Chapter 13: Integrated Training and the OPT Model Summary

Question 1

What does integrated training combine?

Answer 1

Flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training

Question 2

What are the fundamental movement patterns?

Answer 2

Squatting, hip hinge, pulling, pushing, and pressing

Question 3

What does optimal ROM allow?

Answer 3

Joints to move freely

Question 4

What are the planes of motion?

Answer 4

Sagittal, Frontal, and Transverse

Question 5

What are the Acute Variables for training?

Answer 5

Repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, and exercise order

Question 6

What are the benefits of Flexibility training?

Answer 6

Increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk

Question 7

What are the benefits of Cardiorespiratory training?

Answer 7

Decreased heart rate and blood pressure while increasing stroke volume and cardiac output

Question 8

What are the benefits of Core training?

Answer 8

Enhanced posture, better bodily function for daily living, increased balance, stabilization and coordination of the kinetic chain, minimized low-back pain, and improved skill-related movements

Question 9

What are the benefits of Balance training?

Answer 9

Reducing risk of falls and ankle sprains while improving proprioception and agility-based activities

Question 10

What are the benefits of Plyometric training?

Answer 10

Improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight management

Question 11

What are the benefits of SAQ training?

Answer 11

Improved top speed, change in direction, and rate of acceleration and deceleration

Question 12

What are the benefits of Resistance training?

Answer 12

Increased endurance, strength, and power; muscular hypertrophy; and weight management

Question 13

What are the three levels of training in the OPT Model?

Answer 13

Stabilization, strength, and power

Question 14

Phase 1 Stabilization Endurance training

Answer 14

Designed to teach optimal movement patterns (pushing, pulling, pressing, squatting, hip hinging) core and joint stability, and helps clients become familiar with various modes of exercise

Question 15

Phase 2 Strength Endurance training

Answer 15

Enhance stabilization endurance while increasing prime mover strength

Question 16

Phase 3 Muscular Development training

Answer 16

Designed for individuals who have the goal of maximal muscle growth or altered body composition

Question 17

Phase 4 Maximal Strength training

Answer 17

Works toward the goal of maximal prime mover strength by lifting heavy loads

Question 18

Phase 5 Power training

Answer 18

Increase maximal strength and rate of force production

Question 19

Phase 2 Example Supersets (Chest)

Answer 19

Strength Focused: Bench Press
Stabilization Focused: Push-up

Question 20

Phase 2 Example Supersets (Back)

Answer 20

Strength Focused: Seated Cable Row
Stabilization Focused: Standing Cable Row

Question 21

Phase 2 Example Supersets (Shoulders)

Answer 21

Strength Focused: Shoulder Press Machine
Stabilization Focused: Single-leg Dumbbell Overhead Press

Question 22

Phase 2 Example Supersets (Legs)

Answer 22

Strength Focused: Barbell Squat
Stabilization Focused: Single-leg Squat

Question 23

Phase 5 Example Supersets (Chest)

Answer 23

Strength Focused: Bench Press
Power Focused: Medicine Ball Chest Pass

Question 24

Phase 5 Example Supersets (Back)

Answer 24

Strength Focused: Lat Pulldown
Power Focused: Medicine Ball Soccer Throw

Question 25

Phase 5 Example Supersets (Shoulders)

Answer 25

Strength Focused: Dumbbell Shoulder Press
Power Focused: Front Medicine Ball Oblique Throw

Question 26

Phase 5 Example Supersets (Legs)

Answer 26

Strength Focused: Barbell Squat
Power Focused: Squat Jump