Chapter 13: OPT: Applying Power
(TERMS) Stimulates rest and digestion physiological processes.
Parasympathetic Nervous System
What is the proper way to perform Power exercises?
As fast as they can be controlled.
Which of the following is considered a core power exercise? a. Back extension b. Cable rotation c. Rotation chest pass d. Marching
c. Rotation chest pass
(TERMS) Motor units which are under load are recruited from smallest to largest
Heinemann's Size Principle
How is Power created?
The development of Force & Speed.
How can you progress the Battle Ropes/Alternating waves exercise?
When performing the exercise have the client minimize movement. This will show you that they are able to stabilize properly during the exercise engaging their core, hips, and upper body. Then to progress it, they can use more dynamic movements rotating their body and creating more force on to the ropes.
What is a goal of Phase Five: Power Training? a. Enhance neuromuscular efficiency b. Increase lean body mass c. Improve muscular endurance d. Enhance control of posture
a. Enhance neuromuscular efficiency
What is the formula for Volume?
# of REPS x # of SETS
What is the Battles Ropes/Alternating Waves Exercise?
- An exercise using the battle ropes that create a metabolic furnace to elevate heart rate and get all muscles working. - Primary Movers: Full body metabolic exercise.
(KC) Movement Preparation in the Power Level 3/5
Balance Protocols: Balance exercises in the Power Phase involve dynamic movements in an unstable environment. These should be done in a controlled manner. Multiplanar single- leg box hop up with stabilization and multiplanar single-leg proprioceptive plyometrics with stabilization are examples of balance exercises for the Power Level.
(KC) Cardiorespiratory Training Protocols in the Power Level 1/1
Cardio Programming: Because of the intensity of Power Level training, individuals participating will be training in Stage III. This will push the cardiorespiratory system in and out of heart rate Zone 3, rotating back and forth from Zones 1 or 2 for recovery. This is typically the goal of high intensity interval training (HIIT).
(KC) Movement Preparation in the Power Level 2/5
Core Protocols: Core exercises in the Power Phase involve trunk movements and are performed as quickly and as safely as possible with light resistance. These include exercises such as the rotation chest pass, medicine ball pullover throw, and soccer throw.
(C/I) The OPT Model: Power Level In order to achieve the goal to increase the overall rate of force production, the fitness professional should strive to enhance the client's neuromuscular efficiency and prime mover strength in this level.
Correct
(C/I) The OPT Model: Power Level Eccentric strength is a focus in this level.
Correct
(C/I) The OPT Model: Power Level Peak power in this level is best achieved at around 60-70% of maximal force and at about 30-40% of maximal velocity.
Correct
(C/I) The OPT Model: Power Level The development of hypertrophy through this level may also delay the progression of sarcopenia, or muscle loss.
Correct
(C/I) The OPT Model: Power Level The fitness professional should ensure that the client has adequate stability and core strength and minimal movement dysfunctions before progressing to this level.
Correct
(C/I) The OPT Model: Power Level This level is the culmination of a systematic progression and development of adaptations.
Correct
(C/I) The OPT Model: Power Level Clients within this level will work at intensities between 50-70% of the one-repetition maximum (1RM).
Incorrect
(C/I) The OPT Model: Power Level Increases the ability of the core musculature to stabilize the lumbo-pelvic-hip complex (LPHC) and spine under heavier loads and through more complex ranges of motion.
Incorrect
(C/I) The OPT Model: Power Level Increases the volume of training to stimulate muscle tissue growth.
Incorrect
(C/I) The OPT Model: Power Level This level will often apply a 4/2/1 tempo.
Incorrect
(C/I) The OPT Model: Power Level Timed holds are highly indicated in this level of training, because they require the neuromuscular system to stabilize a particular postural position.
Incorrect
(TERMS) A high-intensity exercise circuit designed to increase the storage and delivery of energy for any activity. It primarily conditions the phosphagen and glycolytic pathways.
Metabolic Conditioning Circuit
**INTRODUCTION**
The final level of the OPT model, Power, requires a foundational knowledge of stabilization and strength training, as well as an understanding of the differences between all three OPT levels and their phases. Here, you can begin to apply the OPT Model for the development of power adaptations with clients.
(KC) Movement Preparation in the Power Level 4/5
Reactive Protocols: Reactive training is a key component of the Power Level. To best train the adaptations of power, individuals use a superset of a maximal strength exercise combined with a reactive power exercise. Reactive exercises without the strength superset are also beneficial for movement preparation, to ready the body for higher intensities later in the workout.
