Ch1- OPT Model

Question 0

How many and what are the phases in the OPT model?

Answer 0

5 phases
Stabilization Endurance
Strength Endurance 
Hypertrophy 
Maximal Strength 
Power

Question 1

What are the 3 levels of the OPT model?

Answer 1

Stabilization
Strength
Power

Question 2

What is the stabilization level?

Answer 2

Only 1 phase: stabilization endurance
Focus: to increase muscular endurance and stability while improving optimal neuromuscular efficiency (coordination), enhance joint stability, enhance control of posture

Question 3

Strength level: what is phase 2: Strength Endurance training?

Answer 3

Focus: enhance stabilization endurance while increasing prime mover strength, improve over all work capacity, enhance joint stability, increase lean body mass

Question 4

Strength Level: what is Phase 3 Hypertrophy training?

Answer 4

Designed for individuals who want Maximal muscle growth, increase muscle size

Question 5

Strength level: what is phase 4 maximal strength training?

Answer 5

Focus: to increase maximal prime mover strength by lifting heavy loads, increase motor recruitment, increase frequency of motor unit recruitment, improve peak force

Question 6

What is power level?

Answer 6

Focus: To enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production
Basically taking heavy weight and perform an exercise as fast as possible “exploding” as much as possible in a minimal amount of time

Question 7

What are the training strategies for Phase 1: stabilization endurance training?

Answer 7

Train in unstable yet controllable environments
Low loads, high reps
Ex. Do push up than progress to stability ball push up. NOT a superset style

Question 8

What are the training strategies for Phase 2 strength endurance training?

Answer 8

Use moderate loads and reps (8-12)

Superset: 1 traditional exercise and 1 stabilization exercise per body part from resistance training portion of program

Question 9

What are the training strategies for Phase 3 Hypertrophy training?

Answer 9

High volume
Moderate to high loads
Moderate to low reps (6-12)

Question 10

What are the training strategies for Phase 4 maximal strength training?

Answer 10

High loads, low reps (1-5)

Longer rest periods

Question 11

What are the training strategies for Phase 5 Power training?

Answer 11

Superset: 1 strength and 1 power exercise per body part in the resistance training portion of the program
Perform all power exercises as fast as can be controlled