CHAPTER 21

Question 1

After the 5 -10 warm up, activation techniques are used for

Answer 1

Kinetic chain (core and balance)

Question 2

Plyos and SAQ

Answer 2

Speed, agility and quickness would go next

Question 3

Muscles engaged during a squat pattern

Answer 3

Knee= quads, hips = glutes

Question 4

Muscles engaged during a hinge pattern

Answer 4

Hip= glutes and hamstrings

Question 5

Muscles engaged during a pushing pattern

Answer 5

Lats, biceps, traps; actions= extension, retraction

Question 6

Muscles engaged during a pressing overhead pattern

Answer 6

Deltoid and triceps

Question 7

Three blocks of the opt model

Answer 7

Stabilization, strength and power

Question 8

The three blocks are broken down into five phases

Answer 8

Phase 1 - stabilization
Phase 2-4 - strength
Phase 5 - power

Question 9

Phase 1 - stabilization endurance

Answer 9

1-3 sets
12-20 reps
0–90 second rest period
4–2 – 1–1 tempo
50–70% intensity
Vertical loading
4–6 weeks in duration (as with all phases)
Important for correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception and neuromuscular efficiency

Question 10

Phase 2 opt model strength endurance

Answer 10

2-4 sets
8-12 reps
0-60 sec rest
Tempo n/a
Intensity n/a
Supersets : two exercises performed back to back without any rest
Benchpress into a push-up ; squats into a step up; pull up into a single arm cable row; military press into scaption

Question 11

Phase 3 opt model muscular development

Answer 11

3–6 sets
6-12 reps
0-60 second rest period
2-0-2-0 tempo
75–85% intensity
Horizontal loading
Important for adding size (hypertrophy is the opposite of atrophy it means to grow the size of muscle fibers

Question 12

Phase 4 opt model Maximal strength

Answer 12

4-6 sets
1-5 reps
2-4 min rest period
X-X-X-X tempo
Horizontal loading
85–100% intensity
Important for optimizing rate of force

Question 13

Phase 5 Opt model Power

Answer 13

3–5 sets
1-5 reps, 8-10 reps
3-5 minute rest period
X – X – X – X tempo
Supersets (like phase 2) but its strength (1-5 reps heavy) followed by power (1-10 reps explosive)
Bench press into plyometric push-up; pull up into ball slams, squats into jumps
Horizontal loading
85–100% intensity for exercise one, followed by 30–45% or 10% of body weight for exercise 2.
Important for optimizing rate of force and explosiveness