5.13 Integrated Training and the OPT Model

Question 1

A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system.

Answer 1

Integrated training

Question 2

One’s belief that they can complete a task, goal, or performance; also known as self-confidence.

Answer 2

Self-efficacy

Question 3

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

Answer 3

Progressive overload

Question 4

Common and essential movements performed in daily life and are involved in exercise motions within a training session.

Answer 4

Fundamental movement patterns

Question 5

Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.

Answer 5

Hypertrophy

Question 6

The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.

Answer 6

Posture

Question 7

Squatting
Hip hinge
Pulling motions
Pushing motions
Vertical pressing

Answer 7

Examples of Fundamental movement patterns

Question 8

The type of training where an Individual may choose to train their chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, and shoulders and arms on Thursday

Answer 8

Isolated body-part training

Question 9

When muscles on each side of a joint have altered length-tension relationships.

Answer 9

Muscle imbalance

Question 10

Relating to one side of the body.

Answer 10

Unilateral

Question 11

Relating to two sides of the body.

Answer 11

Bilateral

Question 12

The degree to which specific joints or body segments can move; often measured in degrees.

Answer 12

Range of motion (ROM)

Question 13

front to back motions

Answer 13

Sagittal plane of motion

Question 14

side-to-side motions

Answer 14

Frontal plane of motion

Question 15

rotational motions

Answer 15

Transverse plane of motion

Question 16

external rotation

Answer 16

Abduction

Question 17

Internal rotation

Answer 17

Adductors

Question 18

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Answer 18

Acute variables

Question 19

One complete movement of an exercise.

Answer 19

Repetition

Question 20

A group of consecutive repetitions.

Answer 20

Set

Question 21

An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.

Answer 21

Training intensity

Question 22

The time taken to recuperate between sets.

Answer 22

Rest interval

Question 23

The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.

Answer 23

Training volume

Question 24

All the building blocks that are used to design an exercise program, which include repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, and exercise order.

Answer 24

Examples of Acute Variables

Question 25

Training method that involves different types of stretching techniques to improve tissue extensibility, which allows the body to move freely without being hindered.

Answer 25

Flexibility training

Question 26

Training method that refers to the capacity of respiratory and cardiovascular systems to provide muscles with oxygen during sustained and/or intense exercise

Answer 26

Cardiorespiratory training

Question 27

is the ability to control the position and motion of the trunk over the pelvis and legs for optimal production, transfer, and control of force and motion

Answer 27

Core stability

Question 28

A training method that can create better movement patterns for all clients and reduce the occurrence of falls in the elderly and ankle sprains for athletes. Used for improving postural control by challenging the alignment of the body’s center of gravity with regard to the base of support

Answer 28

Balance training

Question 29

Training method is also known as reactive or jump training. Form of exercise characterized by the expression of muscular power

Answer 29

Plyometric Training

Question 30

System of progressive exercises and instruction aimed at developing fundamental motor abilities to enhance the capability of individuals to be more skillful at faster speeds and with greater precision. Another form of exercise that can be misconstrued as something fit just for athletic purposes. Like plyometrics, these drills can all be modified to be beneficial for most types of clients.

Answer 30

Speed, agility, and quickness (SAQ) training

Question 31

Training method that is an effective mode of exercise to improve bone density and muscular strength and enhance cardiovascular health, promotes marked increases in muscle strength and hypertrophy, plays a fundamental role in improving athletic performance and rehabilitation from musculoskeletal injury, and effective method for increasing lean body mass and reducing body fat, especially when it is combined with proper dietary measures.

Answer 31

Resistance training

Question 32

A process of programming that systematically progresses any client to any fitness or sport-performance goal. This model is based on the scientific rationale of human movement science and uses the principles of integrated training discussed throughout this chapter.

Answer 32

Optimum Performance Training (OPT) model

Question 33

3 levels of training of OPT model

Answer 33

1. Stabilization
2. Strength
3. Power

Question 34

5 sub phases of OPT model

Answer 34

1. Stabilization endurance
2. Strength endurance
3. Muscular development
4. Maximal strength
5. Power

Question 35

The phase of OPT designed to teach optimal movement patterns (e.g., pushing, pulling, pressing, squatting, hip hinging) and to help clients become familiar with various modes of exercise

Answer 35

Phase 1: Stabilization Endurance Training

Question 36

Two exercises performed back to back in rapid succession with minimal to no rest. The first exercise is a traditional strength exercise performed in a stable environment (such as a bench press), whereas the second exercise is a stabilization-focused exercise performed in a less stable (yet controllable) environment (such as a stability ball push-up)

Answer 36

Superset

Question 37

What are the three phases of the strength level in the OPT model?

Answer 37

1. Phase 2 Strength Endurance Training
2. Phase 3 Muscular Development Training
3. Phase 4 Maximal Strength Training

Question 38

What is the goal of Phase 5 Power Training?

Answer 38

Increase maximal strength and rate of force production

Question 39

Ability of muscles to exert maximal force output in a minimal amount of time.

Answer 39

Rate of force production

Question 40

What is the focus of Phase 1 Stabilization Endurance Training?

Answer 40

Improving movement pat-terns exercise technique, muscle imbalances, ROM, core and joint stability, and cardiorespiratory conditioning.

Question 41

What is the goal of Phase 2 Strength Endurance Training?

Answer 41

enhance stabilization endurance while increasing prime mover strength.

Question 42

What is the goal of Phase 3 Muscular Development Training?

Answer 42

maximal muscle growth (such as bodybuilders). This phase of training can use a variety of resistance training exercises and methods to elicit a maximal response in muscle growth. This form of exercise can also be beneficial for those seeking to lose body fat while maintaining lean muscle mass.

Question 43

What is the goal of Phase 4 Maximal Strength Training?

Answer 43

maximal prime mover strength by lifting heavy loads. It is a common mode of training for strength athletes and others who require maximal strength.

Question 44

What is the goal of Phase 5 Power Training?

Answer 44

increase maximal strength and rate of force production