Chapter 14-Integrated Program Design And The OPT model Flashcards
Acute variables
Important components that specify how
each exercise is to be performed.
Acute Variables of Training ■ Repetitions ■ Sets ■ Training intensity ■ Repetition tempo ■ Training volume ■ Rest interval ■ Training frequency ■ Training duration ■ Exercise selection
Repetition
one complete movement of a particular exercise. Most repetitions will involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)
Research demonstrates that training in a specific repetition range yields specific adaptations. Therefore, depending on the goal of the individual and the phase of train- ing, it is possible to define a specific repetition range.
◆ Muscular endurance and stabilization is best achieved by performing 12 to 20 repetitions at 50 to 70% of the one-repetition maximum (1RM).
◆ Hypertrophy (muscle growth) is best achieved using 6 to 12 repetitions at 75 to 85% of the 1RM.
◆ If maximal strength adaptations are desired, the repetition range is 1 to 5 at 85 to 100% of the 1RM.
◆ Power adaptations require 1 to 10 repetitions at 30 to 45% of 1RM, or approximately 10% of body weight.
Sets
A group of consecutive repetitions.
There is an inverse relationship between sets, repetitions, and intensity. The indi- vidual usually performs fewer sets when performing higher repetitions at a lower inten- sity (endurance adaptations) and more sets when performing lower repetitions at a higher intensity (strength and power adaptations) (42–49).
◆ Muscular endurance and stabilization is best developed with 1 to 3 sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.
◆ Hypertrophy adaptations are best stimulated by 3 to 5 sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level.
◆ For maximal strength adaptation, 4 to 6 sets of 1 and 5 repetitions at an intensity of 85 to 100% of 1RM are recommended.
◆ For power adaptations, 3 to 6 sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approximately 10% of body weight (if using medicine balls) are recommended.
Training intensity
one of the most important acute variables to consider when designing an integrated training program. Training intensity is defined as an individual’s level of effort compared with their maximal effort.
Intensity is then determined by the number of sets and repetitions to be performed, which is based on the individual’s specific training goals.
◆ Muscular endurance and stabilization is best developed with a training intensity of 50 to 70% of 1RM.
◆ Hypertrophy is best achieved by training with 75 to 85% of 1RM.
◆ Maximal strength adaptations require training with 85 to 100% of 1RM.
◆ Power (high-velocity) adaptations are best attained with 30 to 45% of 1RM when
using conventional weight training, or approximately 10% of body weight when using medicine balls.
Repetition tempo
It refers to the speed with which each repetition is performed. This is an important variable that can be manipulated to achieve specific training objectives such as endurance, hypertrophy, strength, and power. Because movements occur at different velocities, to get the most appropriate results from training personal trainers must select the appropriate speed of movement (e.g., slower tempo for endur- ance and faster tempo for power) for the exercise.
◆ Muscular endurance and stabilization is best developed with a slow repetition tempo. One example of a slow tempo would be a 4-second eccentric action, 2-second isometric hold, and 1-second concentric contraction (4/2/1).
◆ Hypertrophy is best achieved with a moderate tempo. One example of a moderate tempo would be a 2-second eccentric action, 0-second isometric hold, and 2-second concentric contraction (2/0/2).
◆ Maximal strength adaptations are best achieved with a fast or explosive tempo that can be safely controlled. Keep in mind, because an individual will be using heavy loads when training for maximal strength, the actual velocity of the movement may be rather slow, but the individual will be exerting himself or herself with maximal effort.
◆ Power adaptations are best achieved with an fast or explosive tempo that can be safely controlled.
Rest interval
is the time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program (39,41–43). Each exercise that is performed requires energy. The primary type of energy used during training depends on the training phase, intensity, exercise mode, and goal.
◆ Muscular endurance and stabilization adaptations is best developed with relatively short rest periods; generally 0–90 seconds. However, the current work capacity of the client may dictate longer rest periods if needed (60).
◆ Hypertrophy is best achieved with relatively short rests periods often ranging from 0 to 60 seconds. However, the load, volume, and the current fitness level of the client may require longer rest periods (60).
◆ Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness and intensity of the exercises.
◆ Power adaptations also require relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness.
Dynamic resistance training, as well as isometric training, can significantly reduce adenosine triphosphate (ATP) and phosphocreatine (PC) supplies (61–63). The ability to replenish these supplies is crucial for optimal performance and the desired adapta- tion. By adjusting the rest interval, energy supplies can be regained according to the goal of the training program. Rest intervals of (64):
◆ 20 to 30 seconds will allow approximately 50% recovery of ATP and PC.
◆ 40 seconds will allow approximately 75% recovery of ATP and PC.
◆ 60 seconds will allow approximately 85 to 90% recovery of ATP and PC.
◆ 3 minutes will allow approximately 100% recovery of ATP and PC.
Training volume
the total amount of work performed within a specified time. It is extremely important to plan and control training volume to prevent overtraining, as all training is cumulative. Training volume varies among individuals and is based on: ◆ Training phase ◆ Goals ◆ Age ◆ Work capacity or training status ◆ Recoverability ◆ Nutritional status ◆ Injury history ◆ Life stress
Training frequency
The number of training sessions that are performed during a given period (usually 1 week).
Training duration
The timeframe of a workout or the length of time spent in one phase of training.
Training duration has two prominent meanings:
- The timeframe from the start of the workout to the finish of the workout.
- The length of time (number of weeks) spent in one phase (or period) of training.
Exercise selection
The process of choosing exercises for program design that allow for the optimal achievement of the desired adaptation.
Exercises can be broken down simplistically into three different types on the basis of the number of joints used, movements performed, and adaptation desired Table:
- Single joint: These exercises focus on isolating one major muscle group or joint (e.g., biceps curls, triceps pushdowns, calf raises).
- Multijoint: These exercises use the involvement of two or three joints (e.g., squats, lunges, step-ups, chest presses, rows).
- Total body: These exercises include multiple joint movements (e.g., step-up balance to overhead press, squat to two-arm press, barbell clean).
