C01, P02 - K - OPT Model

Question 1

The Optimum Performance Training (OPT) model focuses on what three areas?

Answer 1

1. Physiological (cardio, metabolic).
2. Physical (less fat, more muscle).
3. Performance benefits (strength, power, flexibility).

Question 2

What are the three levels of the OPT model?

Answer 2

Stabilization, Strength, Power

Question 3

What are the five phases of the OPT model?

Answer 3

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

Question 4

What is the main focus of the first phase?

Answer 4

Increase muscular endurance while developing optimal muscular efficiency (coordination).

Question 5

What are the training strategies for the first phase?

Answer 5

1. Low loads with high repetitions.

2. Train in a proprioceptively enriched environment.

Question 6

What are the goals of the first phase?

Answer 6

1. Improve muscular endurance.
2. Enhance joint stability.
3. Increase flexibility.
4. Enhance control of posture.
5. Improve neuromuscular efficiency.

Question 7

What are the goals of the second phase?

Answer 7

1. Improve stabilization endurance.
2. Increase prime mover strength.
3. Improve overall work capacity.
4. Enhance joint stabilization.
5. Increase lean body mass (muscle).

Question 8

What are the training strategies of the second phase?

Answer 8

1. Moderate loads and repetitions (8-12).

2. Use supersets with similar joint dynamics.

Question 9

What is the goal of the third phase?

Answer 9

Increase muscle size.

Question 10

What is the training strategy of the third phase?

Answer 10

High volume, moderate to high loads, with moderate to low repetitions (6-12).

Question 11

What are the goals of the fourth phase?

Answer 11

1. Increase motor unit recruitment.
2. Increase frequency of motor recruitment.
3. Improve peak force.

Question 12

What is the training strategy for the fourth phase?

Answer 12

High loads, low repetitions (1-5), longer rest periods.

Question 13

What is the focus of the fifth phase?

Answer 13

Develop speed and power.

Question 14

What are the goals of the fifth phase?

Answer 14

1. Enhance neuromuscular efficiency.
2. Enhance prime mover strength.
3. Increase rate of force production.

Question 15

What are the training strategies of the fifth phase?

Answer 15

1. Supersets with one traditional heavy load followed by a power exercise with light load performed as fast as possible.
2. Perform all exercises as fast as can be controlled.