Program Design and Implementation Flashcards

What is the recommended acute variable for sets in Phase 1 Stabilization Endurance?

Answer: 1-3 sets

Phase 1 typically prescribes 1-3 sets with higher reps and lower intensity.

Which phase of the OPT model is most appropriate for an athlete preparing for explosive sport performance?

Answer: Phase 5 Power

Phase 5 Power develops rate of force production needed for explosive athletic performance.

What does progressive overload refer to in program design?

Answer: Gradually increasing demands on the body to force adaptation

Progressive overload gradually increases the training stimulus so the body continues to adapt.

For a Phase 3 Hypertrophy program, what rest interval is generally recommended?

Answer: 0-60 seconds

Hypertrophy training uses short rest intervals of 0-60 seconds to maximize metabolic stress.

Which training component should typically be performed at the start of a workout to prepare tissues?

Answer: Warm-up and flexibility

A warm-up with flexibility prepares the body and reduces injury risk before the main workout.

What primarily distinguishes Phase 2 from Phase 1 in the OPT model?

Answer: Phase 2 adds a strength exercise superset with a stabilization exercise

Phase 2 introduces supersets pairing a heavier strength exercise with a stabilization exercise of the same muscle group.

When designing a program, what should drive the selection of starting phase and exercises?

Answer: Results of the client's assessments and goals

Assessment results and the client's specific goals should guide phase selection and exercise programming.