Ch. 12 The Science Of Periodization And The OPT Model

Question 1

Program design

Answer 1

purposeful system developed to help an individual achieve a specific goal

Question 2

Acute variables

Answer 2

important components that specify how each exercise is to be performed

Question 3

Training volume

Answer 3

amount of physical training performed within a specified time

Question 4

Acute Variables of Training

Answer 4

Repetitions, Repetition tempo, Training frequency, Sets, Training volume, Training duration, Training intensity, Rest interval, Exercise selection

Question 5

Volume Continuum

Answer 5

• Adaptation (sets × repetitions)
• Stabilization/Strength Endurance: 36–75 (repetitions/exercise)
• Hypertrophy: 27–36 (repetitions/exercise)
• Strength: 18–24 (repetitions/exercise)
• Power: 12–20 (repetitions/exercise)

Question 6

Training Volume Adaptations: High Volume (Low Intensity)

Answer 6

• Increased muscle cross-sectional area
• Improved blood lipid serum profile
• Improved lean body mass
• Decreased body fat
• Increased metabolic rate

Question 7

Training Volume Adaptations: Low Volume (High Intensity)

Answer 7

• Increased neuromuscular efficiency
• Increased rate of force production
• Increased motor unit recruitment
• Increased rate coding
• Increased motor unit synchronization

Question 8

Periodization

Answer 8

division of a training program into smaller, progressive stages

Question 9

Linear periodization

Answer 9

starting with high-volume, low-intensity training, progressing to lower-volume, higher-intensity training; usually over a period of months; following OPT phases in order from 1 to 6

Question 10

Undulating periodization

Answer 10

more frequent changes in volume and intensity; alternating OPT phases weekly or even daily; easy way to meet demands of varying sports seasons; best used with already well-trained athletes

Question 11

Block periodization

Answer 11

focusing on one training adaptation for a given time, usually one month, followed by a large change in acute variables to focus on a different goal

Question 12

Training plan

Answer 12

specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises

Question 13

Macrocycle

Answer 13

generalized plan spanning one year; shows progression between OPT phases

Question 14

Mesocycle

Answer 14

generalized plan of one to three months; shows which OPT phases are used each day of each week

Question 15

Microcycle

Answer 15

specific workouts that span one week; shows which exercises are required each day

Question 16

Neural demand

Answer 16

the challenge an exercise places on the balance and stabilization systems of the kinetic chain

Question 17

Corrective exercise

Answer 17

training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patters; may have to start athlete here first before programming in OPT Phase 1

Question 18

Phase 1: Stabilization Endurance

Answer 18

creates optimal levels of stabilization strength and postural control; use with beginner athletes and in between periods of higher-intensity training with advanced athletes

Question 19

Phase 2: Strength Endurance

Answer 19

hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength; uses supersets of a more-stable strength exercise followed by a stabilization exercises with similar biomechanical motions

Question 20

Phase 3: Hypertrophy

Answer 20

training to maximize muscle growth; high levels of volume with minimal rest periods

Question 21

Phase 4: Maximal Strength

Answer 21

focuses on increasing total load placed upon the tissues of the body; improves motor unit recruitment, rate of force production, and motor unit synchronization

Question 22

Phase 5: Power

Answer 22

high-force, high-velocity training to increase rate of force production; uses supersets of a maximal strength exercise followed by a light-load, high-speed power exercise with similar biomechanical motions

Question 23

Phase 6: Maximal Power

Answer 23

high-velocity training for further increases in power; use only with athletes who require maximum power for their sports; must have optimal levels of stabilization-strength and eccentric strength

Question 24

Repetition (or “rep”)

Answer 24

One complete movement of a single exercise.

Question 25

Repetition Continuum

Answer 25

- Stabilization/Strength Endurance: 12–25 - Hypertrophy: 8–12 - Maximal Strength: 1–5 - Power : 1–10

Question 26

Set

Answer 26

A group of consecutive repetitions

Question 27

Set Continuum

Answer 27

- Stabilization/Strength Endurance: 1–3 - Hypertrophy: 3–4 - Maximal Strength: 3–6 - Power: 3–6

Question 28

Training intensity

Answer 28

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

Question 29

Intensity Continuum

Answer 29

- Stabilization/Strength Endurance: 50–70% - Hypertrophy: 75–85% - Maximal Strength: 85–100% - Power: 30–45% or ≤ 10% of body weight

Question 30

Repetition tempo

Answer 30

The speed with which each repetition is performed.

