Chapter 14

Question 1

This phase is …. 4-2-1 tempo , (0-90 second rest period) 1-3 sets - vertical loading -50-70% intensity - 4-6 weeks in duration

Answer 1

Phase 1 Stabilization endurance

Question 2

This phase is important for correcting muscular imbalances , strengthening ligaments, and anything ASSOCIATED with PROPRIOCEPTION

Answer 2

Phase 1 Stabilization endurance

Question 3

INVOLVES PROPRIOCEPTION

Answer 3

STABILITY

Question 4

This phase includes Supersets / bench press into a pushup 8-12 reps 2-4 sets -70-80% intensity 0-60 sec rest

Answer 4

phase 2: Strength endurance phase

Question 5

this phase is 2-0-2 tempo -0-60 sec rest horizontal loading, 3-5 sets 75-85% intensity

Answer 5

phase 3 Hypertrophy

Question 6

this phase is important for adding size (to grow the size of muscle fibers)

Answer 6

Phase 3 hypertrpohy

Question 7

this phase is an X-X-X tempo 3-5 min rest period, 4-6 sets 85-100% intensity

Answer 7

Phase 4 Maximal Strength

Question 8

this phase is important for optimizing rate of force

Answer 8

phase 4 maximal strength

Question 9

this phase is super sets but Strength (1-5 reps HEAVY) followed by power (1-10 reps explosive)

Answer 9

Phase 5 power

Question 10

this phase is 3-5 minute rest period 3-6 sets 85-100% intensity for exercise 1 followed by 30-45% intensity or exercise 2

Answer 10

Phase 5 power

Question 11

Which phase of the OPT model uses a Super Set combination such as a Squat (rest 1-minute) into an Ice Skater?
A- Stabilization B- Hypertrophy C- Strength D- Power

Answer 11

D- Power

Question 12

Which phase of the OPT model uses an X-X-X tempo?

A- Stabilization B- Maximal Strength C-Hypertrophy D- Power

Answer 12

B- Maximal Strength

Question 13

Which phase of the OPT model uses a 0-60 second rest period?

A- Stabilization B- Hypertrophy C- Maximal Strength D- Power

Answer 13

B- hypertrophy

Question 14

Which phase of the OPT model uses a 2-1-2 tempo?

A- Stabilization B- Hypertophy C- Power D-Non-of the above

Answer 14

D- none of the above

Question 15

Which phase of the OPT model uses a super set combo such as a Bench press into a Push-Up? A- Stabilization B- Strength Endurance C- Hypertrophy D- Maximal Strength

Answer 15

B- Strength endurance

Question 16

Which phase of the OPT model is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength by using superset techniques in which a more-stable exercise is immediately followed with a stabilization exercise with similar biomechanical motions.
A- Phase 1. Stabilization Endurance Training
B- Phase 2. Strength Endurance Training
C- Phase 3. Hypertrophy Training
D - Phase 4. Maximal Strength Training

Answer 16

B- Phase 2. Strength Endurance Training