Ch 21 The Optimum Performance Model

Question 1

Adherence

Answer 1

The level of commitment to a behavior or plan of action.

Question 2

Overtraining

Answer 2

Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery

Question 3

Kinetic chain

Answer 3

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Question 4

Training plan

Answer 4

The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.

Question 5

Acute variables

Answer 5

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

Question 6

Periodization

Answer 6

Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.

Question 7

Periodization involves two primary objectives:

Answer 7

Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle)

Training different forms of strength in each period (or phase) to control training volume and to prevent injury

Question 8

MACROCYCLE

Answer 8

ANNUAL PLAN

Question 9

MESOCYCLE

Answer 9

MONTHLY PLAN

Question 10

MICROCYCLE

Answer 10

MONTHLY PLAN

Question 11

Periodization can be divided into three distinct phases that lead up to competition:

Answer 11

preparatory, competitive, and transition

Question 12

Linear periodization

Answer 12

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Question 13

Adherence

Answer 13

The level of commitment to a behavior or plan of action.

Question 14

Overtraining

Answer 14

Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.

Question 15

Kinetic chain

Answer 15

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Question 16

Training plan

Answer 16

The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed

Question 17

Hypertrophy

Answer 17

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

Question 18

Undulating periodization

Answer 18

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

Question 19

What term refers to excessive frequency, volume, or intensity of training resulting in reduction of performance, which is also caused by a lack of proper rest and recovery?

Answer 19

Overtraining

Question 20

Which of the following is a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time?

Answer 20

Linear periodization

Question 21

Fundamental movement patterns

Answer 21

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

Question 22

Activities of daily living (ADL)

Answer 22

The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.

Question 23

Compound (multijoint) movement pattern

Answer 23

An exercise or movement pattern that involves multiple joints and muscle groups.

Question 24

Kyphotic/Kyphosis

Answer 24

The normal curvature of the thoracic spine region, creating a convex portion of the spine.

Question 25

Synergists

.

Answer 25

Muscles that assist agonists to produce a movement

Question 26

Intervertebral stability

.

Answer 26

Stability and support of individual spine segments

Question 27

Neuromuscular efficiency

Answer 27

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Question 28

Which fundamental movement pattern is used in activities of daily living, such as sitting down and standing up from a chair?

Answer 28

Squatting

Question 29

The strength level of training in the OPT model consists of ______ phases:

Answer 29

3

Phase 2 Strength Endurance Training,

Phase 3 Muscular Development Training, and

Phase 4 Maximal Strength Training.

Question 30

Autonomy

.

Answer 30

Acting in accordance with how one wants to behave

Question 31

Self-efficacy

Answer 31

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

Question 32

Length-tension relationship

Answer 32

The resting length of a muscle and the tension the muscle can produce at this resting length.

Question 33

What is the second section of the OPT programming template

Answer 33

Activation

Question 34

workout template is divided into six parts:

Answer 34

Warm-Up, Activation, Skill Development, Resistance Training, Client’s Choice, and Cool-Down.

Question 35

The first level of training in the OPT model focuses on two main adaptations:

Answer 35

(1) development of proper movement patterns and

(2) mobility and stability of the entire kinetic chain.

Question 36

The stabilization level of training in the OPT model consists of ____ phase of training. What are they

Answer 36

1

Phase 1 Stabilization Endurance Training.

Question 37

What is the focus of the second level of training in the OPT model?

Answer 37

The main adaptation of strength

Question 38

Muscle hypertrophy is the primary goal of which phase of training within the OPT model?

Answer 38

Phase 3

Question 39

Power formula

Answer 39

Power= force x velocity

Question 40

Specific warm-up

Answer 40

Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.

Question 41

What term refers to low-intensity exercise consisting of movements that mimic those to be included in the upcoming sets of more intense exercise?

Answer 41

Specific warm-up

Question 42

TRUE OR FALSE? A Phase 5 flexibility routine typically involves static and dynamic stretching.

Answer 42

False

Question 43

With regard to the application of the OPT model for the goal of body fat reduction, what is the best way to increase the calories burned?

Answer 43

Move more through both structured exercise and daily physical activity