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
