REPUBLIC OF THE PHILIPPINES

SORSOGON STAE COLLEGE

BULAN CAMPUS
BULAN SORSOGON

PHYSICAL EDICATION 1

FITNESS
EDUCATION
LEARNING MODULE
5

Jim Son H. Candelaria

Instructor
Sorsogon State College-Bulan Campus
Bulan Sorsogon
jmsnlabs1@gmail.com
09501662561

PHYSICAL EDUCATION 1 Physical Fitness

SORSOGON
 STATE COLLEGE SCHEDULE
BULAN CAMPUS
LESSON NO. 5

YEAR/COURSE/SECTION

OPT Model - Identifying Body Type - Workout Basics

You can make or break an outfit by not knowing your body type certain things
work on certain people. Make sure you’re dressing for your leg –length,
hip/chest size, etc.
Motive Phrase

Learning Objectives

 Understand and enumerate the phases of the OPT model

 Enumerate and discuss body types
 Appreciate the importance of knowing one’s body type.
 Create a workout plan for a particular body type.

WHAT IS THE OPT MODEL?

Optimum Performance Training is a fitness training system developed by Dr. Mike Clark. Based
on scientific evidence and principles, the model is highly adaptable and versatile in its
application, progressing individuals through five distinct yet complementary training phases.

 Phase 1: Stabilization Endurance

 Phase 2: Strength Endurance
 Phase 3: Hypertrophy
 Phase 4: Maximal Strength
 Phase 5: Power

PHASE 1: STABILIZATION ENDURANCE

Stabilization Endurance is the foundation of the entire OPT™ Model. During this first phase,
clients will perform 12-20 repetitions per set, their movement speeds will slow down, and the
intensity/weight used for exercises reduced to promote muscular endurance and ensure
correct form and technique.
Reinforcing correct movements in this phase can lead to strength gains — yes, even with lighter
weights — because of enhanced joint and postural control, and coordination. When
progressing client programs in this phase, a primary focus is on increasing proprioceptive
demand (controlled instability) of the exercises, rather than just increasing the amount of
weight the client uses.

PHASE 2: STRENGTH ENDURANCE

Ken Miller calls Phase 2 the “gateway phase” because it gives clients the chance to acclimate to
heavier weights and higher training intensities. Workouts in the Strength Endurance Phase
use superset techniques—in which a client will follow a more traditional strength exercise (such
as a bench press) with an exercise that has similar biomechanical motions but requires more
stabilization to perform (like a stability ball push-up).

PHASE 3: HYPERTROPHY (MUSCULAR DEVELOPMENT)

This phase is all about building strength and developing muscle. Hypertrophy / Muscular
Development training is ideal for the adaptation of maximal muscle growth, by focusing on
higher volumes of work at moderate-to-high intensity levels and with minimal rest periods
between exercise sets. These training variables contribute to cellular changes that result in an
overall increase in muscle size.

PHASE 4: MAXIMAL STRENGTH

Phase 4 is geared towards enhancing clients’ abilities to produce maximal muscular force.
Accomplishing this requires maximal efforts and lifting near-max/maximal loads during
resistance training—ranging anywhere from 85-100% of a client’s one-rep max—for 1-5
repetitions.

While similar to Hypertrophy/Muscular Development training in scope, developing maximal

strength largely depends on neuromuscular adaptations resulting from consistently and
progressively overloading muscles with higher intensities (loads). Because clients will be lifting
so heavy in this phase, longer rest periods between exercise sets and higher volumes of training
are usually required to optimize strength gains.

PHASE 5: POWER

This phase focuses on using high force and high velocity exercises to increase power. One
method to improve power is to perform supersets with contrasting loads. Like the supersets
outlined and used in Phase 2 of the OPT Model, supersets in this phase will consist of two
biomechanically similar exercises performed back-to-back—the first exercise should challenge
near-max/maximal strength for 1-5 reps, and the second exercise should involve and challenge
moving relatively low loads as fast and explosively as possible for 8-10 reps.