Question 31

Tempo Continuum (Eccentric/Isometric/Concentric)

Answer 31

- Stabilization/Strength Endurance: Slow (4/2/1) - Hypertrophy: Moderate (2/0/2) - Maximal Strength: Moderate (2/0/2) - Power: Fast/explosive

Question 32

Rest interval

Answer 32

The time taken to recuperate between sets

Question 33

Rest Interval Continuum

Answer 33

- Stabilization/Strength Endurance: 30–60 seconds - Hypertrophy: 45–90 seconds - Maximal Strength: 2–3 minutes - Power: 3–5 minutes

Question 34

Factors Affecting Rest Interval Programming

Answer 34

- Training experience - Training intensity - Tolerance of short rest periods - Muscle mass - General fitness level - Training goals - Nutritional status - Recoverability

Question 35

Factors Affecting Training Volume Programming

Answer 35

• Training phase • Goals • Age • Work capacity • Recoverability • Nutritional status • Injury history • Level of fitness

Question 36

Training Frequency

Answer 36

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

Question 37

Training Duration

Answer 37

The timeframe of a workout (including warm-up and cool-down) or the length of time spent in one phase of training.

Question 38

Exercise Density

Answer 38

The combination of volume, rest intervals, and the length of a training session.

Question 39

Exercise selection

Answer 39

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

Question 40

Exercise Selection Continuum

Answer 40

- Stabilization: Stabilization Level: Total-body; multi-/single-joint; controlled unstable - Strength: Strength Level: Total-body; multi-/single-joint - Power: Power Level: Total-body; multi-joint (explosive)

Question 41

Which of the following best describes corrective exercise used with athletes?

Answer 41

Fixing muscle imbalances at the end of a season

Question 42

At what point in his training plan would an athlete spend a period of time performing corrective exercise training?

Answer 42

Post-season

Question 43

Following the exercise progression continuum, which is appropriate for the lower body?

Answer 43

Two-leg stable, staggered-stance stable, single-leg stable

Question 44

What type of relationship exists between sets, repetitions, and intensity?

Answer 44

Inverse

Question 45

What are the appropriate flexibility techniques used in the warm-up of a Phase 1: Stabilization Endurance training program?

Answer 45

SMR and static

Question 46

What two primary factors are increased for an athlete progressing from Phase 2 to Phase 3 of the OPT model?

Answer 46

Intensity and volume

Question 47

For a beginner athlete, which of the following could occur if the individual is asked to perform at a high intensity level after a prolonged recovery period?

Answer 47

Increased risk of injury

Question 48

Which acute variables BEST elicit the adaptation of stabilization endurance?

Answer 48

12-20 repetitions, 1-3 sets, 50-70% of one rep max (1RM)

Question 49

What is an appropriate stretching exercise that addresses a low back arch in an athlete who is training in Phase 2: Strength Endurance?

Answer 49

Active kneeling hip flexor stretch

Question 50

Which phase of training is also known as anatomical adaptation?

Answer 50

Stabilization

Question 51

What is the term for the number of training sessions performed over a specified period of time?

Answer 51

Training frequency

Question 52

What tempo is used for the strength exercise of Phase 2 supersets?

Answer 52

2/0/2

Question 53

You recommend that your athlete perform 0-3 plyometric-strength exercises during her workout. What phase of strength training is she currently in?

Answer 53

Maximal Strength

Question 54

What is the name for the form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficiencies, and postural distortion patterns the athlete may have developed during the season?

Answer 54

Corrective exercise

Question 55

According to the volume continuum, a range of 12-20 total repetitions per exercise is appropriate for which level of training?

Answer 55

Power

Question 56

Which of the following best describes corrective exercise used with athletes?

Answer 56

Fixing muscle imbalances at the end of a season