OPT MODEL QUESTIONS Flashcards
Phase 1 Stabilization Endurance
How many seconds of rest in stabilization endurace?
0-90 second rest period
Static Stretching is prominent in which phase ?
Phase 1
Phase 1 Stabilization Endurance
How many sets? For resistance training, core, balance, and optional
How many reps? For resistance, core, and balance
1-3 Sets required
12-20 sets required
Phase 1 Stabilization Endurance
Tempo
Eccentric - Isometric - Concentric
4-2-1
4 eccentric
2 isometric
1 concentric
Phase 1 Stabilization Endurance
Tempo**
Eccentric - Isometric - Concentric - isometric
4-2-1 - 1
4 eccentric
2 isometric pause
1 concentric
1 isometric
Phase 1 Stabilization Endurance
Intensity? % range
50-70% intensity
How many sets of SMR and static stretching are required in the warm up and cool down for PHASE 1 ?
1-3 sets
What is phase 1 called?
Stabilization Endurance
What is phase 2 called ?
Strength Endurance
Three stages of OPT model
Stage 1 - Stabilization
Stage 2 - Strength (Phase 2-4)
Stage 3 - Power (Phase 5)
What are super sets?
Two exercises performed back-to-back without any rest:
BENCH PRESS => PUSH UP
SQUAT => SINGLE LEG SQUAT
Strength focused exercised followed by a stability focused exercise
Supersets are relevant in which phase ?
Phase 2 - Strength Endurance
Strength Endurance
Rest time in this phase?
0-60 seconds
PHASE 2: Active stretching in the warm-up
How many seconds? How many reps? Provide ranges
1-2 second active stretching
Hold
5-10 reps
PHASE 3 MUSCULAR DEVELOPMENT
TEMPO?
ECCENTRIC - ISOMETRIC - CONCENTRIC - ISO
2-0-2-0
2 ECC
0 ISO
2 CON
0 ISO
PHASE 3 MUSCULAR DEVELOPMENT
REST PERIOD
0-60 SECONDS
Vertical Loading is an acute variable in which phase?
Phase 1 - Stabilization Endurance
Horizontal loading is an acute variable in which phases?
PHASE 3 MUSCULAR DEVELOPMENT
PHASE 4 MAXIMAL STRENGTH
PHASE 5 POWER / PAP
PHASE 3 MUSCULAR DEVELOPMENT
How many sets? for resistance training
How many reps for resistance training?
How many sets? for core and balance
How many reps for core and balance?
3-6 sets for resistance (Phase 3)
6-8 reps for resistance (Phase 3)
2-4 sets for core & balance (Phase 3)
8-12 for core and balance (Phase 3)
Phase 2
Sets | Resistance
Reps | Resistance
Sets | Core
Reps | Core
2-4 sets resistance
8-12 reps resistance
2-4 sets core/bal
8-12 reps core/bal
PHASE 2
TEMPO FOR STRENGTH
TEMPO FOR STABILITY
2, 0, 2 STRENGTH
4,2,1 STABILITY
PHASE 3 INTENSITY RANGE %?
75-85%
PHASE 4 MAXIMAL STRENGTH
SETS FOR RESISTANCE
REPS FOR RESISTANCE
INTENSITY % RANGE
REST PERIOD
TEMPO
4-6 SETS
1-5 REPS
85-100% INTENSITY
3-5 MIN REST PERIOD
X-X-X-X TEMPO (FAST AS YOU CAN)
Which phase is important for hypertrophy aka adding size of muscle ?
Phase 3
