chp 14/15

Question 1

What are the acute variables of training?

Answer 1

Reps, Sets, Training Intensity, Rep tempo, Training volume, rest interval, training frequency, training duration, excercise selection

Question 2

What is the repetition range for resistance training in Phase 3 of the OPT Model?

Answer 2

6-12 reps

Question 3

What is the repetition range for resistance training in the phase of Strength Endurance Training?

Answer 3

8-12 reps in Phase 2

Question 4

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

Answer 4

2/0/2 strength exercise 4/2/1 stabilization exercise

Question 5

What is percentage intensity of phase 2 of opt model?

Answer 5

70-80%

Question 6

Details the specific weeks and days of each workout for a mesocycle

Answer 6

Monthly plan

Question 7

Microcycle training can best be described as what type of plan?

Answer 7

Weekly plan

Question 8

What are 4 primary focuses of Phase 1, Stabilization Endurance Training?

Answer 8

Increase stability, increase muscular endurance, increase neuromuscular efficiency of the core musculature,
improving inter/intramuscular coordination

Question 9

What are three goals of Phase 4 of the OPT Model?

Answer 9

increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak performance

Question 10

How many core exercises should be included in Phase 2 of the OPT Model?

Answer 10

1-3

Question 11

What are two methods of progression in Maximal Strength Training level of the OPT Model?

Answer 11

volume and load

Question 12

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

Answer 12

Hypertrophy

Question 13

At which OPT phase may heavier loads require longer rest periods?
choose:
phase 1
phase 2
phase 3
phase 4

Answer 13

phase 4

Question 14

Upper body progressions examples

Answer 14

two arm
alternating arm
single arm

Question 15

Exercise selection for supersets in Power Phase

Answer 15

1 strength followed by 1 power

Question 16

What are 2 chest exercises used in the stabilization-level of the OPT Model?

Answer 16

ball dumbell chest press and push up

Question 17

What are 2 total body power exercises?

Answer 17

two arm push press and barbell clean

Question 18

What are 2 different leg stabilization exercises?

Answer 18

ball squat and multiplanar step up to balance

Question 19

What are 2 methods of progression in the Power Level of the OPT model?

Answer 19

speed and load

Question 20

What activities should be included in a proper warm-up before athletic activity?

Answer 20

SMR and dynamic stretching

Question 21

What are 3 progressions for a ball squat, curl to press exercise?

Answer 21

alternating arm , one arm, single leg

Question 22

What are 2 exercises for legs in the Power Phase?

Answer 22

squat jump and tuck jump

Question 23

What are 2 different leg strength exercises?

Answer 23

leg press and barbell squat

Question 24

What are 2 shoulder power exercises?

Answer 24

front medicine ball oblique throw and overhead medicine ball throw

Question 25

What are 2 total-body strength exercises?

Answer 25

lunge to two arm dumbell press and squat, curl to two arm press

Question 26

Exercise selections for Stabilization exercises

Answer 26

total body, mutli joint or single joint, controlled unstable