ch 1

Question 1

The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model

Answer 1

0-60 seconds

Question 2

What are three things recent research has demonstrated regarding circuit training

Answer 2

it is just as beneficial as traditional cardio training, it produces great levels of EPOC and strength, and it produces near identical caloric expenditure when compare d to walking at a fast pace

Question 3

the recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model

Answer 3

12-20 reps, 1-3 sets

Question 4

The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model

Answer 4

50-70%

Question 5

The recommended intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model

Answer 5

0-90 seconds

Question 6

List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model

Answer 6

Perform 8-12 reps, 2-4 sets, 2/0/2 temp for strength exercises; 4/2/1 temp for stabilization exercises; 70-8-% intensity; 0-60 seconds rest

Question 7

What is the recommended resistance training exercise selection for Phase 2 of the OPT model

Answer 7

Perform 1 strength exercise superset with 1 stabilization exercise

Question 8

what is the recommended exercise selection and intensity for Phase 3 of the OPT model

Answer 8

2-4 strength level exercises per body part, 75-85% intensity

Question 9

The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model

Answer 9

3-5

Question 10

What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model

Answer 10

2/0/2