CH 21

Question 1

5 phases of the OPT model

Answer 1

1. stabilization level
2. strength level (Strength endurance)
3. strength level (Hypertrophy training)
4. strength level (Maximal strength)
5. Power

Question 2

Phase number one (stabilization level)

Answer 2

increase muscular endurance and stability while developing optimal neuromuscular efficiency

proprioceptive based

Question 3

Phase number two (strength level) - Strength endurance

Answer 3

enhance stabilization endurance while increasing prime mover strength

Supersets similar joint movements

Question 4

Phase number three (strength level) - Hypertrophy training

Answer 4

goal of maximal muscle growth

Question 5

Phase number four (strength level) - Maximal strength training

Answer 5

traditional strength training exercise with heavy load and superset it with a power exercise with a light load, as fast as possible

enhance neuromuscular efficiency, enhance prime mover strength, and increase the rate of force production.

Question 6

Which two phases recommend using supersets

Answer 6

Phase 2 and phase 5 have supersets

Question 7

What are the three levels of training?

Answer 7

Stabilization, strength, and power

Question 8

Low intensity training” would be labelled as which level of training?

Answer 8

Stabilization.

Question 9

Hypertrophy training, how many exercises per body parts are recommended?

Answer 9

2 to 4 strength level exercises per body part

Question 10

Max Strength how many exercises per body parts are recommended?

Answer 10

1 to 3 exercises. Maximal strength training phase focuses on increasing the load placed on tissues of the body

Question 11

What does max intensity work improve?

Answer 11

• Recruitment of motor units
• Rate of force production
• Motor unit synchronization

Question 12

Muscular endurance/stabilization (Program Design)

Answer 12

Reps 12-20

Sets 1-3

Intensity 50-70%

Tempo 4/2/1

Rest 0-90

Question 13

Hypertrophy (Program Design)

Answer 13

Reps 6 to 12

Sets 3-5

Intensity 70-85%

Tempo 2/0/2

Rest 0-60

Question 14

Max Strength

(Program Design)

Answer 14

Reps 1-5

Sets 4-6

Intensity 85-100%

tempo Fast

Rest 3-5 min

Question 15

Power Program Design

Answer 15

Reps 1-10

Sets 3-6

Intensity 30-45% or 10% of BW

Tempo Fast

Rest 3-5 Min

Question 16

Training Plan

Set up

Answer 16

5-10 min warm-up, activation techniques are used for the kinetic chain (core and balance)
Plyos and SAQ (speed, agility and quickness would go next)
Resistance training exercise / patterns
Clients choice to make it FUN
Cool-down 5-10 minutes

Question 17

Phase 1 OPT model Stabilization Endurance Acute Variables are:

Answer 17

• 4-2-1-1 tempo
• 0-90 second rest period
• Vertical Loading
• 1-3 sets
• 50-70% intensity
• 4-6 weeks in duration (as with all phases)
• Important for correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception & neuromuscular efficiency.

Question 18

Phase 2 OPT model

Strength Endurance

Acute Variables

Answer 18

Super Sets: Two exercises performed back to back without any rest:
• Bench Press into a Push-up; Squats into a step-up; Pull-Up into a single arm cable row; Military Press into Scaption (NASM term for shoulder stabilization exercise.)

Question 19

Phase 3 OPT model

Muscular Development

Acute Variables

Answer 19

• 2-0-2-0 tempo
• 0-60 second rest period
• Horizontal Loading
• 3-6 sets
• 75-85% intensity
• Important for adding size (hypertrophy is the opposite of atrophy, it means to grow the size of muscle fibers.)

Question 20

Phase 4 OPT model Maximal Strength Acute Variables

Answer 20

• X-X-X-X tempo
• 3-5-minute rest period
• Horizontal Loading
• 3-5 sets
• 85-100% intensity
• Important for optimizing rate of force.

Question 21

Phase 5 OPT model

Power

Acute Variables

Answer 21

X-X-X-X tempo
• Super Sets (like Phase 2), BUT it’s strength (1-5 reps Heavy) followed by power (1-10 reps explosive):
• Bench Press into Plyometric Push-up; Pull-Up into Ball Slams; Squats into Jumps.
• 3-5 minute rest period
• Horizontal Loading
• 3-6 sets
• 85-100% intensity for exercise 1, followed by 30-45% or 10% of body weight for exercise 2.
• Important for optimizing rate of force and explosiveness.

Question 22

Linear periodization

Answer 22

gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Question 23

Undulating Periodization

Answer 23

also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.