Section 6 Flashcards
(41 cards)
Linear load progression
Week 1-4 stability and muscular endurance
Light/moderate 60-70%
Week 5-8 hypertrophic and strength
Moderate to heavy 70-85%
Week 9-12 maximal strength
85-100% heavy
Iceberg
Under and above
Above: endurance, athletic performance, power speed agility quickness, strength and hyper trophy
Under: stability, mobility, proper movement, functional movement
What is the traditional method of program designed the aims to gradually increase the intensity of training load while simultaneously decreasing volume over a set period of time?
Linear periodization
Opt phases
Level 1 Stabilization
Phase 1: stabilization endurance
Level 2:
Phase 2: strength endurance
Phase 3: muscular development
Phase 4: maximal strength
Level 3:
Phase 5: power
Key characteristics of stabilization endurance training
Mobility, flexibility, course stabilization, postural, alignment in control, muscular in aerobic endurance
master basic movement patterns, progress, proprioceptive, Lea, increasing complexity
Key characteristics of strength, endurance training
Muscular endurance, and the prime mover strength
Decrease rest
increase volume and loads and complexity
Key characteristics of muscular development training
Hypertrophy, increase volume of exercises and load of resistance and complexity
Key characteristics of maximal strength training
Core strength, maximal, muscular strength, increased, load resistance, and increase sets
Key characteristics of power training
Reinforce production, increased load of resistance, an increase speed of repetition tempo
What are the five fundamental movement patterns?
Squatting
Hip hinge
Pulling motions
Pushing motions
Pressing
Multiplanar movement
What is the focus of the second level of training in the OPT model?
The main adaptation of strength
Muscle hyper trophy is the primary goal of which phase of training within the OPT model?
Phase 3
According to the iceberg, a fact, which of the following training adaptations are considered surface level?
Endurance
Extension of the shoulder is common in many pulling movements, which following muscles is involved?
Latissimus dorsi
Which exercises would be appropriate for a phase 2 super set?
Benchpress and stability ball push-up
Port and balance exercises are a component of which part of the OPT work out?
Activation
Inelastic resistance band should not be stretched longer than what percentage of its resting length?
250%
What is the correct foot placement when performing kettlebell swings?
Approximately shoulder width apart
What kettlebell exercises confused in phase 1 of the OPT model to improve stability and back strength?
Renegade row
What term is used to describe training that I had to wait or load to dynamic full body multiplanar movements?
Loaded movement training
How many minutes of vigorous aerobic activity per week does the CDC recommend for optimal health?
75 minutes
Proper abdominal crunches on the stability ball allows for:
Increased spinal extension due to the curvature of the ball
Strength training, machines provide training, primarily in which planes of motion?
Frontal and sagittal
Which exercises performed in the sagittal plane and provides the greatest challenge to muscles of the posterior chain?
Single leg Romanian dead lift
