Chapter 14
The definition of "OPT" in OPT model
what is the Optimum Performance Training model
Modalities
What is, the assorted tools and equipment to complete a certain exercise
Maximal Heart Rate Method for Prescribing
Exercise Intensity
What is 208−(0.7 × age)
Phase 2 of the OPT model
What is Strength Endurance Training
Proprioception
What is the cumulative sensory input of the central nervous system from all mechanoreceptors that sense position & limb movements.
The 3 levels of training in the OPT model
What is Stabilization, Strength, and Power
The most convenient modality
Body weight training
preferred cardiorespiratory assessment for this
population (obese)
What is the rockport walk
The goals of phase 2 of the OPT model
What is to Improve stabilization endurance and to increase prime mover strength
mechanoreceptors
What is Sensory receptors responsible for sensing distortion in body tissues
The goals of phase 1 in the OPT model
What is increasing muscular endurance and developing optimal neuromuscular efficiency
Modality that adds additional challenge to body weight exercises
What is medicine balls and sand bags
a program design approach that changes acute variables to achieve different goals on a daily or weekly basis
What is undulated periodization
goals of phase 3 of the OPT model
What is Maximal muscle growth (usually used by body builders)
Used in stabilization & endurance phases
What is Suspension Body-Weight Training
the typical range for loads and reps of phase 2 of the OPT model
What is moderate loads and moderate reps (8-12)
The four "Horseman of fitness"
What is Medicine Ball , Indian Club, Dumbbell, Wand
cognitive-behavior approach that Refers to an individual's favorable attitude toward another person's involvement in an exercise program
What is Social support
Hypertrophy
What is Increasing muscle size
Inexpensive alternative to training w/ resistance.
Improves proprioceptive demands, muscular endurance & joint stabilization
What is Elastic Resistance
An example of a CHEST superset that could be used when in phase 2 of the OPT model
What is Barbell Bench Press and Stability ball Push-up
Open Chain Exercises
What is Movements in which hands or feet are not in a fixed position & the force applied by the body is great enough to overcome the resistance
The autonomy-supportive style of coaching
What is creating an environment that
emphasizes self-improvement, rather than beating others
Should be used for volume, loads, and reps during phase 3 of the OPT model
What is High volume, moderate to high loads, and moderate to low reps (6-12)
inferior to free weights for improving core stability & neuromuscular efficiency
What is Strength Training Machines