different forms of strength in each period (or phase) to control the volume of training and to prevent injury

The specific outline, created by a fitness professional, to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed

What are annual plans? Why is it important to create an annual plan?

- Generalized training plan that spans 1 year to show when the client will progress between phases- Gives the client a clear representation of how the personal trainer plans to get the client to his/her goal and how long it will take to get there

What are monthly plans? Why is it important to create?

-Generalized training plan that spans 1 month to show which phases will be required each day of the week-Helps determine when the reassessment will occur- Shows the client the necessary cardio requirements

- Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week

- A periodization cycle- Typically covers a year-long period of training (annual plan) - The largest cycle

- A periodization cycle- Typically 1-3 months (monthly plan)

- A periodization cycle- Typically a week in length (weekly plan)- Shortest cycle

What is anatomic adaptation?

- Preparatory period in periodization model (aka. stabilization phase I in OPT model)

What is the process/progression through the stabilization (phase 1) of the OPT model?

Process: - Low-intensity, high-repetition training emphasizing core and joint stabilization Progress:- Increasing the proprioceptive demands of the exercises and challenging the body’s stability requirements- Increasing volume (sets, reps)- Increasing intensity (load, exercise selection, planes of motion)- Decreasing rest periodsMSC:- Crucial for beginners and to cycle back through after periods of strength and power training to maintain core and joint stability

What is the focus of the stabilization level (phase 1) of the OPT model?

1. Increasing stability2. Increasing muscular endurance3. Increasing neuromuscular efficiency of the core musculature4. Improving intermuscular and intramuscular coordination

Stabilization endurance training: fill in the blanks for Flexibility training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 1Sets: 1-3 Tempo: 30s hold% Intensity: N/ARest interval: N/AFrequency: 3-7 times/wkDuration: 4-6 weeksExercise selection: SMR and static stretching

Stabilization endurance training: Fill in the blanks for Core training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 12-20Sets: 1-4Tempo: Slow, 4/2/1% Intensity: N/ARest interval: 0-90sFrequency: 2-4 times/wkDuration: 4-6 weeksExercise selection: 1 - 4 core-stabilization Examples: ball (or floor) bridge, quad opposite arm/leg raise, ball (or floor) cobra, side (or front) iso-abs (side plank)

Stabilization endurance training: fill in the blanks for Balance training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 12-20; 6-10 (Single Leg - SL)Sets: 1-3Tempo: Slow, 4/2/1% Intensity: N/ARest Interval: 0-90sFrequency: 2-4 times/wkDuration: 4-6 weeksExercise selection: 1-4 Balance stabilizationExamples: (SL) arm and leg motion, (SL) windmill, SL balance reach, SL hip Internal and external rotation, SL lift and chop, SL throw and catch

Stabilization endurance training: fill in the blanks for Plyometric training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 5-8Sets: 1-3Tempo: 3-5s hold on landing% Intensity: N/ARest interval: 0-90sFrequency: 2-4 times/wkDuration: 4-6 weeksExercise selection: 0-2 plyometric stabilizationExamples: cone jumps with stabilization: sagittal plane, Frontal plane, transverse plane

Stabilization endurance training: fill in the blanks for SAQ training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 2-3Sets: 1-2Tempo: moderate% Intensity: N/ARest Interval: 0-90sFrequency: 2-4 times/wkDuration: 4-6 weeksExercise selection: 4-6 drills with limited horizontal inertia and unpredictabilityExample: cone shuffles and agility ladder drills

Stabilization endurance training: fill in the blanks for Resistance training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 12-20Sets: 1-3 Tempo: slow, 4/2/1% Intensity: 50-70%Rest interval: 0-90sFrequency: 2-4 times/wkDuration: 4-6 weeksExercise selection: 1-2 stabilization progressionExample: stabilization progressions including:Total body, chest, back, shoulders, biceps, triceps, legs

What is the focus of the strength level (phases 2-4) of the OPT model?

- Increase ability of core musculature to stabilize pelvis and spine under heavier loads through more complete ranges of motion- Increase load-bearing capabilities of muscles, tendons, ligaments and joint- Increase the volume of training- Increase metabolic demand by taxing ATP-PC and glycolytic energy systems to induce cellular changes in the muscle (weight loss or hypertrophy)- Increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)

What is the design/process of the strength endurance (phase 2) of the OPT model?

Design: - Hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strengthProcess:- Use superset techniques: a more stable exercise (bench press) followed by stabilization exercise with similar biomechanical motions (stability ball push up)- For every set of an exercise/body part performed according to the acute variables, two exercises/sets are being performed- High amounts of volume can be generated in this phase

How does a client progress through strength endurance (Phase 2) of the OPT model?