Choose whether the exercise listed is a progression or a regression exercise. Exercise 1: Tuck jump
Regression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 5: Overhead Oblique Medicine Ball Toss
Regression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 6: Kettlebell Hang Clean
Regression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 9: Speed Tubing Chest Press
Regression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 4: Side Medicine Ball Chest Pass
Regression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 7: Box Run Steps
Regression Exercise Reason: Feet are going back to starting position every time one foot goes up on the box.
(KC) Resistance Training Protocols in the Power Level 1/1
Resistance Protocols: As stated, resistance training in the Power Level consists of a superset combining a maximal strength exercise with a lighter weight, high speed power exercise. An example of this would be to perform barbell squats immediately followed by box jumps. The strength exercise should be performed at roughly 85-100% of one repetition maximum with the superset at around 30-45% intensity.
(KC) Movement Preparation in the Power Level 5/5
SAQ Protocols: SAQ protocols are similar to other phases of the OPT model. During the Power Level, however, the technique and form should now have been adequately trained so the exercises can be performed as fast as can be safely controlled.
(KC) Goals and Adaptations in the Power Level 2/4
Scientific Principles: The use of the SAID principle, the General Adaptation Syndrome, the principle of overload, and the integrated performance paradigm will still be used within the Power Level to produce adaptations. Additionally, the force-velocity curve should be considered, along with Henneman's size principle, and the role of proprioceptors in force production.
Cueing 13.1: Battle Ropes/Alternating Waves
Setting Up: The only equipment used for this exercise is the battle ropes. Have them extended out properly. Starting Position: Start with the ropes in both hands and feet squared shoulder with apart or slightly wider than shoulder width. The ropes should be in your hands in front of your legs with a tight firm grip. Body is in neutral spine with head facing forward and just a slight bend at the knees. Top Position: When performing the exercise you want your client's whole body to be involved. They can start creating waves using their arms only like a drummer, however you want to get the whole body involved. Top Position: To get the whole body involved, have your client extend their arms out a little more and incorporate shoulder movement into it. Make sure they keep their core tight during the exercise and it is okay for them to have little rotations while they're working. This brings a dynamic component to the exercise.
Cueing 13.2: Tuck Jumps
Starting Position: To start this exercise there is no equipment required, it is all bodyweight. Have your client stand straight up with feet shoulder width apart pointing straight forward. Make sure they are upright and hands are on their side. Bottom Position: So to begin this exercise your client must start at the squatting position. Have your client get into a squatting position and have their arms back so they can use that as momentum while jumping up. Top Position: At the top position, have your client jump up swinging their arms forward and tucking their knees in trying to meet their chest. Advanced individuals will be able to touch their chest, but beginners will only be able to lift it to what their comfortable with. Landing Position: When landing, clients must land as softly as possible to absorb the shock. Do not land on all your weight slamming your weight into the ground. One way to make sure this doesn't happen is to cue your client into landing back on to their toes and balls of feet. Make sure their knees do not cave in and head is in neutral position. Bottom Position: If shaking occurs during the exercise, your client may be having a hard time stabilizing their body throughout the whole movement. To fix that, cue them to keep their core tight and just do one jump at a time instead of having them do consecutive jumps. This will help them cue themselves and help them with their stabilization and balance. Eventually, they will be able to perform tuck jumps consecutively for multiple sets.
(TERMS) One exercise immediately followed by another exercise with no rest.
Superset
**CHAPTER 13 OVERVIEW*
The Power Level contains only one phase, Phase 5: Power. The primary adaptation of this level is to prepare the neuromuscular system to function safely and effectively at speeds that will be applied in a natural environment. To do this, the Power Level works to increase the rate of force production within the kinetic chain. Power training is often thought to be strictly for athletes and performance enhancement, but the enhanced neuromuscular efficiency gained can reduce risk of injury and benefit clients of all ages and fitness levels. Due to the high metabolic demand of power training, it is also of great use for weight loss programming.
How can reactive exercises affect Power exercises?
The main focus should be on shortening the time between concentric and eccentric muscle actions. For example, the time it takes to lock out your elbows on the bench, or driving your hips to lock out during a dead lift.
