Chapter 21 (Know OPT better than your EX!!) Read 1x

Question 1

After the 5-10 minute warm-up, activation techniques are used for the __________ chain ( core and balance).

Answer 1

Kinetic Chain

Question 2

Muscle engaged during a squat pattern

Answer 2

Knee = Quads
Hips = Glutes

Question 3

Muscles engaged during a hinge pattern

Answer 3

Hip = Glutes and Hamstring

Question 4

Muscles engaged during a pulling pattern

Answer 4

lats, biceps, traps,

Actions = extension and retraction

Question 5

Muscle engaged during a pushing motion

Answer 5

Chest and triceps

Actions = flexion and protraction

Question 6

Muscles engaged during a pressing overhead pattern

Answer 6

Deltoid and triceps

Question 7

What are the three blocks of the OPT Model? And what are the 5 Phases broken down within these blocks?

Answer 7

Stabilization, Strength and Power

Phase 1= Stabilization Endurance 
Phase 2= Strength Endurance 
Phase 3= Muscular Development
Phase 4= Maximal Strength 
Phase 5= Power

Question 8

What is Linear Periodization?

Answer 8

increasing the intensity of the training load while also decreasing the volume over a certain time

Question 9

What is Undulating (nonlinear) Periodization ?

Answer 9

involves changing the volume, intensity and selection of exercise to bring about loading differences on a WEEKLY basis

Question 10

Phase 1 Stabilization Endurance Training teaches clients how to perform what proper movement patterns ?

Answer 10

pushing , pressing, pulling, squatting, hip hinging ,and trunk rotation

Question 11

What phase of the OPT Model uses a Super Set combination such as a Squat (rest 1-minute) into an Ice Skater?

Answer 11

Phase 5 - Power

Question 12

Which phase of the OPT Model uses an X-X-X-X tempo ?

Answer 12

Maximal Strength - Phase 4

Question 13

Which phase of the OPT Model uses 0-60 second rest period ?

Answer 13

Hypertrophy - Phase 3

Question 14

Which phase fo the OPT Model uses a 2-0-2-0 tempo ?

Answer 14

Hypertrophy/Muscular Development - Phase 3

Question 15

Which phase of the OPT Model uses a super set combo such a Bench Press into a Push-Up?

Answer 15

Strength Endurance - Phase 2

Question 16

Which phase of the OPT Model does not use Horizontal Loading as one of their acute variables ?

Answer 16

Phase 1