Program Design Flashcards by Chris Hale

The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model

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What are the three things recent research has demonstrated regarding circuit training?

It is just as beneficial as traditional cardio training. It produced greater level of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace

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The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model

12-20 reps 1-3 sets

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The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model

50-70%

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The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance training part of the OPT Model

90 seconds

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What is the recommended resistance training exercise selection for Phase 2 of the OPT model?

Perform 1 strength exercise superset with 1 stabilization exercise

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List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT Model

Perform 8-12 reps, 2-4 sets, 2/0/2 temp for strength exercises, 4/2/1/ tempo for stabiliation exercises; 70-80% intensity; 0-60 seconds rest

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The recommended number of sets for resistance training in phase 3 Hypertrophy Training of the OPT model

3-5

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What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model?

2/0/2

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What is the recommended exercise selection and intensity for Phase 3 of the OPT model?

2-4 strength level exercises per body part, 75-85% intensity

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What is the recommended number of reps and sets for resistance training in the Phase 4 Maximal Strength Training of the OPT Model?

1-5 reps, 4-6 sets

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What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT Model?

1-3 strength exercises per body part

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What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model?

85-100% intensity, 3-5 minutes rest

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What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?

1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets

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What is the recommended repetition tempo for resistance training in Phase 5 of the OPT Model?

x/x/x (as fast as can be controlled)

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What is the recommended exercise selection for resistance training in the Power phase of the OPT model?

1 strength exercise superset with 1 power exercise

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Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction?

Phase 1 Stabilization endurance and Phase 2 Strength Endurance

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Name the training system that involves performing one set of each exercise

Single Set System

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In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible

Phase 5 Power

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A resistance training system popular since the 1940’s that consists of performing a multiple number of sets for each exercise

Multiple set system

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A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

Pyramid system

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A system of strength trainining that uses a couple of exercises performed in a rapid succession of one another

Superset

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A resistance training system that consists of a series of exercises that the client performs one after the other with minimal rest between each exercise

Circuit training system

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The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises through the circuit

Peripheral heart action system

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The resistance training system that involves breaking the body up into parts to be trained on separate days

Split training routine

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

Vertical loading system

The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

Horizontal loading system

The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT Model

4/2/1

Name the four primary areas of focus in Phase 1 Stabilization endurance Training

Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination

The enlargement of skeletal muscle fibers in response to overcoming forces from high volumes of tension

Muscular hypertrophy

Name four upper body progressions in the Progression continuum

Two-arms, alternating-arms, single-arms, single-arm with trunk-rotation

The ability of the neuromuscular system to produce the greatest force in the shortest period of time

Power

What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model(in reference to resistance training)

1-2 min

What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT Model

3-5 minutes

Name benefits of suspension body-weight training

Increased muscular activation, low compressive loads to the spine, increased performance, potential increase in caloric expenditure, improvements to cardio fitness

Name 6 benefits of vibration training

Improved circulation and cardio function, alleviation of muscular soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being

Approximately, what percent recovery of ATP and PC will occur after 60 seconds?

85-90%

What types of adaptations are seen with higher volume training?

Cellular adaptations

Name three physiological considerations when training youth

1. Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at a highter percentage of their peak oxygen update when compared to adults. 2. Glycolytic enzyme production is insufficient to sustain bouts of high-intensity exercise. 3. Limited ability to sweat in response to hot, humid environments (decreased tolerances to temperature extremes).

What type of adaptations are seen with low volume training?

Neurologic adaptations

What is the means of progressing clients in Phase 5 of the OPT model?

Increasing the speed of movement or the load used

What Phases of the OPT model shoudl be used for improving general sports performance

Phase 1 Stabilization Endurance, Phase 2 Strength endurance, and Phase 5 power

What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?

SMR and static stretching

Straight percentage equation for determining max heart rate

220 - (age)

Number of recommended plyometric (reactive) exercises for clients training in Phase 1 Stabilization Endurance Training

0-2

Name the nine acute variables, of training

Repetitions, sets, training intensity, repetition tempo, training volume, rest interval, training frequency, training duration, exercise selection

The type of specificity that refers to the energy demand place on the body

Metabolic specifity

The type of specificity that refers to the speed of contraction and exercise selection

neuromuscular specifity

What are some benefits of kettlebell training?

Enhanced athleticism, coordination and balance; increased mental focus and physical stamina; increased oxygen uptake; increased total-body conditioning; recruitment of the posterior chain; increased core stability and muscular endurance; increased strength and power; improved grip strength; increased metabolic demands and caloric expenditure

What is the amount of time active-isolated stretches should be held?

1-2 seconds

What are the three adaptations/levels of the Optimum Performance Model

Stabilization, Strength, Power

Which cardio training stage uses 65-85% intensity

Stage 2

What is the recommended repetition range for resistance training in Phase 3 of the OPT model

6-12

What is the recommended rep range for resistance training in Phase 2 Strength Endurance of the OPT model?

