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
What is the primary adaptation for the Muscular Development phase of the OPT model?
Hypertrophy
Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?
Skill development
According to the “iceberg effect,” which of the following training adaptations are considered “surface level”?
Endurance
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?
Linear periodization
Which of the following is considered an “under the water” foundational adaptation, per the “iceberg effect”?
Stability
What can Phase 1 of the OPT model best be described as?
Mastering basic movement patterns
Which component of a monthly training plan should always be performed before moving to the next month’s mesocycle?
Reassessment
Horizontal adduction is most common during what type of movement?
Pushing
When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations?
Power
If you have a client who wants to increase speed, what phase of the OPT model would they fall into?
Phase 5
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?
Movement patterns
The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?
Flexion and extension
What is defined as the specific outline created by a fitness professional that details the form of training, length of time, and specific exercises to be performed?
Training plan
Which of the following is proper technique during a squat movement?
Tracking the knees over the second and third toes
What type of periodization uses changes in volume and intensity on a daily or weekly basis?
Undulating
Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?
Cardio training
What is the primary goal of repeating flexibility training during a cool-down?
Restore optimal length-tension relationships
Which of the following exercises is not considered a compound exercise?
Seated leg extension
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?
Resistance training
Which is a primary adaptation of the Stabilization Endurance phase?
Postural alignment
Which of the following can cause undue fatigue, increase the risk of injury, and potentially lead to burnout?
Overtraining
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Phase 5 Power
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Phase 5 Power
Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?
Latissimus dorsi
Which of the following is not a goal of Phase 1 of the OPT model?
Increasing strength
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?
Phase 2
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?
Phase 2
Which of the following is a characteristic of linear periodization?
Increases intensity while decreasing volume
What phase of the OPT model does the adaptation “muscular strength and hypertrophy” fall into?
Muscular Development
Which is a primary adaptation of the Strength Endurance training phase?
Muscular endurance
If a client performs a stabilization workout on Monday, a power workout on Wednesday, and an SAQ sports workout on Saturday, what kind of periodization is being used for their mesocycle?
Undulating
Which component of an OPT workout is intended to help preserve client autonomy?
Client’s choice
