Chapter 1

Question 1

Integrated training

Answer 1

Train with optimal posture in all planes of motion to develop high levels of dynamic flexibility, core strength, neuromuscular control, power, speed/agility/quickness, and functional strength

Question 2

Functional continuum

Answer 2

All three planes of motion, multidimensional movement, entire muscle-contraction spectrum, entire contraction-velocity spectrum, all acute variables manipulated

Question 3

Neuromuscular efficiency

Answer 3

Ability of neuromuscular system to produce and reduce forces, and stabilize the entire HMS

Question 4

Stabilization strength

Answer 4

Ability of stabilizing muscles to provide dynamic stabilization and postural equilibrium during functional activities

Question 5

Force-couple

Answer 5

Muscles working together to produce movement around a joint (agonists, synergists, antagonists)

Question 6

Integrated sports performance program

Answer 6

Flexibility, metabolic energy system, core, balance, plyometric, speed/agility/quickness, resistance, and sport-specific training

Question 7

Exercise selection criteria

Answer 7

Safe, challenging, progressive, systematic, proprioceptively enriched, activity-specific

Question 8

Exercise selection variables

Answer 8

Plane of motion, body position, base of support, lower/upper extremity symmetry, external resistance, balance modality

Question 9

Exercise progression continuum

Answer 9

Progress exercises from: slow to fast, known to unknown, stable to unstable, controlled to dynamic functional movement, low to high force, correct execution to increased intensity

Question 10

The OPT model: stabilization level (phase 1)

Answer 10

Increase stabilization strength, develop optimal nervous-muscular system communication; proprioceptive progressions; correct muscle imbalances; increase flexibility, joint and postural stabilization

Question 11

The OPT model: strength level (phase 2)

Answer 11

Continue enhancing stabilization strength and endurance while increasing prime mover strength

Question 12

The OPT model: hypertrophy (phase 3)

Answer 12

Maximize muscle growth

Question 13

The OPT model: maximal strength (phase 4)

Answer 13

Maximize prime mover strength

Question 14

The OPT model: power level (phase 5)

Answer 14

Enhancing prime mover strength while improving rate of force production

Question 15

The OPT model: maximal power (phase 6)

Answer 15

Produce maximal acceleration and rate of force production; reserved for high-level athletes