8-12

What are the recommended repetition tempos for resistance training exercises in Phase 2 of the OPT model?

2/0/2 for strength and 4/2/1 for stabilization exercises

Percentage of intensity for resistance training in the second Phase of the OPT model

70-80%

What is the rep range for resistance training in Phase 4 of the OPT Model?

1-5

What are three goals of Phase 5 Power Training of the OPT Model?

Enhance neuromuscular efficiency, enhance prime mover strength, increased rate of force production

What are the three goals of Phase 4 Max Strength Training of the OPT model

Increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force

Name the seven performance benefits achieved when following the OPT model

Strength, power, endurance, flexibility, speed, agility, and balance.

In a core training program, what is the number of core exercises recommended in Phase 2 of the OPT model?

0-4

What is the means of progressing clients in Phase 2 of the OPT model?

Increasing proprioceptive demand, volume, intensity or by decreasing rest periods

What is the primary goal in balance training

to challenge the limits of stability

Name six special considerations for clients with hypertension

void heavy lifting and Valsalva maneuvers, don't let clients over grip equipment, modify tempo to avoid extended isometric and concentric muscle action, perform exercises in standing or seated position, allow client to stand up slowly, progress client slowly

Name sample core exercises to use with a client that has hypertension

Standing torso cable Iso-rotation and standing cobra

What are three things that clients should have established prior to incorporating dynamic stretching into their exercise program

Good levels of tissue extensibility, core stability and balance capabilities

Heart rate zones used in Stage III cardio training

Zone 1: 65-75%, Zone 2: 76-85%, Zone 3: 86-95%

What are two methods of progression in the Maximal Strength training level of the OPT model

Increase volume and load

What are two methods of progression in the Power level of the OPT model?

Increase speed and load

What exercise positions should be avoided after 12 weeks of pregnancy?

Supine and prone position exercises

What two flexibility techniques are recommended as a proper warm-up before athletic activity?

SMR( and dynamic stretching)

What are three regressions for performing a prone-iso-abs exercise?

Perform in standard push-up position, perform in push-up position with knees on floor, perform with hands on bench and feet on floor.

What are two progressions for a Ball Dumbell row?

alternating arm and single arm

Give one regression for a ball dumbell row?

Kneeling over ball

Name two progressions for Step-up to balance

Step in frontal plane and step in transverse plane

Give three progressions for Ball Squat, curl to press exercise

Alternating arm, one arm, single leg

What is the correct temp for plyometric-stabilization exercises

Hold landing for 3-5 seconds

What is the recommended tempo for core exercises in Phase 2 of the OPT model

Medium

What is the recommended tempo for plyometric exercises in Phase 2 of the OPT model

Repeating

What is the recommended tempo for resistance training exercises in Phase 4 of the OPT model?

X/X/X (as fast as can be controlled)

Physiological and functional changes associated with aging include reductions in the following:

Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue elasticity, and bone mineral density

Chronic metabolic disorder, caused by insulin deficiency which impairs carb usage and enhances usage of fat and protein

Diabetes

What are four special considerations for training clients with diabetes?

Make sure client has appropriate footwear, have client keep a snack with them, use SMR with care and under supervision of a physician, avoid excessive plyometric training and higher intensity training

What blood pressure reading is defined as hypertension?

Greater than or equal to 140/90

Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.

Osteoperosis

What is the correct repetition tempo for core-power exercises

/x/x/x (as fast as can be controlled)

What are the recommended repetitions for resistance training in Phase 5 of the OPT model?

105 reps strength and 8-10 reps power

What is the intensity level for power exercises performed in Phase 5 of the OPT model?

30-45% of 1RM or up to 10% of body weight

What are some special considerations for a client with osteoperosis?

Progression should be slow and well monitored; exercises should be progressed to free sitting or standing; focus exercises on hips, thighs, back and arms; avoid spinal loading; make sure client is breathing normally

What are the most appropriate phases of the OPT model to use with an obese client?

Phase 1 and Phase 2

Name special consideration for training a client with arthritis

Avoid heavy lifting and high reps, stay in pain free ranges of motion, only use SMR if tolerated by client, there may be a need to start out with just 5 minutes of exercise and progressively increase

Name special considerations when training a youth client

Progression should be based on postural control and making exercising fun

Name three low-volume high intensity training adaptations

Increased rate of force production, increased motor unit recruitment, increased motor unit syncronization

What adaptations occur from high volume training?

Inceased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate

What is the adaptation yielded from 3-5 sets of 6-12 reps at 75-85% intensity?

Hypertrophy

Muscular endurance and stabilization is best developed with what percent 1 RM?

50-70%

What are the acute variables for active-isolated stretching

1-2 sets, hold 1-2 seconds, 5-10 reps

What are the acute variables for dynamic stretching

1 set, 10 reps ,3-10 exercises

Number of reps per exercise that should be performed for dynamic stretching

10 reps

Which phases should be included in an annual plan for a client with the goal of basic body fat reduction

Phase 1 and Phase 2