Chp.14 Integrated Program Design & OPT Model

Question 1

“a purposeful system/plan put together to help an individual achieve a specific goal.”

Answer 1

• program design

Question 2

To design a good training program, the personal trainer must understand…

Answer 2

• ACUTE VARIABLES
• the OPT MODEL and its phases
• –> and how to apply all of this

Question 3

What are the (5) phases of the OPT model again?

Answer 3

• stabilization endurance (I say proper form)
• strength endurance
• hypertrophy
• maximal strength
• power

Question 4

“important components that specify HOW each exercise is to be performed.”

Answer 4

• acute variables

Question 5

List of acute variables? (5)

Answer 5

• reps (intensity, tempo, duration…)
• sets
• rest interval
• training duration(can also be in weeks), volume, and frequency
• exercise selection

Question 6

Repetition definition?

Answer 6

• one COMPLETE MOVEMENT of a single exercise

Question 7

Specific repetition ranges for…

• muscular endurance/stabilization:
• hypertrophy:
• maximal strength:
• power:

Answer 7

• endurance: 12-20 reps 50-70% 1RM
• hypertrophy: 6-12 reps 75-85%
• max strength: 1-5 75-100%
• power: 1-10reps 10% of body weight

Question 8

What does 1RM stand for?

Answer 8

• one-repetition maximum

Question 9

Set definition

Answer 9

• GROUP of consecutive REPETITIONS

Question 10

Ideal # of sets for…

• muscular endurance/stabilization:
• hypertrophy:
• maximal strength:
• power:

Answer 10

• end: 1-3 sets of 12-20
• hyp: 3-5 sets of 6-12
• max: 4-6 of 1-5
• pow: 3-6 of 1-10

Question 11

Training intensity definition?

Answer 11

• individual’s level of EFFORT compared with their MAXIMAL EFFORT.

Question 12

Ideal repetition for…

• muscular endurance/stabilization:
• hypertrophy:
• maximal strength:
• power:

Answer 12

• end: slow (e.g. 4 sec eccentric, 2 sec isometric, 1 sec concentric)
• hyp: moderate (e.g. 2 sec eccentric, 0 iso, 2 sec conc)
• max: 4-6 of 1-5 (fast; except looks slow because load is large)
• pow: 3-6 of 1-10 (fast, explosive)

Question 13

Rest interval for:

• 50% recovery of ATP and PC?
• 75% recovery of ATP and PC?
• 85-90% recovery of ATP and PC?
• 100% recovery of ATP and PC?

Answer 13

• 20-30 secs 50%
• 40 secs 75%
• 60 secs 85-90%
• 3 minutes 100%

Question 14

Training volume definition?

Answer 14

• AMOUNT of physical TRAINING performed within a SPECIFIC PERIOD

Question 15

Training frequency definition?

Answer 15

• # of training sessions performed during a given time period (usually 1 week)

Question 16

(2) definitions of training duration?

Answer 16

• start of workout to end

- time (weeks) spent in one PHASE of training.

Question 17

Exercises can be broken down simplistically into (3) different types

Answer 17

• SINGLE-JOINT: one major muscle group (e..g bicep curls, tricep pushdown, calf raises)
• MULTI-JOINT: e.g. squats, lunges, chest presses
• TOTAL BODY: e.g. step-up balance to overhead press, squat to two arm press.

Question 18

The purposes of stabilization training are… (5)

Answer 18

• improving stabilization of CORE musculature
• preparing muscles, TENDONS, LIGAMENTS, and JOINTS
• improving MUSCLE IMBALANCES
• improve CARDIO and neuromuscular condition
• establish PROPER movement patterns and exercise technique

Question 19

What is the difference between a tendon and a ligament?

Answer 19

• a tendon attaches a muscle to a structure (doesn’t have to be bone, can be eyeball)
• ligament attaches bone to bone.

Question 20

The ideal physical body (if you want to learn physical skills) focuses on… (5)

Answer 20

• core
• flexibility
• balance
• plyometric (total body power)
• resistance
• SAQ (speed, agility, quickness)

Question 21

(3) goals clients tend to have the most?

Answer 21

• BODY FAT REDUCTION
• HYPERTROPHY (more MUSCLE)
• improve SPORTS PERFORMANCE