Chapter 21 The OPT Model

Question 1

Kinetic Chain

Answer 1

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Question 2

Acute variables

Answer 2

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Question 3

Periodization

Answer 3

Planned fitness training, use to exploit general adaptation syndrome and principle of specificity

Question 4

Macrocycle

Answer 4

Annual training plan. View of the entire years training program

Question 5

Mesocycle

Answer 5

Monthly training plan - details the specific days of each week

Question 6

Microcyle

Answer 6

Weekly training plan - usually 7 days, favorite of clients

Question 7

Linear Periodization

Answer 7

Traditional program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Question 8

Undulating periodization

Answer 8

uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis. Different workout methods during the week

Question 9

OPT Model

Answer 9

PHASE 1 - L1 - STABILIZATION ENDURANCE
PHASE 2 - L2 - STRENGTH ENDURANCE
PHASE 3 - L2 - MUSCULAR DEVELOPMENT
PHASE 4 - L2 - MAXIMAL STRENGTH
PHASE 5 - L3 - POWER

Question 10

OPT DAILY WORKOUT TEMPLATE

Answer 10

WARMUP - cardio 5-10 minutes
ACTIVIATON - Core and balance exercises. Flexibility techniques
SKILL DEVELOPMENT - Optional, assign plyometric and SAQ exercises
RESISTANCE TRAINING
CLIENT’S CHOIC3
COOL DOWN

Question 11

Length tension relationship

Answer 11

The resting length of a muscle and the tension the muscle can produce at this resting length.

Question 12

Kyphotic/Kyphosis

Answer 12

The normal curvature of the thoracic spine region, creating a convex portion of the spine.