6.21 The OPT Model

Question 1

To assist in the program design process, fitness professionals must be able to answer specific questions that are related to the appropriateness of exercise programming:

Answer 1

1. What are my client’s needs, goals, and abilities?
2. Does my client have any concerns or contraindications for exercise due to previous injuries or medical conditions?
3. What are the results from my client’s fitness assessment? Does my client exhibit muscle imbalances, poor posture, or limited mobility?
4. Which forms of exercise does my client like and dislike? Am I integrating liked exercises for my client to foster a positive environment?
5. What exercise variables, such as sets, repetitions, or rest periods, should I use that best match my client’s abilities, goals, and phase of training?
6. What exercise modalities, such as free weights, elastic bands, or machines, are appropriate for my client based on my client’s goals and fitness level?
7. What is the appropriate frequency (days per week) and duration (time per session) of exercise sessions that should be used?

Question 2

Goal of the fitness programming

Answer 2

goal is to create unique exercise programs that are systematic and progressive so that consistent overload can occur and fitness goals can be met.

Question 3

program design

Answer 3

organizational structure of exercises with appropriate volume and intensity to attain a specific fitness or performance goal

Question 4

The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.

Answer 4

training plan

Question 5

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

Answer 5

acute variables

Question 6

Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.

Answer 6

periodization (or planned fitness training)

Question 7

Periodization involves two primary objectives:

Answer 7

1. Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle)
2. Training different forms of strength in each period (or phase) to control training volume and to prevent injury

Question 8

ANNUAL PLAN (MACROCYCLE)

Answer 8

shows how the training program will progress for the long term, from month to month, to meet the desired goal (bird’s eye view)

outlines specified training schedules, projected fitness evaluation sessions, and planned recovery periods

Question 9

MONTHLY PLAN (MESOCYCLE)

Answer 9

divides a training plan into specified monthly cycles

The monthly plan details the specific days of each workout and the style of training used

Question 10

WEEKLY PLAN (MICROCYCLE)

Answer 10

details the specific workouts for the week

Microcycles are usually 7 days, but, depending on the client’s schedule, a microcycle could expand to 10 days, if desired

Many clients appreciate this plan the most, but without first developing the annual or monthly training plans, weekly plans can lack purpose, focus, and direction

Question 11

True/False: Periodization provides for the repeated use of different forms of training, at specific times, to elicit different adaptations in the body, such as muscular endurance, strength, and power

Answer 11

true

Question 12

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Answer 12

linear periodization

Question 13

A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.

Answer 13

undulating periodization

Question 14

Level 1 OPT Model: Stabilization

Answer 14

Phase 1: Stabilization Endurance Training

Primary Adaptations:

• Mobility and flexibility
• Core and joint stabilization
• Postural alignment and control
• Muscular and aerobic endurance

Progression:

• Master basic movement patterns.
• Progress exercises proprioceptively (controlled, yet unstable) once basic movement patterns are established.
• Increase the complexity of exercises once basic movement patterns have been established.

Question 15

Level 2 OPT Model: Strength Endurance

Answer 15

Phase 2: Strength Endurance Training

adaptations:

• Core strength and joint stabilization
• Muscular endurance and prime mover strength

progression:

• Decrease rest periods.
• Increase the volume of exercises (reps + sets).
• Increase the load (weight) of resistance training exercises.
• Increase the complexity of resistance training exercises.

Question 16

Level 2 OPT Model: Muscular Development

Answer 16

Phase 3: Muscular Development Training

adaptations:

• Core strength
• Muscular strength and hypertrophy

progression:

• Increase the volume of exercises.
• Increase the load of resistance training exercises.
• Increase the complexity of resistance training exercises.

Question 17

Level 2 OPT Model: Maximal Strength

Answer 17

Phase 4: Maximal strength training

adaptations:
- Core strength
- Maximal muscular strength

progression:

• Increase the load of resistance training exercises.
• Increase the sets of resistance training exercises.

Question 18

Level 3 OPT Model: Power Training

Answer 18

Phase 5: Power training

adaptations:
- Core strength
- Maximal muscular strength
- Rate of force production

progression:
- Increase the load of resistance training exercises.
- Increase the speed (repetition tempo) of exercises.
- Increase the sets of exercises.

Question 19

workout template is divided into 6 parts:

Answer 19

1. Warm-Up
2. Activation
3. Skill Development
4. Resistance Training
5. Client’s Choice, and
6. Cool-Down

Question 20

Warm up goal:

Answer 20

flexibility: increase joint range of motion and tissue extensibility and assist in correcting muscle imbalances. should only be performed on tissues that have been identified as overactive during the assessment process.
cardio: 5-10

increase heart and respiration rates and tissue temperature and psychologically prepare the individual for higher training intensities

Question 21

activation goal

Answer 21

strengthen underactive muscles identified during the assessment process, which will help reestablish ideal joint alignment, stability, and control. This can be accomplished by completing a short series of core and balance exercises.

Question 22

goal of skill development

Answer 22

optional portion; instruction/practice of new skills

more advanced: plyometric and SAQ exercises. These forms of exercise further develop an individual’s agility, reaction time, and overall athleticism

less advanced: substitute specialized instruction for skill acquisition. For example, clients new to exercise should be instructed on how to perfect basic movement patterns, such as pushing, pulling, pressing, squatting, hip hinging, and multiplanar movements

improve aerobic capacity and can serve as a substitute for traditional steady-state cardiorespiratory exercise

Question 23

goal of resistance training

Answer 23

developing joint and core stability, muscular endurance, hypertrophy, strength, power, and athleticism

increase lean muscle mass, reduce fat

Question 24

goal of client’s choice

Answer 24

ensure client adherence, autonomy and self-efficacy

create an environment that helps the client adhere to a fitness routine

Question 25

autonomy

Answer 25

Acting in accordance with how one wants to behave.

Question 26

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

Answer 26

self-efficacy

Question 27

goal of cool down

Answer 27

reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal resting lengths, prevent pooling of blood in the lower extremities, and restore body systems close to baseline

Question 28

The resting length of a muscle and the tension the muscle can produce at this resting length.

Answer 28

length-tension relationship

Question 29

The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.

Answer 29

activities of daily living (ADL)

Question 30

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

Answer 30

Fundamental movement patterns

Question 31

Compound (multijoint) movement pattern

Answer 31

An exercise or movement pattern that involves multiple joints and muscle groups.

(ex: squat) (ankles, knees, and hips)

Question 32

The normal curvature of the thoracic spine region, creating a convex portion of the spine. (hunchback)

Answer 32

kyphotic/kyphosis

Question 33

Muscles that assist agonists to produce a movement.

Answer 33

synergists (ex: pushing motion; prime mover is chest musculature and synergist is triceps brachii and anterior deltoids)

Question 34

Fundamental Movement Pattern Exercises (6)

Answer 34

1. Squatting
2. Hip hinge
3. Pulling motions
4. Pushing motions
5. Pressing
6. Multiplanar movement

Question 34

Fundamental Movement Pattern Exercises (6)

Answer 34

1. Squatting
2. Hip hinge
3. Pulling motions
4. Pushing motions
5. Pressing
6. Multiplanar movement