Acute Variables

Question 1

What are the acute variables for static stretching?

Answer 1

• 1-2 Sets

* Hold each stretch for 30 seconds

Question 2

The recommended rest intervals for resistance training in the hypertrophy phase of the opt model?

Answer 2

0-60 secs

Question 3

The recommended reps and sets for resistance training in phase 1 stabilization endurance training of the opt model

Answer 3

• 12-20 reps

* 1-3 Sets

Question 4

The recommended test intervals for resistance training in phase 1 stabilization endurance training of the opt model?

Answer 4

• 0-90 Secs

Question 5

List the acute variables for resistance training in phase 2 strength endurance training of the opt model?

Answer 5

• Perform 8-12 reps
• 2-4 Sets
• 2/0/2 tempo for strength exercises
• 4/2/1 tempo for stabilization exercises
• 70%-80% intensity
• 0-60 Secs

Question 6

The recommended number of sets for resistance training in phase 3 hypertrophy training of the opt model?

Answer 6

• 3-5 sets

Question 7

What repetition tempo is used for resistance training in phase 3 hypertrophy training of the opt model?

Answer 7

• 2/0/2

Question 8

What is the recommended exercise selection and intensity for phase 3 of the opt model?

Answer 8

• 2-4 Strength level exercises per body part

* 75% - 85% intensity

Question 9

What is the recommended number of reps and sets for resistance training in phase 4 maximal strength training of the opt model?

Answer 9

• 1-5 reps

* 4-6 sets

Question 10

What is the recommended exercises selection for resistance training for a client in the maximal strength phase of the opt model?

Answer 10

• 1 - 3 strength exercise per body part

Question 11

What is the recommended intensity and rest intervals for resistance training in phase 4 of the opt model

Answer 11

• 85% - 100% intensity

* 3-5 minute rest

Question 12

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

Answer 12

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

Question 13

What is the recommended repetition tempo for resistance training in the power phase of the opt model?

Answer 13

•X/X/X( as fast can be controlled)

Question 14

What is the recommended rest period between pairs in phase 5 power training of the opt model ( in reference to resistance training)

Answer 14

• 1-2 mins

Question 15

What is the recommended rest period between circuits for the resistance training in the power phase of the opt model?

Answer 15

•3-5 mins