Progression: acute variables can be progressed by:- Increasing proprioceptive demand- Increasing volume (sets, reps)- Increasing intensity (load, exercise selection, planes of motion)- Decreasing rest periods

Strength endurance training: fill in the blanks for Flexibility training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 5-10Sets: 1-2Tempo: 1-2s hold% Intensity: N/ARest Interval: N/AFrequency: 3-7 times/wkDuration: 4 weeksExercise selection: SMR and active-isolated stretching (static stretches may still be needed/used, followed by active-isolated stretching

Strength endurance training: Fill in the blanks for core training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: medium% Intensity: N/ARest Interval: 0-60sFrequency: 2-4 times/wkDuration: 4 weeksExercise selection: 1-3 core strengthExamples: knee-up, cable lift, cable chop, reverse hypers

Strength Endurance Training: Fill in the blanks for Balance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: Medium% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/wkDuration: 4 weeksExercise selection: 1-3 Balance StrengthExamples: single- leg (SL) squat with cable resistance, reverse lunge to balance

Strength endurance training: fill in the blanks for Plyometric training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection: (adsbygoogle = window.adsbygoogle || []).push({});

Reps: 8-12Sets: 2-3Tempo: Repeating% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/wkDuration: 4 weeksExercise selection: 1-3 plyometric strengthExamples: jump rope, lunge jumps, repeat box jumps

Strength Endurance Training: Fill in the blanks for SAQ Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 3-5Sets: 3-4Tempo: Fast% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/wkDuration: 4 weeksExercise selection: 6-8 drills allowing great horizontal inertia but limited unpredictability

Strength Endurance Training: Fill in the blanks for Resistance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-4Tempo: strength exercise (2/0/2) followed by stabilization exercise (4/2/1)% Intensity: 70-80%Rest interval: 0-60sFrequency: 2-4 times/wkDuration: 4 weeksExercise selection: 1 strength superset with 1 stabilization

How does a client progress through hypertrophy (phase 3) of the OPT model? How long will the client be in phase 3?

- Increase volume- Increase intensity- 4 weeks, then cycle back through phase 1 or 2 or progress to phase 4 or 5

What is the focus of hypertrophy training? What kind of clientele will use this phase?

- Maximal muscle growth- High levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle sizeFor individuals with goals to:- increase lean body mass- Increase / improve general performance

Hypertrophy Training: Fill in the blanks for Flexibility Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 5-10Sets: 1-2Tempo: 1-2s hold% Intensity: N/ARest interval: N/AFrequency: 3-7 times/weekDuration: 4 weeksExercise selection: SMR and active stretching (depending on the client, static stretching may still need to be used)

Hypertrophy Training: Fill in the blanks for Core Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: medium% Intensity: N/ARest interval: 0-60sFrequency: 3-6 times/weekDuration: 4 weeksExercise selection: 0-4 core strengthExamples: ball crunch, back extension, reverse crunch, cable rotation

Hypertrophy Training: Fill in the blanks for Balance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: medium% Intensity: N/ARest interval: 0-60sFrequency: 3-6 times/weekDuration:4 weeksExercise selection: 0-4 balance strengthExamples: single- leg (SL) squat, SL squat touchdown, SL Romanian deadlift, multiplanar step-up to balance, multiplanar lunge to balance

Hypertrophy Training: Fill in the blanks for Plyometric Training.Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-10Sets: 2-3Tempo: repeating% Intensity: N/ARest interval: 0-60sFrequency: 3-6 times/weekDuration: 4 weeksExercise selection: 0-4 Plyometric StrengthExamples: squat jump, tuck jump, butt kicks, power step-ups

Hypertrophy Training: Fill in the blanks for SAQ Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 3-5Sets: 3-4Tempo: fast % Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 6-8 drills allowing greater horizontal inertia but limited unpredictabilityExamples: 5-10-5, T-drill, box drill, stand up to figure 8

Hypertrophy Training: Fill in the blanks for Resistance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 6-12Sets: 3-5Tempo: 2/0/2% Intensity: 75-85%Rest interval: 0-60sFrequency: 3-6 times/weekDuration: 4Exercise selection: 2-4 strength level exercises/body part

What is the focus of maximal strength (phase 4)? What does it aim to improve?

Focus: - Increasing the load placed on the tissues of the bodyImproves:- Recruitment of more motor units- Rate of force production- Motor unit synchronization

How does a client progress through maximal strength (phase 4)? How long will the client be in phase 4?

Progress: - Increase intensity (load)- Increase volume (sets)- Rest periods may need to increase as the client trains with heavier loadsDuration: - 4 weeks, then cycle back through phase 1 or 2 or progress to phase 5

Maximal Strength Training: Fill in the blanks for Flexibility Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 5-10Sets: 1-2Tempo: 1-2s hold% Intensity: N/ARest interval: N/AFrequency: 3-7 times/weekDuration: 4 weeksExercise selection: SMR and active* *may still need to do static stretching first

