Chapter 21 Flashcards
When developing a safe and effective warm-up for Phase 1, what is an important consideration for flexibility?
Self-myofascial techniques
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?
Undulating periodization
Core and balance exercises are a component of which part of an OPT workout?
Activation
What two activities are part of a client’s warm-up?
Flexibility and cardio
What are the three levels of the OPT model?
Stabilization, Strength, and Power
Which of the following would be an appropriate Phase 2 superset?
Bench press and stability ball push-ups
What is an appropriate tempo for Phase 1 of the OPT model?
4-2-1-1
Which of the following is the most effective type of exercise to increase proprioceptive demands in training?
Exercises with free weights
Which of the following is an example of linear periodization?
4 weeks in Phase 1 followed by 4 weeks in Phase 2
Which is a primary adaptation of the Power Training phase?
Rate of force production
Increasing which of the following is the best way to improve a client’s adherence to an exercise plan?
Self-efficacy
What phase of the OPT model would hypertrophy fall under?
Phase 3
Which phase of the OPT model introduces lifting near or at maximal intensity?
Phase 4
Which of the following is not a purpose of an effective cool-down?
Increase breathing rate
Which of the following best describes the term power?
Rate of force production
Which of the following core exercises best suits stabilization training?
Floor bridge
What is another term for the annual training plan that outlines the entire year’s worth of programming?
Macrocycle
Which of the following is not one of the primary levels of the OPT model?
Strength Endurance
What is defined as the level of commitment to a behavior or plan of action?
Adherence
Which of the following is a characteristic of undulating periodization?
Changing acute variables on a weekly basis