Case Study 4: Jessica 4.1 Jessica is new to the systematic approach you provided her and is concerned with how the OPT model will help facilitate her weight loss goal. In addition to educating her on how each level of OPT will help her reach her weight loss goal, you create a program to reflect her fitness goals as well as the needs identified from the assessments you had her conduct. Select the exercises best suited for an effective stabilization endurance workout for Jessica: - Ball squat curl to press - Dumbbell clean and press - Ball dumbbell chest press - Bench press - Bent dumbbell row - Single leg cable row - Barbell squat - Step-up to balance
- Ball squat curl to press - Ball dumbbell chest press - Single leg cable row - Step-up to balance
Here are some examples of exercises done in the Power level of the OPT Model:
- Kneeling Side Oblique Throw - Lunge Jumps - Medicine Ball Scoop Toss - Rope Slam Technique - Rotational OH Med-Ball Throw w/Jump - Speed Tubing Chest Press - Speed Tubing Row - Burpee - Staggered Stance Med-Ball Chest Press - Transverse Plane Power Step-Up -
What is the recommended amount of sets for Strength Training?
3-5 sets 1-5 reps
What is the recommended amount of sets for Power Training?
3-5 sets 8-10 reps
(KC) Goals and Adaptations in the Power Level 4/4
Benefits of the Power Level: Power training has benefits that can appeal to a wide range of clients. These include increased everyday power and strength, and improved bone health. Research has also shown power training to effectively reduce some effects of ageing.
(TERMS) Mineral matter per square centimeter of bone. It is an indirect indicator of osteoporosis and fracture risk.
Bone Mineral Density (BMD)
Why is it important to stick to the basics when choosing exercise for Power Training?
Creating maximal joint stability under load is an important prerequisite to the safe and effective execution of a reactive-power exercise. Using free weights require a lot of unnecessary stabilization, whereas machines stabilize the joint for the client.
(TERMS) This plyometric drill consists of stepping off a box typically 18-24 inches high and immediately jumping up after landing. This is the most stressful and technically demanding plyometric drill. It is also known as a depth jump.
Drop Jump
(TERMS) One of the three phases in the movement of a muscle. Refers to the action of a muscle while lengthening under load.
Eccentric Strength
(KC) Movement Preparation in the Power Level 1/5
Flexibility Protocols: As with other levels of OPT, SMR should be utilized before and after the workout. During Phase 5, however, all necessity for corrective flexibility should already have been dealt with, and instead the participant will use dynamic flexibility to warm up.
What is another way to calculate Volume?
Foot Contacts: basically a "Triple Jump Exercise" involves 3 jumps (3 foot contacts) = 1 repetition.
(TERMS) An informal, quick assessment of movement proficiency during a workout to gauge progress and screen for any new areas of concern.
Formative Assessment
(KC) Goals and Adaptations in the Power Level 3/4
Notes of Caution for Power Level Training: It should be noted that many of the exercises in the Power Level are highly reactive or plyometric in nature. For example, a drop jump of just 24 inches can produce a force up to five times a person's bodyweight. The high velocity nature of this level also requires higher levels of neuromuscular efficiency to be in place. Due to these reasons, it is essential to not rush a client into the Power Level until a client has been progressed through all previous phases of the OPT model. It is especially important to avoid Power Level workouts for individuals that demonstrate severe compensations during postural assessments.
(TERMS) Exercises where the foot or hand is free to move and usually not in contact with the ground. These exercises, such as a leg extension on a machine, are not as functional as closed-chain exercises such as squats.
Open-Chain Exercises
(KC) Goals and Adaptations in the Power Level 1/4
Primary Adaptations: The Power Level primarily seeks to enhance neuromuscular efficiency, continue to build upon previous levels and increase prime mover strength, and to increase the rate of force production. Power, in essence, is the ability to move the heaviest weights at the fastest speeds an individual can safely maintain.
(KC) Common Mistakes Made in the Power Level 1/1
Programming Mistakes: Common programming mistakes in this level are similar to other OPT levels in that correct progressions are often not performed. One of the biggest mistakes in programming is using too high of volume, and not properly cuing intensity for the client. Also, the adaptations in this level require the correct combination of exercises in the superset, or else they will not be properly attained.
Choose whether the exercise listed is a progression or a regression exercise. Exercise 10: Jumping Lunges Alternating Legs
Progression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 2: Repeat Box Hops
Progression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 3: Alternating Leg Power Step-Up
Progression Exercise
Choose whether the exercise listed is a progression or a regression exercise. Exercise 8: Squat Thrust
Progression Exercise Reason: Both feet leave the ground
(TERMS) Sensors in muscles and tendons that provide information about joint angle, muscle length, and muscle tension (i.e., muscle spindles, GTOs).
