Chapter 14

Question 1

Name all five phases of the OPT training model

Answer 1

Phase 1: stabilization endurance
Phase 2: strength endurance
Phase 3: hypertrophy
Phase 4: maximal strength
Phase 5: power

Question 2

What is Phase 1 of the OPT training model?

Answer 2

stabilization endurance

Question 3

What is Phase 2 of the OPT training model?

Answer 3

strength endurance

Question 4

What is Phase 3 of the OPT training model?

Answer 4

hypertrophy

Question 5

What is Phase 4 of the OPT training model?

Answer 5

maximal strength

Question 6

What is Phase 5 of the OPT training model?

Answer 6

power

Question 7

Repetition Tempo: a/b/c
A = ________________
B = The isometric phase
C = The concentric phase of a motion

Answer 7

The eccentric phase of the motion

Question 8

Repetition Tempo: a/b/c
A = The eccentric phase of the motion
B = ________________
C = The concentric phase of a motion

Answer 8

The isometric phase

Question 9

Repetition Tempo: a/b/c
A = The eccentric phase of the motion
B = The isometric phase
C = ________________

Answer 9

The concentric phase of a motion

Question 10

Describe a 3/2/1 for the benchpress

Answer 10

3: Three seconds on the eccentric phase. Lowering the bar bill down to your chest controlled.
2: Two seconds of holding the barbell at your chest in place.
1: One second on the concentric phase of the motion. Pushing the barbell back to its starting position with your arms straight.