Chapter 21

Question 1

When developing a safe and effective warm-up for Phase 1, what is an important consideration for flexibility?

Answer 1

Self-myofascial techniques

Question 2

Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?

Answer 2

Undulating periodization

Question 3

Core and balance exercises are a component of which part of an OPT workout?

Answer 3

Activation

Question 4

What two activities are part of a client’s warm-up?

Answer 4

Flexibility and cardio

Question 5

What are the three levels of the OPT model?

Answer 5

Stabilization, Strength, and Power

Question 6

Which of the following would be an appropriate Phase 2 superset?

Answer 6

Bench press and stability ball push-ups

Question 7

What is an appropriate tempo for Phase 1 of the OPT model?

Answer 7

4-2-1-1

Question 8

Which of the following is the most effective type of exercise to increase proprioceptive demands in training?

Answer 8

Exercises with free weights

Question 9

Which of the following is an example of linear periodization?

Answer 9

4 weeks in Phase 1 followed by 4 weeks in Phase 2

Question 10

Which is a primary adaptation of the Power Training phase?

Answer 10

Rate of force production

Question 11

Increasing which of the following is the best way to improve a client’s adherence to an exercise plan?

Answer 11

Self-efficacy

Question 12

What phase of the OPT model would hypertrophy fall under?

Answer 12

Phase 3

Question 13

Which phase of the OPT model introduces lifting near or at maximal intensity?

Answer 13

Phase 4

Question 14

Which of the following is not a purpose of an effective cool-down?

Answer 14

Increase breathing rate

Question 15

Which of the following best describes the term power?

Answer 15

Rate of force production

Question 16

Which of the following core exercises best suits stabilization training?

Answer 16

Floor bridge

Question 17

What is another term for the annual training plan that outlines the entire year’s worth of programming?

Answer 17

Macrocycle

Question 18

Which of the following is not one of the primary levels of the OPT model?

Answer 18

Strength Endurance

Question 19

What is defined as the level of commitment to a behavior or plan of action?

Answer 19

Adherence

Question 20

Which of the following is a characteristic of undulating periodization?

Answer 20

Changing acute variables on a weekly basis

Question 21

What is the primary adaptation for the Muscular Development phase of the OPT model?

Answer 21

Hypertrophy

Question 22

Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?

Answer 22

Skill development

Question 23

According to the “iceberg effect,” which of the following training adaptations are considered “surface level”?

Answer 23

Endurance

Question 24

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?

Answer 24

Linear periodization

Question 25

Which of the following is considered an "under the water" foundational adaptation, per the "iceberg effect"?

Answer 25

Stability

Question 26

What can Phase 1 of the OPT model best be described as?

Answer 26

Mastering basic movement patterns

Question 27

Which component of a monthly training plan should always be performed before moving to the next month’s mesocycle?

Answer 27

Reassessment

Question 28

Horizontal adduction is most common during what type of movement?

Answer 28

Pushing

Question 29

When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations?

Answer 29

Power

Question 30

If you have a client who wants to increase speed, what phase of the OPT model would they fall into?

Answer 30

Phase 5

Question 31

Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?

Answer 31

Movement patterns

Question 32

The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?

Answer 32

Flexion and extension

Question 33

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?

Answer 33

Training plan

Question 34

Which of the following is proper technique during a squat movement?

Answer 34

Tracking the knees over the second and third toes

Question 35

What type of periodization uses changes in volume and intensity on a daily or weekly basis?

Answer 35

Undulating

Question 36

Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?

Answer 36

Cardio training

Question 37

What is the primary goal of repeating flexibility training during a cool-down?

Answer 37

Restore optimal length-tension relationships

Question 38

Which of the following exercises is not considered a compound exercise?

Answer 38

Seated leg extension

Question 39

Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?

Answer 39

Resistance training

Question 40

Which is a primary adaptation of the Stabilization Endurance phase?

Answer 40

Postural alignment

Question 41

Which of the following can cause undue fatigue, increase the risk of injury, and potentially lead to burnout?

Answer 41

Overtraining

Question 42

During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?

Answer 42

Phase 5 Power

Question 43

During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?

Answer 43

Phase 5 Power

Question 44

Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?

Answer 44

Latissimus dorsi

Question 45

Which of the following is not a goal of Phase 1 of the OPT model?

Answer 45

Increasing strength

Question 46

Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?

Answer 46

Phase 2

Question 46

Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?

Answer 46

Phase 2

Question 47

Which of the following is a characteristic of linear periodization?

Answer 47

Increases intensity while decreasing volume

Question 48

What phase of the OPT model does the adaptation “muscular strength and hypertrophy” fall into?

Answer 48

Muscular Development

Question 49

Which is a primary adaptation of the Strength Endurance training phase?

Answer 49

Muscular endurance

Question 50

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?

Answer 50

Undulating

Question 51

Which component of an OPT workout is intended to help preserve client autonomy?

Answer 51

Client's choice