The rationale for this sequence is to activate and tap into as many muscle fibers as possible
with the maximal lift, while utilizing explosive exercises directly after to improve how quickly
and efficiently those muscle fibers contract. Keeping with the upper body exercise theme used
previously, an example Phase 5 superset is performing a bench press followed by a medicine
ball chest pass.

WHAT IS BODY TYPE?

Body type, or somatotype, refers to the idea that there are three generalized body
compositions that people are predetermined to have. The concept was theorized by Dr. W.H.
Sheldon back in the early 1940s, naming the three somatotypes endomorph, mesomorph,
and ectomorph.

It was originally believed that a person’s somatotype was unchangeable, and that certain
physiological and psychological characteristics were even determined by whichever one a
person aligns to.

According to Sheldon, endomorphs have bodies that are always rounded and soft, mesomorphs
are always square and muscular, and ectomorphs are always thin and fine-boned.
He theorized that these body types directly influenced a person’s personality, and the names
were chosen because he believed the predominate traits of each somatotype were set in stone,
derived from pre-birth preferential development of either the endodermal, mesodermal, or
ectodermal embryonic layers.
ENDOMORPH
 Relative predominance of soft roundness throughout various regions of the body.
 Digestive viscera are more massive and relatively dominate bodily economy.
 Have a more relaxed, comfortable, and extroverted personality.

Whether you’re looking to drop excess pounds or add some muscle definition, getting results
involves maintaining a healthy diet and regular exercise. But depending on your body type,
some diet and workout plans may work better than others.

If you have a higher percentage of body fat and little muscle definition, you may have what is
known as an endomorph body. Some people with endomorphic bodies struggle with weight
loss. However, the key is understanding how your body type differs from other types and
knowing what to eat and what not to eat.

Endomorphs are said to have a higher percentage of body fat with less muscle mass. They’re
often heavier and rounder, but not necessarily obese. Because of their physical makeup, people
with endomorphic bodies are more sensitive to calorie consumption than people with other
body types. Endomorphs must carefully watch their food intake to ensure they don’t consume
more calories than they burn. Other characteristics include a larger frame and an inability to
drop weight.

MESOMORPH
Relative predominance of muscle, bone, and connective tissue that dominates bodily economy.
Heavy, hard, and rectangular in outline.
Have a more active, dynamic, assertive, and aggressive personality.

According to Sheldon, people with a mesomorph body type tend to have a medium frame. They
may develop muscles easily and have more muscle than fat on their bodies.
Mesomorphs are typically strong and solid, not overweight or underweight. Their bodies may
be described as rectangular in shape with an upright posture.
Other characteristics include:
 square-shaped head
 muscular chest and shoulders
 large heart
 muscular arms and legs
 even weight distribution
Mesomorphs may have no trouble eating what they want to eat, as they may lose weight easily.
On the flip side, they may gain weight just as readily. Those who are trying to stay trim may
consider this characteristic a disadvantage.

ECTOMORPH
 Relative predominance of linearity and fragility
 Greatest skin surface area relative to body mass causes greater sensory exposure
 Have a more introverted, thoughtful, inhibited, and sensitive personality.

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle.
Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with
little width.

Typical Traits of an Ectomorph:

 Small “delicate” frame and bone structure
 Classic “hard gainer”
  Flat chest
 Small shoulders
 Thin
 Lean muscle mass
 Finds it hard to gain weight
 Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up
calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts
should be short and intense focusing on big muscle groups. Supplements are definitely
recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the
night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle
easier for them.

YOUR BODY TYPE IS NOT A LIFE SENTENCE

As they are understood and accepted today, body types reflect a generalized picture of how a
person’s physiology is functioning in their current state. The observable somatotype represents
the current sum of their physical, dietary, and lifestyle choices up to that point in time,
combined with a variety of uncontrollable factors influenced by both genetics and the
surrounding environment.

For example, at one extreme end of the spectrum, a person who has easy access to high-quality
food, makes habitually healthy diet choices, is free of chronic disease, and consistently trains at
progressively higher intensities will always have a more functional, muscular, and leaner body
composition. On the flip side, someone who always sits all day and eats a lots of excess calories
from junk food will undoubtedly develop the “soft roundness” stated in Sheldon’s original
classification of endomorphs.

