OPT Flashcards

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1
Q

Phase 1

A

Stabilization Endurance

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2
Q

Phase 2

A

Strength Endurance

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3
Q

Phase 3

A

Hypertrophy

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4
Q

Phase 4

A

Maximal strength

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5
Q

Phase 5

A

Power

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6
Q

OPT

A

Optimum Performance Training

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7
Q

Concentric

A

The act of movement into contraction (positive)

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8
Q

Isometric

A

Pausing

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9
Q

Eccentric

A

Negative

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10
Q

Repetitions first endurance and stabilization

A

12-20 reps at 50-70% of 1RM

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11
Q

Repetitions for hypertrophy (muscle growth)

A

6-12 reps at 75-85% of 1RM

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12
Q

Maximal strength reps

A

1-5 85-100% of 1RM

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13
Q

Power reps

A

1-10 reps at 30-45% of 1RM or 10% of body weight

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