Ch 14- Integrated Program Design and the OPT Model

Question 1

List the Acute Variables

Answer 1

Reps, sets, training intensity, rep tempo, training volume, rest interval, training frequency, training duration, exercise selection

Question 2

Muscular endurance/ stabilization

Reps, sets, intensity, tempo, rest periods

Answer 2

Reps: 12-20
Sets: 1-3
Intensity: 50-70% of 1 RM
Tempo: Slow (4/2/1)
Rest periods: 0-90 sec

Question 3

Hypertrophy

Reps, sets, intensity, tempo, rest periods

Answer 3

Reps: 6-12
Sets: 3-5
Intensity: 75-85% of 1 RM
Tempo: Moderate (2/0/2)
Rest periods: 0-60 sec

Question 4

Maximal Strength
(Reps, sets, intensity, tempo, rest periods)

Answer 4

Reps: 1-5
Sets: 4-6
Intensity: 85-100% of 1 RM
Tempo: Fast/Explosive
Rest periods: 3-5 min

Question 5

Power

Reps, sets, intensity, tempo, rest periods

Answer 5

Reps: 1-10
Sets: 3-6
Intensity: 30-45% of 1 RM
Tempo: Fast/Explosive (4/2/1)
Rest periods: 3-5 minutes sec

Question 6

High Volume Training Adaptations

Answer 6

Increased muscle cross-sectional area
Improved blood lipid serum uptake
Increased metabolic rate

Question 7

Low Volume

Answer 7

Increased rate of force production
increased motor unit recruitment
Increased motor unit synchronization.

Question 8

Stabilization Continuum Progression

Answer 8

Floor
Sport Beam
Half foam roll
Foam pad
Balance disc
Wobble board
BOSU ball

Question 9

Lower Body Progression

Answer 9

Two-legs stable
Staggered-stance stable
Single-leg stable
Two leg unstable
Staggered-stance unstable
Single-leg unstable

Question 10

Upper Body Progression

Answer 10

Two-arm
Alternating arms
Single-arm
Single-arm with trunk rotation.