Ch 14- Integrated Program Design

Question 1

What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?

Answer 1

0-60 seconds

Question 2

Which phase of the OPT model uses a Super Set combination such as a Squat (rest 1 minute) into an Ice skater?

Answer 2

A) Stabilization
B) Hypertrophy
C)Strength
D) Power

ANswer: D - POWER

Question 3

Which phase of the OPT model uses an X-X-X tempo?

Answer 3

a- stabilization
b- maximal strength
c-hypertrophy
d-maximal power

Answer: B ) MAXIMAL STRENGTH

Question 4

which phase of the opt model uses a 0-60 second rest period?

Answer 4

HYPERTROPHY

Question 5

which phase of the opt model uses a 2-1-2 tempo?

Answer 5

stabilization
hypertrophy
power
? 
A: none of the above

Question 6

which phase of the opt model uses a super set combo such as a bench press into a push up?

Answer 6

Strength Endurance

Question 7

What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?

Answer 7

4-2-1

Question 8

What is the recommended rest period in between PAIRS in the Power Phase of the OPT Model (with reference to resistance training)?

Answer 8

1-2 minutes

Question 9

Phase 1: STABILIZATION PERIOD…

Answer 9

Acute variables are: 4-2-1 tempo
0-90 sec rest
vertical loading 
1-3 sets
50-70% intensity 
4-6 weeks duration (as with all phases)
important for correcting muscular imbalances, strengthening ligaments and tendons 
associated with anything proprioception

Question 10

What is the recommended rest period between CIRCUITS in the Power Phase (phase 5) of the OPT Model (with reference to resistance training)?

Answer 10

3-5 minutes

Question 11

What are the acute variables of training?

Answer 11

repetitions, sets; training intensity; repetition tempo; training volume; rest interval; training frequency; training duration; exercise selection

Question 12

What is the repetition range for resistance training in Phase 3 (HYPERTROPHY) of the OPT Model?

Answer 12

6 to 12 reps

and 3-5 SETS

Question 13

What is the repetition range for resistance training in the phase of Strength Endurance Training?

Answer 13

8-12

Question 14

What are the recommended tempos for resistance training exercises in Phase 2 (strength endurance) of the OPT Model?

Answer 14

2/0/2 strength exercise and 4/2/1 stabilization exercise

Question 15

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

Answer 15

70-80%

Question 16

What is the repetition range for resistance training in Phase 4 (maximal strength) of the OPT Model?

Answer 16

1-5 (HEAVY REPS)

Question 17

What is the tempo for stabilization-plyometric exercises?

Answer 17

3-5 second hold on landing