14 - Integrated Program Design and the OPT Model Flashcards
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?
Power
Which of the following is required in order to develop maximal strength or power?
Longer rest periods
Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?
Barbell squat
During resistance training, a client is most likely to achieve strength endurance goals when performing which of the following?
Fewer sets when performing higher repetitions at a moderate intensity
A client finishes four weeks of a Phase 4 OPT program. Which of the following adaptations is most likely to occur?
Increased maximal strength
During the Stabilization Phase of the OPT model, which tempo is recommended for resistance training exercises?
4/2/1
How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?
1-3
The adaptation of stabilization endurance is achieved by which of the following?
12-20 repetitions at 50-70% of 1RM
Low-volume training with high intensity increases which of the following?
Rate of force production
In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?
Phase 2
When working with loads exceeding 90 percent of maximum, a client would not exceed a workout volume of?
30 reps
How many sets per exercise should be performed for resistance training in the Power Phase of training of the OPT model?
3-5
What type of exercise is used second in a Phase 2: Strength Endurance superset?
Stabilization
High-volume training with low intensity increases which of the following?
Metabolic rate
The adaptation of muscular hypertrophy is best achieved using which of the following repetition tempos?
2/0/2
Which method is most appropriate for Strength Endurance training?
Using superset techniques with high volume for about 4 weeks
During a Phase 3: Hypertrophy workout, what is the recommended rest interval?
0-60 seconds
Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training?
12-20
Acute variables determine which of the following?
The amount of stress placed on the body
For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?
2-4
How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?
1-3
Which of the following is within the recommended set range for a resistance training exercise when working in the Power Phase?
3
Which of the following defines the speed at which each muscle action is performed?
Repetition tempo
Which of the following is the most appropriate rest interval when hypertrophy is the goal?
30 seconds
In the Power Phase, which of the following supersets would be the most appropriate?
Barbell squat followed by tuck jump
Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur?
Acute variables
When performing a Phase 4 workout, how many repetitions per resistance training exercise should be performed?
1-5
In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?
Phase 2
During resistance training, a client is most likely to achieve strength endurance goals when performing which of the following?
Fewer sets when performing higher repetitions at a moderate intensity
Low-volume training with high intensity increases which of the following?
Rate of force production
For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?
2-4
Which method is most appropriate for Strength Endurance training?
Using superset techniques with high volume for about 4 weeks
Low-volume training with high intensity increases which of the following?
Rate of force production
High-volume training with low intensity increases which of the following?
Metabolic rate
For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?
2-4
