OPT Phases Flashcards
(16 cards)
What is phase number 5 (level 3) of the OPT model?
Power
What are the three phases in level 2? And what is level 2 considered?
Phase 2- strength endurance
Phase 3- muscular development
Phase 4- maximal strength
Level 2 is strength
What is phase one and level 1?
Phase 1- stabilization endurance
Level 1- stabilization
What are some examples of exercises for phase 1 stabilization endurance training?
Pushing, pulling, pressing, squatting hip hinging
Give some examples of phase 2 strength endurance training and explain what phase 2 is:
The goal is to enhance stabilization endurance while increasing prime mover strength. These two adaptations are accomplished by performing two exercises in a superset sequence (two exercises performed back to back in rapid succession with minimal to no rest).
The first exercise is a traditional strength exercise performed in a stable environment (such as a bench press), second exercise is a stabilization-focused exercise performed in a less stable (yet controllable) environment (such as a stability ball push up)
The goal of Phase 5 power training and examples:
The goals of phase 5 power training is to increase maximal strength and rate of force production. The premise behind this phase of training is the execution of a traditional strength exercise (with a heavy load) superset with a power- focused (high velocity) exercise of similar joint dynamics.
Which exercise would be most appropriate for a maximal strength movement in phase 4 (max strength training)?
Shoulder/military press
Which phase of the OPT model aims to increase growth of muscles to maximal levels?
Muscular development
Which exercises and motions of the body regularly occur in which plane of motion?
Sagittal plane of motion provides the body with a front and back movement pattern, and this is the most common in walking, running, jogging, and reaching.
Which of the following parts of the body is not subject to increases in density through resistance training?
Nerves. Although nerves and the nervous system are enhanced through resistance training, increases in density are not going to occur. Increased rate of transmission and amount of nerves firing are enhanced during resistance training.
What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion?
Stretch-shortening cycle
Posture uses which anatomical landmark in comparison to other positions of the body?
Spine is the main anatomical position that the rest of the body is compared to. Typically, if the spine is out of alignment, another body location will show some form of imbalance or asymmetry.
Strength endurance training
Aims to increase the ability to endure longer stabilization, but it is the amount of strength increase in the prime movers over neuromuscular enhancement that is the difference between Phases 1 and 2.
What parameter of muscular development training would be most associated with this style of training?
Growth and volume
