Chapter 14-Integrated Program Design and the OPT Model

Question 1

What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?

Answer 1

0-60 seconds

Question 2

What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?

Answer 2

4/2/1

Question 3

What is the recommended rest period in between pairs in the Power Phase of the OPT model (with reference to resistance training)?

Answer 3

1-2 minutes

Question 4

What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)?

Answer 4

3-5 minutes

Question 5

What are the acute variables of training?

Answer 5

Repetitions; sets; intensity; tempo; volume; rest time; frequency; duration; exercise selection

Question 6

What is the repetition range for the resistance training in Phase 3 of the OPT Model?

Answer 6

6-12

Question 7

What is the repetition range for resistance training in the phase of Strength Endurance Training?

Answer 7

8-12

Question 8

What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?

Answer 8

2/0/2 strength exercise and 4/2/1 stabilization exercise

Question 9

What is the percentage of intensity for resistance training in the second phase of the OPT Model?

Answer 9

70-80%

Question 10

What is the repetition range for resistance training in Phase 4 of the OPT Model?

Answer 10

1 to 5

Question 11

What is the temp for stabilization-plyometric exercises?

Answer 11

3-5 second hold when landing

Question 12

What is the recommended tempo for core exercises in Phase 2 of the OPT Model?

Answer 12

Medium

Question 13

What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?

Answer 13

Repeating

Question 14

What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?

Answer 14

X/X/X

Question 15

What is the recommended tempo for core-power exercises?

Answer 15

X/X/X

Question 16

What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?

Answer 16

1-5 reps strength and 8-10 reps power

Question 17

What is the recommended percentage of intensity for power exercises performed in Phase 5?

Answer 17

30-45%

Question 18

What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?

Answer 18

Hypertrophy

Question 19

With what percent of 1RM is muscular endurance and stabilization best developed?

Answer 19

50-70%

Question 20

What are the acute variables for active-isolated stretching?

Answer 20

1-2 sets; hold 1-2 seconds; 5-10 repetitions

Question 21

What are the acute variables for dynamic stretching?

Answer 21

1 set; 10 repetitions; 3-10 exercises

Question 22

Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation

Answer 22

Periodization

Question 23

What are 2 primary objectives of periodization?

Answer 23

Divide the training program into distinct periods of training and train different forms of strength with each period to control the volume of training and prevent injury

Question 24

The long term macrocycle of a training regimen over one year’s time

Answer 24

Annual Plan

Question 25

Details the specific weeks and days of each workout for a mesocycle

Answer 25

Monthly Plan

Question 26

Microcycle training can be best be described as what type of plan?

Answer 26

Weekly plan

Question 27

What are 4 primary focuses of Phase 1, Stabilization Endurance Training?

Answer 27

Increase stability; increasing muscular endurance; increasing neuromuscular efficiency of the core musculature; improving intermuscular and intramuscular coordination

Question 28

What are three goals of Phase 4 of the OPT Model?

Answer 28

Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance

Question 29

How many core exercises should be included in Phase 2 of the OPT Model?

Answer 29

1-3

Question 30

What are two methods of progression in Maximal Strength Training level of the OPT Model?

Answer 30

Volume and load

Question 31

In which phase would one superset a strength exercise with a similar stability exercise?

Answer 31

Phase 2

Question 32

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

Answer 32

Hypertrophy

Question 33

At which phase may heavier loads require longer rest periods?

Answer 33

Phase 4

Question 34

Upper body progression examples

Answer 34

2 arm - Alternating Arms - 1 arm

Question 35

Exercise selection for supersets in Power Phase

Answer 35

1 strength followed by 1 power

Question 36

What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model?

Answer 36

Enhancing proprioceptive demand of the exercise

Question 37

What are 2 chest exercise used in the Stabilization Level of the OPT Model?

Answer 37

Ball dumbbell chest press and push up

Question 38

What are 2 total body power exercises?

Answer 38

Two-arm push press and barbell clean

Question 39

What are 2 different leg stabilization exercises?

Answer 39

Ball squat and multiplanar step-up to balance

Question 40

What are 2 methods of progression in the Power Level of the OPT Model?

Answer 40

Speed and load

Question 41

What activities should be included in a proper warm-up before athletic activity?

Answer 41

SMR and dynamic stretching

Question 42

What are 3 progressions for a ball squat, curl to press exercise?

Answer 42

Alternating-arm, one-arm, single-leg

Question 43

What are 2 exercises for legs in the Power Phase?

Answer 43

Squat jump and tuck jump

Question 44

What are 2 different leg strength exercises?

Answer 44

Leg press and barbell squat

Question 45

What are 2 shoulder power exercises?

Answer 45

Front medicine ball oblique throw and overhead medicine ball throw

Question 46

What are 2 total-body strength exercises?

Answer 46

Lunge to two-arm dumbbell press; squat to curl, to two-arm press

Question 47

Exercise selection for Stabilization exercises

Answer 47

Total body, multi-joint or single joint, controlled unstable

Question 48

What are 3 low volume high intensity training adaptations?

Answer 48

Increased rate of force production; increase motor-unit recruitment; increased motor-unit synchronization