Domain 3

Question 1

Why do we choose slower tempos for stabilization and endurance?

Answer 1

The slow velocity improves nervous system preparation time

Question 2

Which combo of sets, reps, intensity, tempo, and rest supports power training?

Answer 2

1-10, 3-6, 30-45% 1RM, fast/explosive, 3-5 minutes

Question 3

How many seconds of rest should we take in order to restore our ATP and phosphocreatine to at least 85%?

Answer 3

60 seconds

Question 4

What frequency of training is ideal for new and unconditioned clients?

Answer 4

2 days/week

Question 5

Which style of training increases the neurologic adaptations?

Answer 5

High intensity, low volume

Question 6

Which rep range is best for maximal strength adaptations?

Answer 6

1 to 5 reps at 85-100% 1RM

Question 7

If a client takes 3 minutes of rest, how recovered are they?

Answer 7

100%

Question 8

In one session at the power level, how many speed, agility, and quickness training drills should be completed?

Answer 8

6-10 drills

Question 9

Phase 3 training sessions include how many core exercises?

Answer 9

0-4

Question 10

What phases are used for a client who wants as much lean mass as possible?

Answer 10

Phases 1, 2, 3, and 4

Question 11

What is the rep range needed for adaptations to power to occur?

Answer 11

1 to 10 repetitions

Question 12

In phase 2, how many sets of plyometric movements should be included?

Answer 12

2-3

Question 13

How many reps should a client do in a phase 3 hypertrophy workout?

Answer 13

6-12 repetitions

Question 14

Why does training duration need to be limited to 60-90 minutes?

Answer 14

Longer training sessions have an increase in the risk of upper respiratory infections

Question 15

For max strength adaptation, what percent intensity of reps should occur?

Answer 15

85 to 100% of 1 RM

Question 16

In Phase 1 of the Optimum Performance Training model, a high number of reps, such as 12-20, is necessary to build proper connective tissue strength and muscular endurance. At what percent intensity should 12 reps be performed?

Answer 16

70%

Question 17

What is a word for the prep period in traditional periodization models?

Answer 17

Anatomic adaptation

Question 18

Each is a benefit of the OPT model besides:

Answer 18

Increased rate of force production

Question 19

What is the ideal combo of reps, sets, intensity, tempo, and rest of muscular endurance and stabilization?

Answer 19

12-20, 1-3, 50-70% 1RM, 4/2/1, 0-90 seconds

Question 20

How many different core training moves should be used within each training session of phase 1?

Answer 20

1-4 core-stabilization movements