Ch 14 - Integrated Program Design & OPT model

Question 1

A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?

Answer 1

Macro cycle

Question 2

Maximal strength adaptations during a resistance training program are best achieved with which of the following rest periods?

Answer 2

3-5 minutes

Question 3

Which of the following is a stage of the OPT model specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size?

Answer 3

Hypertrophy training

Question 4

Which of the following is within the recommended set range for a resistance training exercise when working in the Power Phase?

Answer 4

3

Question 5

Which of the following is the most appropriate rest interval when hypertrophy is the goal?

Answer 5

30 seconds

Question 6

When in Phase 1: Stabilization Endurance training of the OPT model, which of the following tempos should be used when performing resistance training exercises?

Answer 6

4:2:1

Question 7

Which of the following is a true statement about a set in a training program?

Answer 7

It is a group of consecutive repetitions

Question 8

Which of the following is the appropriate rest interval when training in the Maximal Strength Phase?

Answer 8

3 minutes

Question 9

During a Phase 3: Hypertrophy workout, what is the recommended rest interval?

Answer 9

0-60 seconds

Question 10

What type of exercise is used second in a Phase 2: Strength Endurance superset?

Answer 10

Stabilization

Question 11

Acute variables determine which of the following?

Answer 11

The amount of stress placed on the body

Question 12

In the Power Phase, which of the following supersets would be the most appropriate?

Answer 12

Barbell squat followed by tuck jump

Question 13

How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?

Answer 13

1-3

Question 14

Which of the following defines the speed at which each muscle action is performed?

Answer 14

Repetition tempo

Question 15

What type of exercise is used second in a Phase 2: Strength Endurance superset?

Answer 15

Stabilization

Question 16

Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training?

Answer 16

12-20

Question 17

How many sets per exercise should be performed for resistance training in the Power Phase of training of the OPT model?

Answer 17

3-5

Question 18

Which of the following involves the number of training sessions performed during a specified period?

Answer 18

Frequency

Question 19

What is the focus of Stabilization Endurance training in the Optimum Performance Training (OPT) model?

Answer 19

Increasing neuromuscular efficiency of the core musculature

Question 20

What is the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur?

Answer 20

Acute variables

Question 21

When training in Phase 1: Stabilization Endurance, what is the main method of progression?

Answer 21

Increasing proprioception

Question 22

A fitness professional is training a beginner client who has never tried resistance training. How many exercises per body part is most appropriate?

Answer 22

1-2

Question 23

When training a client in the Stabilization Level, what is the proper immediate progression for a ball two-arm dumbbell chest press?

Answer 23

Alternating arms

Question 24

For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?

Answer 24

2-4

Question 25

A client has been training three times per week in the Hypertrophy Phase of the OPT model for the last two weeks. He has worked with a repetition range of 8 to 12 repetitions, at an intensity of 80% to 85%, and rested for 20 to 30 seconds in between each exercise. He is no longer improving his strength and has expressed feeling fatigued. Which of the following modifications should be made to minimize the effects of overtraining?

Answer 25

8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise

Question 26

When working with loads exceeding 90 percent of maximum, a client would not exceed a workout volume of?

Answer 26

30 reps

Question 27

What is the focus of the Power Phase of the Optimum Performance Training (OPT) model?

Answer 27

Increase the rate of force production

Question 28

In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?

Answer 28

Phase 2

Question 29

Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?

Answer 29

Barbell squat

Question 30

In the context of selecting an appropriate speed of movement during training, from which of the following is muscular endurance and stabilization best developed?

Answer 30

Slow repetition tempo

Question 31

The adaptation of muscular hypertrophy is best achieved using which of the following repetition tempos?

Answer 31

2/0/2

Question 32

Which of the following is required in order to develop maximal strength or power?

Answer 32

Longer rest periods

Question 33

Which of the following training variables should be low when intensity is high?

Answer 33

Volume

Question 34

Low-volume training with high intensity increases which of the following?

Answer 34

Rate of force production

Question 35

Power training is done in which phase of the Optimum Performance Training (OPT) model?

Answer 35

Phase 5

Question 36

Which of the following is a training plan that involves a week long exercise program based upon the Optimum Performance Training (OPT) model?

Answer 36

Microcycle

Question 37

Which of the following represents how much effort a client puts into performaing an exercise?

Answer 37

Intensity

Question 38

What percentage of ATP and PC recovery result from a rest interval of 40 seconds between sets of resistance exercise?

Answer 38

0.75

Question 39

The adaptation of stabilization endurance is achieved by which of the following?

Answer 39

12-20 repetitions at 50-70% of 1RM

Question 40

What are the different cycles of a plan?

Answer 40

micro = weekly plan
meso = monthly plan
macro = annual plan