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Recommended reptitions for rsistance training in phase 5 of the opt model
1to5 reps strength and 8to10 reps power
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four physiologic considerations for training youth
VO2 peak similar to adults when adjusted for body weight, submaximal oxygen demand higher that adults, glycolytic enzymes lower than adults, sweating rate decreased tolerance to temp extremes
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Core power exercieses are easily identified by
explosive movements with medicine ball
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Blood pressure reading that defines hypertension
140/90
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four strength reactive exercises include
squat jump, tuck jump, butt kick, power step up
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Number of recommended reactive exercises for clients training in the stabilization endurnace phase
0to2
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Two shoulder power exercises
medicine ball scoop toss and med ball side oblique throw
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The rest period oin between pairs in the power pahase of the opt model with reference to resistance training
1to2 min
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four cor estabilization exerciess
marching, floor bride, floor prone cobra, prone iso ab
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Nine acute variables of training
repetitoins, sets, training intensity, rep tempo, trainig volume, rest interval, training frequency, training duration, exercise slection
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one regression for ball dumbell row
kneeling over ball
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the recommended number of sets in order oto prevent overtraining
24to36
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Rep range for resistance training in the phase of strength endurance training
8to12
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Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhance usage of fat and protein
diabetes
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the duration pressure should be sustained on adhesions while performing self myofascial realease
20to30sec
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The energy sources used wehn training in phases of the stenght level of the opt model
atp cp and glycolysis
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type of adaptation seen with higher volume training 3to4 sets at 9to20 reps
cellular adaptations
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acute variables for dynamic stretching
1 set, 10 reps, 3to10 exercises
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Three regressions for performing a prone iso ab exercise
Perform in standard push up positon, perform in push up positon with knees on floor, perform withhands on bench and feet on floor
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the type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
horizontal loading
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four stabilization reactive exercises include
squat jump with stabilization, box jump up with stabilization, box jump down with stabilization, muliplanar jump with stablization
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Resistance trainign tempo used in phase 1 stabiilization endurance training
4/2/1
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A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or dereases weight with easch set
pyramid system
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Two methods of progresion in th epower level of the opt model
speed and load
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Exercise selection for supersets in power phase
1 strength followed by 1 power
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two different leg strength exercises
leg press and barbell squat
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recommended tempo for resistance training exercise in phase 4 of the opt moder
xxx
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the recommended rest intervals for resistance trainig in the hypertrophy phase of theopt moder
oto60 secs
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Two total body power exercises
two arm push press and barbell cleand
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Proper warm up for a power level client
smr and dynamic stretching
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The acute vaiables for active isolated stetching
1to2 sets, hold 1to2 sec, 5to10 reps
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Tempo for core power exercises
as fast as can be controlled
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Three things that a client should have established prior to incorporation dynamic stretching into a program
Good levels of tissue extensibilty, core stability, balance capabilitis
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two total body strengh exercises
lunge to two arem dumbell press and squat to two arm press
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three progresions for ball squat, curl to press exercise
alternating are, single arm, single leg
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The two techniques used in corrective flexibilty according to the intergrated flexiblity continuum
static stretching and smr
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two exercise for legs in power
squat jump and tuck jump
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a resistance training system that consists of a series of exercised the client performs one after the other with min rest
circuit training system
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The type of specificity that refers to the energy demand placed on the body
Metabolic specificiiity
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Stage of cardiorespiratory training utilized in phases 2 through 4 of the opt odel
stage 2
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Rep range for resistance trainign in phase 3 of the opt model
6to12
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Three specific adaptations seen in the strength level of theopt model
Strength endurance, hypertrophy, maximal strength
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Exercise position that should be avoided in the second and third trimester
supine
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two progresions for step up to balance
step in frontal plane and step in transverse plane
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The primary goal in balance trainig
challenge the limits of stability
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The rest period between circits in the power phase of the opt model with refence to resistanc etrainning
3to5min
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the amount of time static stretchs should be held
20sec
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seven performance benefits achhieved when follloweing the opt model
strength, power, endurance, flexibilty, speed, agility, balance
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five strength balnce exercises
single leg squat, single leg squat touchdown, single leg romanina deadlit, stepup to balance, lunge to balance
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When a stressor is to much for the systme to handle it causes breakdown or injury in four common ways
Stress fractures, muscle strains, joint pain, emotinal fatigue
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three power reactive exercises include
ice skater, single leg power step up, proprioceptive plyometrics
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The three adaptations levels of the opt model
stabilization, powwer, strength
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Recommended tempos for resistance training exercises in phase 2 of the opt model
