Ch. 13 Intergrated Training And The OPT Model

Question 1

Integrated training

Answer 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

Question 2

Self-efficacy

Answer 2

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

Question 3

Progressive overload

Answer 3

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

Question 4

Fundamental movement patterns

Answer 4

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

Question 5

Hypertrophy

Answer 5

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

Question 6

Posture

Answer 6

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

Question 7

Muscle imbalance

Answer 7

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

Question 7

Muscle imbalance

Answer 7

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

Question 8

Unilateral

Answer 8

Relating to one side of the body.

Question 9

Bilateral

Answer 9

Relating to two sides of the body.

Question 10

Range of motion (ROM)

Answer 10

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

Question 11

Acute variables

Answer 11

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

Question 12

Repetition

Answer 12

One complete movement of an exercise.

Question 13

Set

Answer 13

A group of consecutive repetitions.

Question 14

Training intensity

Answer 14

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

Question 15

Rest interval

Answer 15

The time taken to recuperate between sets.

Question 16

Training volume

Answer 16

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

Question 17

Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance?

Answer 17

Integrated training

Question 18

What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?

Answer 18

Progressive overload

Question 19

Proprioception

Answer 19

The body’s ability to naturally sense its general orientation and relative position of its parts.

Question 20

Stretch-shortening cycle

Answer 20

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Question 21

What is the number one cause of death around the world?

Answer 21

Heart disease

Question 22

OPT model is divided into three different levels of training. What are they?

Answer 22

stabilization,
strength, and
power

Question 23

five phases of OPT training model

Answer 23

Phase 1- stabilization endurance 
Phase 2- strength endurance 
Phase 3- muscular development 
Phase 4- maximal strength 
Phase 5- power

Question 24

Superset

Answer 24

Two exercises performed back to back in rapid succession with minimal to no rest.

Question 25

Rate of force production

Answer 25

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

Question 26

Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise?

Answer 26

Phase 1

Question 27

What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest?

Answer 27

Superset