Domain 3 Flashcards
(36 cards)
How frequently and what type of flexibility exercise needs to be performed within phase 1 of OPT?
3-7 times a week, SMR and static stretching
Why does training duration need to be limited to 60-90 minutes?
Longer training sessions have an increase in the risk of upper respiratory infections
What does 4 represent in a rep tempo of 4:2:1?
Eccentric
What is the best tempo for hypertrophy training?
2/0/2
How many reps should a client do in a phase 3 hypertrophy workout?
6-12 repetitions
When you are completing a resistance training superset in the power level of the Optimum Performance Training model, how many reps should be performed for each exercise?
1-5 reps of a strength exercise followed immediately by 8-10 reps of a power exercise
Which is considered a power training exercise?
Squat jump
For max strength adaptation, what percent intensity of reps should occur?
85 to 100% of 1 RM
What is the relationship between sets, reps, and intensity?
Inverse (client performs fewer sets with higher reps and lower intensity %)
If you skip the strength phase of the OPT model, this may lead to:
An greater risk of injury during the performance of power-related moves
Which phase of OPT should someone cycle between in order to reduce body fat?
Phases 1 and 2
Which rep range is best for power adaptations?
1 to 10 reps
What is a word for the prep period in traditional periodization models?
Anatomic adaptation
Phase 2 typically has which types of resistance exercises?
Supersets with stabilization
Acute variables are:
Components of training that will regulate the amount of stress experienced in the body
Which rep range is best for hypertrophy?
6-12
Which is the best definition of rest interval for endurance and stabilization?
0-90 seconds, or longer if the client’s work capacity requires it
Which is the best tempo for hypertrophy training?
2/0/2
Another word for a monthly workout program is:
Mesocycle
Why does performance improve when resting between sets?
Adenosine triphosphate and phosphocreatine are reduced during training, and rest allows replenishment
What should be considered by a trainer when designing a program for a client?
How many sets and reps should the client perform?
In one session at the power level, how many speed, agility, and quickness training drills should be completed?
6-10 drills
What intensity is ideal for increased endurance and stabilization?
50-70% 1RM
A weekly workout program is also called a(n):
Microcycle
