Chapter 14- Integrated Program Design & the (OPT) model

Question 1

What are the most fundamental components of designing a training program called?

Answer 1

Acute variables

Question 2

(T/F) Each phase of the OPT model has specific goals that require specific repetition ranges.

Answer 2

True

Question 3

This adaptation is best achieved with a 12-20 repetition range:

Answer 3

Muscular endurance and stabilization

Question 4

This intensity is needed to best elicit the adaptation of hypertrophy:

Answer 4

75-85%

Question 5

Power exercises should have an intensity of 30-45% of 1RM, or _________ of bodyweight.

Answer 5

10%

Question 6

For maximal strength adaptations, perform 1-5 repetitions over _________ sets.

Answer 6

4-6

Question 7

__________ is an individual’s level of effort compared with their maximal effort.

Answer 7

Intensity

Question 8

Repetition ______ refers to the speed with which each rep is performed.

Answer 8

tempo

Question 9

______ strength adaptations require training intensities of 85-100% 1RM.

Answer 9

Maximal

Question 10

What is the time it takes to recover between sets?

Answer 10

Rest interval

Question 11

__________ will allow for around 85-90% recovery of ATP and PC.

Answer 11

60 seconds

Question 12

What tempo is used during Phase 1 training?

Answer 12

4/2/1

Question 13

How long should rest intervals be during hypertrophy training?

Answer 13

0-60 seconds

Question 14

What intensity should be used for the strength exercise during a power training superset?

Answer 14

85-100%

Question 15

What variables below are a client’s total training volume NOT based on [select all that apply]:

Training phase 
Goal/Age
Work Capacity or training status 
Recoverability 
Nutritional status
Injury history 
Life stress
Food preferences
Budget
Clothing brand

Answer 15

Food preferences, Budget, Clothing brand