Proprioceptors
**EXAM HIGHLIGHTS**
The specific areas of focus for the exam in this chapter revolve around the acute variables for the Power Level, and how to properly manipulate them to progress a client. Questions will incorporate many aspects of program design into critical thinking tasks that combine multiple components of the OPT model, fitness assessments, and exercise science. The information introduced regarding Stage III cardiovascular training should also be remembered, along with the underlying scientific principles that govern power adaptations.
What do Power exercises produce?
They produce forceful contractions that have a quick rate of force production.
What are Tuck Jumps?
This is a plyometric (reactive) exercise that are similar to body squats but are more explosive and works the concentric and eccentric part more on the endurance side. Tuck jumps brings your muscles into an intense stretch and shortening cycle.
(TERMS) Refers to the number of years a client has been training. A 12-year-old client who started training at 9 years old would have a training age of 3, whereas a 23-year-old who started training at age 22 would have a younger training age of 1.
Training Age
Force and power production can be maximized by increasing both the number of motor units recruited as well as the __________of motor unit firing. a. Frequency b. Power c. Speed d. Force
a. Frequency
Which of the following is a reactive-power exercise? a. Power step-up b. Ice skaters c. Tuck jump d. Butt kick
b. Ice skaters
Which of the following should be an ideal component of a warm-up period for a power level client? a. Self-myofascial release for 180 seconds for each muscle b. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle c. Dynamic stretching involving 10 repetitions of each side d. Cardiorespiratory exercise for a minimum of 15 minutes
c. Dynamic stretching involving 10 repetitions of each side
Which of the following is true of the component of self-myofascial release during the warm-up phase of an exercise training program? a. Time dedicated for each of the exercises for a stabilized level patient is 180 seconds for each muscle. b. Strength level clients will use self-myofascial release for muscles determined as loose. c. Power level clients will use self-myofascial release along with dynamic stretching exercises to complete their warm-up. d. Strength level clients will use self-myofascial release along with active-isolated stretching for inactive muscles during the assessment process before proceeding the cardiorespiratory portion of the warm-up.
c. Power level clients will use self-myofascial release along with dynamic stretching exercises to complete their warm-up.
Identify the exercise level that a personal trainer should select for a client who is in phase 5 of the reactive training program. a. Reactive-stabilization exercises b. Reactive -acceleration exercises c. Reactive -power exercises d. Reactive -modification exercises
c. Reactive -power exercises
Which of the following exercises would be categorized as a core power exercise? a. Ball Crunch b. Back Extension c. Soccer throw d. Marching
c. Soccer throw
One of the major goals of Power Training is to _____. a. increase muscle size b. reduce neutralizer strength c. increase rate of force production d. reduce prime mover strength
c. increase rate of force production
How many sets per exercise should be performed for resistance training in the power phase of training? a. 0-2 b. 1-3 c. 2-4 d. 3-5
d. 3-5
A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following? a. Leg-power b. Leg-stabilization c. Balance-stabilization d. Balance-power
d. Balance-power
The force velocity curve describes the relationship between ____________. a. Force and Acceleration b. Power and Acceleration c. Power and Speed d. Force and Speed
d. Force and Speed
A new client's goal is to increase lean body mass. Which of the following training phases can be omitted from his annual periodization plan? a. Stabilization endurance b. Strength endurance c. Hypertrophy d. Power
d. Power
In which phase of the OPT Model would Ice Skaters be an appropriate exercise? a. Stabilization Endurance b. Strength Endurance c. Maximal Strength d. Power
d. Power
_____ is an example of a core-power exercise. a. Back extension b. Marching c. Reverse crunch d. Rotation chest pass
d. Rotation chest pass
Multiplanar single-leg box hop-up with stabilization is an example of a _____. a. balance-strength exercise b. balance-modification exercise c. balance-stabilization exercise d. balance-power exercise
d. balance-power exercise
The focus of the power training phase of the Optimum Performance Training (OPT) model is to: a. achieve maximal muscle growth. b. reduce the recruitment of more motor units. c. decrease metabolic demand. d. increase the rate of force production.
d. increase the rate of force production.
In core-power training (Phase 5), exercises are designed to improve the _____. a. eccentric strength b. neuromuscular efficiency of the movement system c. intervertebral stability d. rate of force production of the core musculature
d. rate of force production of the core musculature
