Ch 14 - Integrated Program Design & OPT model Flashcards
A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?
Macro cycle
Maximal strength adaptations during a resistance training program are best achieved with which of the following rest periods?
3-5 minutes
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?
Hypertrophy training
Which of the following is within the recommended set range for a resistance training exercise when working in the Power Phase?
3
Which of the following is the most appropriate rest interval when hypertrophy is the goal?
30 seconds
When in Phase 1: Stabilization Endurance training of the OPT model, which of the following tempos should be used when performing resistance training exercises?
4:2:1
Which of the following is a true statement about a set in a training program?
It is a group of consecutive repetitions
Which of the following is the appropriate rest interval when training in the Maximal Strength Phase?
3 minutes
During a Phase 3: Hypertrophy workout, what is the recommended rest interval?
0-60 seconds
What type of exercise is used second in a Phase 2: Strength Endurance superset?
Stabilization
Acute variables determine which of the following?
The amount of stress placed on the body
In the Power Phase, which of the following supersets would be the most appropriate?
Barbell squat followed by tuck jump
How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?
1-3
Which of the following defines the speed at which each muscle action is performed?
Repetition tempo
What type of exercise is used second in a Phase 2: Strength Endurance superset?
Stabilization
Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training?
12-20
How many sets per exercise should be performed for resistance training in the Power Phase of training of the OPT model?
3-5
Which of the following involves the number of training sessions performed during a specified period?
Frequency
What is the focus of Stabilization Endurance training in the Optimum Performance Training (OPT) model?
Increasing neuromuscular efficiency of the core musculature
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?
Acute variables
When training in Phase 1: Stabilization Endurance, what is the main method of progression?
Increasing proprioception
A fitness professional is training a beginner client who has never tried resistance training. How many exercises per body part is most appropriate?
1-2
When training a client in the Stabilization Level, what is the proper immediate progression for a ball two-arm dumbbell chest press?
Alternating arms
For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?
2-4
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?
8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise
When working with loads exceeding 90 percent of maximum, a client would not exceed a workout volume of?
30 reps
What is the focus of the Power Phase of the Optimum Performance Training (OPT) model?
Increase the rate of force production
In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?
Phase 2
Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?
Barbell squat
In the context of selecting an appropriate speed of movement during training, from which of the following is muscular endurance and stabilization best developed?
Slow repetition tempo
The adaptation of muscular hypertrophy is best achieved using which of the following repetition tempos?
2/0/2
Which of the following is required in order to develop maximal strength or power?
Longer rest periods
Which of the following training variables should be low when intensity is high?
Volume
Low-volume training with high intensity increases which of the following?
Rate of force production
Power training is done in which phase of the Optimum Performance Training (OPT) model?
Phase 5
Which of the following is a training plan that involves a week long exercise program based upon the Optimum Performance Training (OPT) model?
Microcycle
Which of the following represents how much effort a client puts into performaing an exercise?
Intensity
What percentage of ATP and PC recovery result from a rest interval of 40 seconds between sets of resistance exercise?
0.75
The adaptation of stabilization endurance is achieved by which of the following?
12-20 repetitions at 50-70% of 1RM
What are the different cycles of a plan?
micro = weekly plan meso = monthly plan macro = annual plan
