Chapter 1

Question 0

what is OPT

Answer 0

Program Systematically progresses any client to any goal achieving optimal levels of:
Physiological, physical, performance adaption

Question 1

Scientific rationale for integrated training definition

Answer 1

Training in an integrated progressive fashion including all forms:

Flexibility, cardiovascular, core, balance, plyometric (reactive), speed, agility, quickness, resistance

Based on human movement science:
Systematic stages for goals and needs

Question 2

OPT physiologic benefits

Answer 2

Cardiovascular efficiency
Endocrine(hormone) 
Serum lipid (cholesterol)
Metabolic rate (metabolism)
Bone density

Question 3

OPT physical benefits

Answer 3

Decrease body fat
Increase lean body mass
Increase tissue tensile strength(tendons, ligaments, muscles)

Question 4

OPT performance benefits

Answer 4

Strength
Power
Endurance 
Flexibility
Speed
Agility
Balance

Question 5

OPT levels

Answer 5

3
Stabilization (1 phase)
Strength (3 phases)
Power (1 phase)

Question 6

OPT level 1

Answer 6

Stabilization endurance:
Increase muscular endurance while developing optimal neuromuscular efficiency(coordination)
Consist of:
Phase 1 stabilization endurance

It is proprioceptively based:
Progressed by greater challenge of balance and stabilization than weight

Question 7

OPT level 2

Answer 7

Strength:
Maintain stabilization endurance while increasing prime mover strength
Consists of: 
phase 2 strength endurance 
Phase 3 hypertrophy
Phase 4 max strength

If goals are hypertrophy or maximal strength

Question 8

OPT level 3

Answer 8

Power:
Emphasizes development of speed and power to enhance prime mover and rate of force production
Consist of:
Phase 5 power

Supersets: traditional strength with power exercise of similar joint dynamics

Question 9

Phase 1

Answer 9

Stabilization endurance

Question 10

Phase 2

Answer 10

Strength endurance

Question 11

Phase 3

Answer 11

Hypertrophy

Question 12

Phase 4

Answer 12

Max strength

Question 13

Phase 5

Answer 13

Power