Maximal Strength Training: Fill in the blanks for Core Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: Medium% Intensity: N/ARest interval: 0-60sFrequency: 3-6 times/weekDuration: 4 weeksExercise Selection: 0-4 Core Strength*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for Balance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: Medium% Intensity: N/ARest interval: 0-60sFrequency: 3-6 times/weekDuration: 4 weeksExercise selection: 0-4 Balance Strength*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for Plyometric Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-10Sets: 2-3Tempo: Repeating% Intensity: N/ARest interval: 0-60sFrequency: 3-6 times/weekDuration: 4 weeksExercise selection: 0-4 Plyometric StrengthExamples: jump rope, lunge jumps, repeat box jumps*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for SAQ Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 3-5Sets: 3-4Tempo: fast% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 4-6 drills allowing greater horizontal inertia but limited unpredictability. Examples: 5-10-5, T-drill, box drill, stand up to figure 8*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for Resistance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 6-12Sets: 3-5Tempo: 2/0/2% Intensity: 75-85%Rest interval: 0-60sFrequency: 3-6 times/weekDuration: 4 weeksExercise selection: 2-4 Strength Level exercises/body part

What is the focus of the power phase in general?

- To increase rate of force production (or speed of muscle contraction) by increasing the number of motor neurons activated, the synchrony between them and the speed at which they are excited

What is the focus of the power phase (phase 5) ? How does a client train in the power phase?

Focus: - High force and velocity to increase power (to increase the rate of force production/speed of muscle contraction)Accomplished:- Superset (for each body part) of 1. A strength exercise - heavy (85-100%) loads; Example: barbell bench press 2. A power exercise - Light (30-45%) loads at high speeds; example: medicine ball chest pass

What is the definition/formula for power?

- Power equals force multiplied by velocity (P = F x V)- Any increase in either force or velocity will produce an increase in power

The range of intensities is important to stimulate different physiologic changes. The 85 to 100% refers to the intensity for ______ _______ training exercises.

The range of intensities is important to stimulate different physiologic changes. The 30 to 45% refers to the intensity for ______ training exercises.

The range of intensities is important to stimulate different physiologic changes. What is the 10% range an indicator for?

- Indicator for medicine ball training (10% of body weight)- Increases power by increasing velocity

How does a client progress through the power phase (phase 5)? What is the duration a client will remain in the power phase? Then which phase do they go to?

Progress:- Increasing volume (sets)- Increasing intensity (load)- Increasing velocityDuration: - 4 weeks before cycling back through phase 1 or 2

Power (Phase 5) Training: Fill in the blanks for Flexibility Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 10-15Sets: 1-2Tempo: controlled% Intensity: N/ARest interval: N/AFrequency: 3-7 times/weekDuration: 4 weeksExercise selection: SMR and dynamic exercises

Power (Phase 5) Training: Fill in the blanks for Core Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: X/X/X% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 0-2 from core power

Power (Phase 5) Training: Fill in the blanks for Balance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: controlled% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 0-2 balance power

Power (Phase 5) Training: Fill in the blanks for Plyometric Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 8-12Sets: 2-3Tempo: X/X/X% Intensity: N/ARest interval: 0-60sFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 0-2 plyometric power

Power (Phase 5) Training: Fill in the blanks for SAQ Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 3-5Sets: 3-5Tempo: X/X/X% Intensity: N/ARest interval: 0-90sFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 6-10 drills allowing maximal horizontal inertia and unpredictabilityExample: ice skaters; SL power step-up; proprioceptive plyometrics (similar to shark (SL) but can jump over lines, cones, hurdles, or other implements); box run steps: (sagittal, frontal, and transverse)

Power (Phase 5) Training: Fill in the blanks for Resistance Training:Reps:Sets:Tempo:% Intensity:Rest interval:Frequency:Duration:Exercise selection:

Reps: 1-5 (strength); 8-10 (power)Sets: 3-5 Tempo: X/X/X (strength); X/X/X (power)% Intensity: 85-100% (strength); up to 10% BW or 30-45% 1RM (power)Rest interval: 1-2 minutes between pairs; 3-5 minutes between circuitsFrequency: 2-4 times/weekDuration: 4 weeksExercise selection: 1 strength superset with 1 powerExample: for chest:- bench press (strength) superset with MB chest pass

What is undulating periodization?

Programming the client to train at various intensities during the course of a week, eliciting multiple adaptations once a certain level of fitness is achieved.

What are some physical benefits of the OPT Model?

1. Decreases body fat2. Increases lean muscle mass (muscle)3. Increases tissue tensile strength (tendons, ligaments, muscles)

What are some performance benefits of the OPT Model?

1. Strength2. Power3. Endurance4. Flexbility5. Speed6. Agility7. Balance

What are some physiological benefits of the OPT Model?

1. Improves cardiorespiratory efficiency2. Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations3. Increase metabolic efficiency (metabolism)4. Increases bone density

Describe the Stabilization Endurance Level in the OPT Phases of Training. List the primary goals and the mechanism for achieving these goals.

Stabilization Endurance Training is Phase 1 of the OPT model.Main Goals:-Improve muscular endurance-Enhance joint stability-Increase flexibility-Enhance control of posture-Improve neuromuscular efficiency (balance, stabilization, muscular coordination)Achieved:-Training in unstable, yet controllable environments (proprioceptively enriched)-Low loads, high repetitions