Domain 3 Flashcards
How frequently and what type of flexibility exercise needs to be performed within phase 1 of OPT?
3-7 times a week, SMR and static stretching
Why does training duration need to be limited to 60-90 minutes?
Longer training sessions have an increase in the risk of upper respiratory infections
What does 4 represent in a rep tempo of 4:2:1?
Eccentric
What is the best tempo for hypertrophy training?
2/0/2
How many reps should a client do in a phase 3 hypertrophy workout?
6-12 repetitions
When you are completing a resistance training superset in the power level of the Optimum Performance Training model, how many reps should be performed for each exercise?
1-5 reps of a strength exercise followed immediately by 8-10 reps of a power exercise
Which is considered a power training exercise?
Squat jump
For max strength adaptation, what percent intensity of reps should occur?
85 to 100% of 1 RM
What is the relationship between sets, reps, and intensity?
Inverse (client performs fewer sets with higher reps and lower intensity %)
If you skip the strength phase of the OPT model, this may lead to:
An greater risk of injury during the performance of power-related moves
Which phase of OPT should someone cycle between in order to reduce body fat?
Phases 1 and 2
Which rep range is best for power adaptations?
1 to 10 reps
What is a word for the prep period in traditional periodization models?
Anatomic adaptation
Phase 2 typically has which types of resistance exercises?
Supersets with stabilization
Acute variables are:
Components of training that will regulate the amount of stress experienced in the body
Which rep range is best for hypertrophy?
6-12
Which is the best definition of rest interval for endurance and stabilization?
0-90 seconds, or longer if the client’s work capacity requires it
Which is the best tempo for hypertrophy training?
2/0/2
Another word for a monthly workout program is:
Mesocycle
Why does performance improve when resting between sets?
Adenosine triphosphate and phosphocreatine are reduced during training, and rest allows replenishment
What should be considered by a trainer when designing a program for a client?
How many sets and reps should the client perform?
In one session at the power level, how many speed, agility, and quickness training drills should be completed?
6-10 drills
What intensity is ideal for increased endurance and stabilization?
50-70% 1RM
A weekly workout program is also called a(n):
Microcycle
Which is a multi-joint exercise in the stabilization level?
Standing overhead press
What frequency of training is ideal for new and unconditioned clients?
2 days/week
which is not a multijoint exercise?
Calf raises
Which is a proper progression for an upper body exercise?
Alternating arms to single arm
When designing a workout program for a client in Phase 1 of the Optimum Performance Training model, how many sets of exercise should there be?
1-3 sets
How many times should balance training be performed by a person in phase 1?
2 to 4
What phases are used for a client who wants as much lean mass as possible?
Phases 1, 2, 3, and 4
Which combo of reps, sets, intensity, tempo, and rest is best with hypertrophy?
6-12, 3-5, 75-85% 1RM, 2/0/2, 0-60 seconds
Why should we continue stabilization training both during and after strength and power training?
Stabilization training will maintain core and joint stability
which tempo is viewed as best for maximal strength adaptations?
As fast as possible
Which shows good exercise progression?
Single leg on floor to staggered stance on wobble board
Which rep range is best for maximal strength adaptations?
1 to 5 reps at 85-100% 1RM
