Chapter 21: The OPT Model

Question 1

Acute variables (exercise training variables)

Answer 1

Components that specify how a exercise is going to be performed.

Question 2

Periodization

Answer 2

Planned fitness training.. Manipulating variables through long-term planning / structure.

Question 3

What are the 2 primary objectives of periodization?

Answer 3

Divide training into different periods of time: macrocycle (annual), mesocycle (weekly), and microcycle (daily)
Train different forms of strength in each period.

Question 4

Linear periodization

Answer 4

Linearly increase the training load and decrease volume over set period of time.

Question 5

Undulating periodization

Answer 5

changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

Question 6

OPT Model

Answer 6

Question 7

Phase 1 (stabilization endurance) and 2 (muscular endurance) of OPT Model Summary

Answer 7

Question 8

Phases 3 (muscular dev.), 4 (Max strength), and 5 (power) of OPT Model Summary

Answer 8

Question 9

What are the 6 parts to the OPT Model’s workout structure?

Answer 9

Warm up, activation, skill, resistance, client choose, cool down

Question 10

What are the 2 main adaptations of Phase 1 Stabilization Endurance in the OPT Model?

Answer 10

1.) Develop proper movement patterns. 2.) Mobility and stability of the kinetic chain.

Question 11

What are fundamental movement patterns?

Answer 11

Patterns of movement that are used in everyday life. I.e. squat, hinge, push, pull, press, and multiplanar movement.

Question 12

What is the main focus of Phase 2 Muscular Stabilization of the OPT Model?

Answer 12

hybrid training that promotes inc. stabilization endurance, hypertrophy, and strength.

Question 13

What is the main focus of Phase 3 Muscular Development of the OPT Model?

Answer 13

Max. muscle growth. High volume.

Question 14

What is the main focus of Phase 4 Maximal Strength Training of the OPT Model?

Answer 14

Increasing loads placed on tissues of the body.

Question 15

Which phase of the OPT Model uses supersets of stability focused exercises and hypertrophy focused exercises?

Answer 15

Phase 2 (muscular endurance)

Question 16

Phase 2 Overview (Muscular endurance)

Answer 16

Question 17

Phase 3 Overview (Muscular development)

Answer 17

Question 18

Phase 4 Overview (Maximum Strength)

Answer 18

Question 19

What is the main adaptation that Phase 6 (power) works towards?

Answer 19

Overall force production. P = Force x Velocity

Question 20

Describe the resistance training component of the power phase in the OPT Model.

Answer 20

Supersets of strength-based exercises (low volume, high intensity (% 1rm) and speed/velocity based exercises (low intensity, high speed/volume)

Question 21

Applying OPT Model for fat-burning

Answer 21

Cycle through first 3 phases of OPT Model (Stabilization endurance, muscular endurance, muscular development.) Use cardiorespiratory alongside.

Question 22

Applying OPT Model for Increasing Lean Body Mass

Answer 22

Cycle through first 4 phases of OPT Model. Increase volume of sets, reps, of intensity.

Question 23

Applying OPT Model For Sports Performance

Answer 23

Work through all 5 phases of OPT Model. Increase endurance, strenght, and power. Phases 1, 2, and 5 most important.