But remember, a body type is not a life sentence. If it were, personal trainers and nutrition
coaches would all be out of jobs. The fitness industry, at its core, is all about helping people
learn to use tools they can control (i.e., improved lifestyle, diet, and exercise techniques) to
overcome challenges presented by genetic and environmental factors that they otherwise have
no agency over.

Body type will shift based on lifestyle, activity, and diet modifications. This notion is made clear
when looking at average physiques of elite athletes in different sports, where consistent
training and diet standards lead to similar average body compositions grouped across the
somatotype spectrum.

HOW TO IMPROVE YOUR BODY COMPOSITION?

Research continues to prove that physical training and consistent, habitual changes to the diet
have a strong influence on improving body composition. Metabolic conditions such as hyper- or
hypothyroidism are fully within the realm of modern medicine to manage and improve, and
chronic conditions like type 2 diabetes are manageable and can even be remedied in many
cases through improvements to diet and exercise routines. Simply type “[exercise/diet] impact
on body composition” into your favorite search engine and quickly become overwhelmed with
the breadth of research spanning the last century.

The human body is highly adaptable and always seeks homeostasis (i.e., equilibrium) within its
environment. But it can take a while to break old patterns that the body has gotten used to.
This fact – that change takes time and consistency – is more than likely what leads many people
to resign to the notion that they are stuck in a somatotype; because change is hard, and it’s
often far easier and convenient to chalk one’s body dissatisfaction up to forces beyond direct
control. But this is also where Certified Personal Trainers and Nutrition Coaches have the most
opportunity to build long-lasting relationships with clients.
Muscle is healthily gained at around one pound per month, and fat healthily lost at around one
pound per week. After a desirable body composition has been attained through lifestyle
modification, physical training, and healthy changes to diet – and, more importantly, when
those new habits are adopted and maintained permanently – the new body that is symptomatic
of all those changes will eventually become the “new normal.”

Metabolisms and appetites adjust to new energy intakes, physical activity becomes a natural
part of the day instead of a chore, and someone who was predominately ectomorphic or
endomorphic will eventually see themselves displaying far more mesomorphic traits over time.
HOW TO IDENTIFY BODY TYPE?

In light of all this, understanding a client’s current-state body type is quite beneficial for fitness
professionals. A simple observation of body composition can help quickly identify various
physiological situations a client might be dealing with and allow you to tailor solutions that will
preferentially address each one. Use the following somatotype traits to determine which one a
person primarily aligns to:

ENDOMORPHIC
 Stockier bone structures with larger midsection and hips.
 Carries more fat throughout the body.
 Gains fat fast and loses it slow.
 Naturally slow metabolism; potentially due to chronic conditions (e.g., thyroid
deficiency, diabetes) but too frequently the result of a sedentary lifestyle and
chronically-positive daily energy balance

MESOMORPHIC
 Medium bone structure with shoulders wider than the hips.
 Developed athletic musculature.
 Efficient metabolism; mass gain and loss both happen with relative ease.

ECTOMORPHIC
 More narrow shoulders and hips in respect to height.
 Relatively smaller muscles in respect to bone length.
 Naturally fast metabolism makes it difficult for many to gain mass.
 Potentially indicative of disordered eating (e.g., anorexia, bulimia) when BMI is ≤17.

Once you identify your somatotype, consider the structural and metabolic challenges that are
associated with you. Then, tailor the exercise programming and dietary program to overcome
those hurdles. This will preferentially develop the necessary foundation of your body.

For the typical new client, the initial, overarching goal to “get in shape” will essentially boil
down to a desire to shift their current-state body type toward a more mesomorphic physiology.

Obviously, there will be exceptions to this rule – there will always be endomorphs who want to
get even bigger to compete in strongman events and ectomorphs who want to keep thin and
trim for running ultramarathons – but it rings true for the majority of clients seeking the help of
a Certified Personal Trainer or Nutrition Coach.

HOW TO TRAIN ENDOMORPHS?

