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Question 1

What are activation techniques used for after the warm-up?

Answer 1

Activation techniques are used for the kinetic chain (core and balance)

Example sentence: Activation techniques may include exercises such as plank variations and single-leg balance drills.

Question 2

What comes after Plyos and SAQ in the exercise sequence?

Answer 2

Resistance training exercise / patterns

Example sentence: Resistance training exercises may include squats, deadlifts, and lunges.

Question 3

What is the clients’ choice in the exercise sequence?

Answer 3

Clients’ choice to make it FUN

This allows clients to choose exercises or activities they enjoy to keep the workout engaging and enjoyable.

Question 4

What should be done after the workout to properly cool down?

Answer 4

Cool-down 5-10 minutes

It is important to gradually decrease heart rate and stretch muscles after a workout to aid in recovery.

Question 5

Which muscles are engaged during a squat pattern?

Answer 5

Muscles engaged during a squat pattern: Knee = quads, hips = glutes

Squats primarily target the quadriceps and glute muscles.

Question 6

Muscles engaged during a hinge pattern

Answer 6

hip = glutes and hamstrings

Example sentence: Performing deadlifts engages the glutes and hamstrings.

Question 7

Muscles engaged during a pulling pattern

Answer 7

lats, biceps, traps; actions = extension, retraction

Additional information: Pull-ups are a great exercise for engaging the lats, biceps, and traps.

Question 8

Muscles engaged during a pushing pattern

Answer 8

Chest, triceps; actions = flexion, protraction

Example sentence: Push-ups target the chest and triceps.

Question 9

Muscles engaged during a pressing overhead pattern

Answer 9

Deltoids & triceps

Question 10

Three Blocks of the OPT model

Answer 10

Stabilization, Strength & Power

Question 11

Phase 1 OPT model Stabilization Endurance Acute Variables

Answer 11

• 4-2-1-1 tempo
• 0-90 second rest period
• Vertical Loading
• 1-3 sets
• 50-70% intensity
• 4-6 weeks in duration

Important for correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception & neuromuscular efficiency.

Question 12

Phase 2 OPT model Strength Endurance Acute Variables

Answer 12

• Super Sets: Two exercises performed back to back without any rest: Bench Press into a Push-up; Squats into a step-up; Pull-Up into a single arm cable row; Military Press into Scaption

NASM term for shoulder stabilization exercise.

Question 13

Phase 3 OPT model Muscular Development Acute Variables

Answer 13

• 2-0-2-0 tempo
• 0-60 second rest period
• Horizontal Loading
• 3-6 sets
• 75-85% intensity

Important for adding size (hypertrophy is the opposite of atrophy, it means to grow the size of muscle fibers).

Question 14

Phase 4 OPT model Maximal Strength Acute Variables

Answer 14

• X-X-X-X tempo
3-5-minute rest period
• Horizontal Loading
• 3-5 sets
• 85-100% intensity
• Important for optimizing rate of force.

Question 15

What are the acute variables for Phase 5 of the OPT model Power?

Answer 15

• X-X-X-X tempo
• Super Sets (like Phase 2), BUT it’s strength (1-5 reps Heavy) followed by power (1-10 reps explosive):
• Bench Press into Plyometric Push-up; Pull-Up into Ball Slams; Squats into Jumps.
• 3-5 minute rest period
• Horizontal Loading
• 3-6 sets
• 85-100% intensity for exercise 1, followed by 30-45% or 10% of body weight for exercise 2.
• Important for optimizing rate of force and explosiveness.

Example: Bench Press followed by Plyometric Push-up

Question 16

What is the intensity range for exercise 1 in Phase 5 of the OPT model Power?

Answer 16

85-100% intensity

Important for optimizing rate of force and explosiveness.

Question 17

What is the intensity range for exercise 2 in Phase 5 of the OPT model Power?

Answer 17

30-45% or 10% of body weight

Important for optimizing rate of force and explosiveness.