202 strength exercise and 421 stabilization exercise
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Runctions that decrease with age
max attainabel heart rate, cardiac output, muscle mass, balance, coordinatin, connective tissue elasticity, bone mineral density
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Phases included in a annual plan for a client with the goal of basic body fat reduction
phases 1 and 2
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Rep range for resistance training in phase 4 of the opt model
1to5
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four core exercises in the stength level
ball crunch, back ext, reverse crungh, cable rotations
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Exercises in the core stabilization level are identified easily though these charcteristices
Involve little motion through the spine and pelvis
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The primary energy sources used when training in strength level of the opt model
atp cp and glycolysis
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The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
hypertrophy
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Exercise slections for stabilizatoin exercises
total body, multijoint or single joint, controlled unstable
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two progressions for ball dumbell row
alternating arm and single are
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Four special considerations for training clients with diabets
make sure client has apprppriate footwear have client keep a snack with them, use smr with care and under supervision of physician, avoid excessive reactive training and highter intensity trainig
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the resistanc etraining system that involves breaking the body up into parts to be trained on pearated days
split routine system
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Heart rate zones used in stage 3 of cardiorepiratory training
zone 1 65to75 zone 2 80to85 zone 3 86to90
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equation for determing max heart rate
22o minus age
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number of cor e exercise in phase 2 of the opt model
0to4
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The resistance training system that is another variation of circuit training that alternates upper bod and lower body exercises throughout the circuit
peripheral heart action systme
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The four primary focuses of phase 1, stabilization endurancen trainiing
increase stability, increasing muscular endurace, increasing neuromuscular efficiency of the cor emusculature, improving intermuscular and intramuscular coordination
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Two diffetent leg stabilization exercises
ball squat and multiplanar step up to balance
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A resistance training system popular since the 1940 that consistsw of performing a multiple number of sets for each exercise
Multiple-set system
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Recommended tempo for reactive exercises in Phase 2 of the OPT Model
Repeating/Medium
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Four stabilization balance exercises
Single-Leg Balance, Single-Leg Balance Reach, Single-Leg Hip Internal and External Rotation, Single-Leg Lift and Chop
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Percentage Intensity for power exercises performed in Phase 5
30-45%
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One of the oldest training methods that involves performing one set of each exercise
Single-set system
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The primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model
Enhancing proprioceptive demand of the exercise
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Exercises that use quick powerful movements involving an eccentric contraction immediately followed by an explosive contraction
Reactive training
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Six special considerations for clients with hypertension
Avoid heavy lifting and Valsava maneuvers; don't let clients overgrip equipment; modify tempo to avoid extended isometric and concentric muscle action; perform exercises in standing or seated position; allow clients to stand up slowly; progress slowly
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Three things recent research has demonstrated regarding circuir training
Jus as beneficial as traditional cardiorespiratory training; produced grater levels of EPOC and strength; produced near identical caloric expenditure when compared with walking at a fast pace
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Percentage of intensity for resistance training in the second Phase of the OPT Model
70-80%
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Implements used reactive training
Cones, Boxes, tape
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The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
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The ability of the neromuscular system to produce the greatest force in the shortest amount of time
Power
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Two chest exercises used in the stabilization level of the OPT Model
Ball Dumbbell Ches Press and Push-Up
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Three power balance exercises include
Multiplanar Hop with Stabilization, Box Hop-Up with Stabilization, Box Hop-Down with Stabilization
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Four core power exercises
Rotation Chest Pass, Ball Medicina Ball Pullover Throw, Front Medicine Ball Oblique Throw, Woodchop Throw
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Two methods of progression in Strength level of the OPT Model
Volume and load
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Propriaceptive progressions in balance training
Floor, Balance beam, half foam roll, Airex pad, DynaDisc
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Three goals of Phase 4 of the OPT Model
Increase motor unit recruitment; increase frequency of motor unit recreuitment; improve peak performance
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Tempo for stabilization reactive exercises
3-5 second hold
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The adaptation yielded from 3-4 sets of 8-12 repetitions of 70-85% intensity
Hypertrophy
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Four goals of Phase 5 of the OPT Model
Enhance neromuscular efficiency; enhance prime mover strengt; increase rate of force production; enhance speed strength
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Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility
Osteoporosis
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A system of strength training that uses a couple of exercises performed in rapid succession of one another
Superset system
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The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia
Self-myofascial release
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Body position progressions in balance training
Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable
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A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and movind to the lower extremity
Vertical loading
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Five low volume high intensity training adaptations
Increased neuromuscular efficiency; increased rate of force production; increased motor-unit recruitment; increased rate coding; increased motor-unit synchronization
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The energy sources used while training in Phase 1 of the OPT Model
Oxidative and glycolysis
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Recomended tempo for code exercises in Phase 2 of the OPT Model
3/2/1-1/1/1
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