Training endomorphs should predominantly focus on fat loss techniques until a desirable body
composition and functional cardiorespiratory efficiency have been achieved. Resistance training
should be used to strengthen muscles and stabilize joints to support more-efficient movement
elsewhere in life, but this population tends to need cardiorespiratory improvement and fat loss
above all.
In the gym, work through OPT Phase 1 and Phase 2, but keep the majority of training sessions
focused on metabolic conditioning. Use short rest periods, circuits for resistance exercises, lots
of plyometrics (within client tolerance), and use as much additional time as possible for steady-
state cardio.

Consistent anaerobic and aerobic training will help endomorphic bodies increase their

metabolic efficiency and boost the body’s daily energy requirement. Additionally, recommend
that primarily-endomorphic clients increase their non-exercise activity thermogenesis (NEAT)
factor as much as possible, moving more during times of the day when they’re not in the gym.
Commitment to a less-sedentary lifestyle overall is the most important thing for this population
to begin overcoming their metabolic challenges.

Remember to:
 Maximize calorie burn and the improvement of metabolic efficiency by primarily using
high-intensity, metabolic training techniques.
 Consume a high-protein diet with balanced carbs and fats that maintains a slight
negative energy balance.

HOW TO TRAIN ECTOMORPHS

Ectomorphs face the opposite set of challenges as primarily-endomorphic individuals. Due to

the numerous factors previously mentioned, most ectomorphic clients have developed bodies
with highly active metabolisms and “lanky” bone structures, making it hard for them to put on
mass and keep it on. For this reason, exercise techniques for hypertrophy and maximal strength
should be prioritized, with a greatly-reduced focus on cardiorespiratory training to reduce
overall energy utilization.

After working through the initial level of the OPT model, Phases 3 and 4 will be of most benefit
to average clients in this population. Hypertrophy and maximal strength resistance training are
primarily anaerobic in nature and, when combined with longer rest periods, won’t stimulate
elevated calorie burn in the moment like more-intense, fast-paced exercise programs will.
When paired with a consistently-positive energy balance, this type of lifting will preferentially
help ectomorphs build up their body mass.

To accompany the mass gain-focused resistance training, ectomorphic bodies should eat a mass
gain-focused diet. These individuals tend to burn through energy sources faster than most, so
ample calories will be needed. Low-carb, fat-loss focused diets are not recommended here, and
in some cases, it may be prudent to recommend that ectomorphic clients even incorporate
“mass gainer” nutritional shakes into their diets.

Remember to:
 Maximize muscle gain using lower-intensity hypertrophy and maximal strength
resistance training with longer rest periods.
 Consume a high-protein diet with balanced carbs and fats that maintains a positive
energy balance.

HOW TO TRAIN MESOMORPHS?

There’s no avoiding the fact that mesomorphs have things a bit easier than others. Their
metabolisms are relatively efficient, they carry functional – if not athletic – muscle mass and are
essentially ready to take on whatever fitness goal they please with minimal foundational work.

But remember, while there are undoubtedly some people who look lean and fit with zero
effort, they are the exception to the rule. Most individuals who present a more-mesomorphic
body composition have developed it as a consequence of numerous factors over their entire
lifetime. And for formally endo- or ectomorphic individuals who have improved their lifestyles,
diets, and fitness, hard work and discipline are the biggest factors of all.
A mesomorphic body type indicates a client is ready to transition to more advanced forms of
power (like SAQ training), athletic, and sport-specific training. Comparatively, diets for
mesomorphic bodies should be tailored specifically to health and fitness goals. Protein should
be consumed anywhere between 1.2 and 2.2 grams per kilogram body weight depending on
the intensity of the exercise program, with remaining calories coming from a blend of healthy
carbs and fats. Then, if changes in body composition are still desired, the daily calorie load can
either be increased or decreased to gain or lose weight, respectively.

Remember to:
 Utilize OPT Phases directly aligned to client goals.
 Eat specifically for fitness goals and activity, increasing or decreasing daily calories to
preferentially control body composition with positive, neutral, or negative energy
balances.
 Increase protein intake.

End of the Topic. Thank you and God bless!