Domain 4

Question 1

Applying the OPT Model

Answer 1

A proven, each-to-use system of periodization. Can be used to create programs for clients with various goals. Most common goals are to reduce body fat, increase lean body mass, enhance general sports performance.

Question 2

Progressive Strength Adaptations

Answer 2

Strength is the ability of the neuromuscular system to produce internal tension (in the muscles and connective tissue that pull on the bones) to overcome an external force.

Question 3

Strength Adaptation

Answer 3

Five Main Categories: Stabilization, Muscular Endurance, Muscular Hypertrophy, Strength, Power. All occurs in a progressive sequence: Stabilization before strength and strength before power.

Question 4

Stabilization

Answer 4

Must be established before training for other adaptations because it specifically focuses on the recruitment of tissues in the body responsible for postural stability with the appropriate amounts of stress. Getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time.

Question 5

Muscular Endurance

Answer 5

The ability to maintain force productions for prolonged periods. Helps increase core and joint stabilization. resistance training protocols using high repetitions are the most effective way to improve muscular endurance.

Question 6

Hypertrophy

Answer 6

The enlargement of skeletal muscle fibers in response to increased volumes of tension. Muscle fibers must be recruited to induce hypertrophy. Provides the necessary information as to why clients should start and revisit the stabilization period of training before entering into the strength period.

Question 7

Strength

Answer 7

Strength adaptations provide the necessary progression from the stabilization adaptations of training to increase the stress places on the body, allowing for new adaptations to be achieved. Heavier weights and higher volumes of training are used to increase the recruitment, synchronization, and firing rate or motor units, while placing necessary mechanical stress on the muscles to force increase in size and strength.

Question 8

Power

Answer 8

The ability of the neuromuscular system to produce the greatest possible force in the shortest possible time. An increase in either force or velocity will produce an increase in power. Achieved by increasing either the weight (force) or the speed that a weight is moved (velocity).

Question 9

Resistance Training Systems

Answer 9

Single-Set System, Multiple-Set System, Pyramid System, Superset System, Circuit-Training System, Peripheral Heart Action System, Split-Routine System, Vertical and Horizontal Loading.

Question 10

Exercise Progression and Regression

Answer 10

Any exercise can be progressed and regressed in a variety or ways: Increasing or decreasing acute variables (reps, sets, intensity, tempo, rest interval, etc.) Increasing or decreasing proprioceptive challenge (changing body positions and changing the base or support). Any change that makes the exercise more challenging is a progression. Any change that makes the exercise less challenging is a regression.

Question 11

Exercise Progression and Regression - Body Position

Answer 11

Seated –> Two-Leg Standing –> Single-Leg Balance, Two-Arm/Leg –> One-Arm/Leg –> Alternating Arms/Legs: Combine the two to maximally challenge the body’s stabilization. EX: the single overhead press exercise can be performed nine different ways, each becoming more and more challenging than the previous.

Question 12

Exercise Progression and Regression - Base of Support

Answer 12

Floor –> Balance Beam –> Half Foam Roll –> Foam Pad –> Balance Disc –> Wobble Board –> BOSU Ball: Make exercises more challenging by standing on less stable surfaces. Combine with body position progressions for maximal proprioceptive challenge. Adding proprioceptive challenge is the preferred progression method for Phase 1 of OPT.

Question 13

Flexibility Continuum

Answer 13

Flexibility should follow a systematic progression. Corrective Flexibility, Active Flexibility, and Functional Flexibility.

Question 14

Corrective Flexibility

Answer 14

Designed to improve muscle imbalances and altered Arthrokinematics.

Question 15

Active Flexibility

Answer 15

Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency. Uses reciprocal inhibition.

Question 16

Functional Flexibility

Answer 16

Integrated, multiplayer soft-tissue extensibility with optimum neuromuscular control through the full range of motion.

Question 17

Corrective Flexibility

Answer 17

Self-Myofascial Release and Static Stretching

Question 18

Active Flexibility

Answer 18

Self-Myofascial Release and Active-Isolated Stretching

Question 19

Functional Flexibility

Answer 19

Self-Myofascial Release and Dynamic Stretching

Question 20

Stretching - Self-Myofascial Release

Answer 20

Focuses on the fascial system of the body. Gentle pressure applied with implements such as a foam roll (30 seconds). Assists in releasing knots by stimulating the Golgi Tendon Organ. Creates autogenic inhibition. Also, suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down.

Question 21

Stretching - Static Stretching

Answer 21

Passively taking a muscle to the point of tension and holding the stretch for 20-30 seconds. Stimulates the Golgi Tendon Organ. Produces an inhibitory effect on the muscle spindle. Autogenic inhibition (includes reciprocal inhibition when contracting the antagonist).

Question 22

Stretching - Active-Isolated Stretching

Answer 22

Uses agonists and synergists to dynamically move the joint into a range of motion. Creates reciprocal inhibition of the functional antagonists. Allows for greater ranges of motion to be accessed. 5-10 reps of each stretch and hold for 1-2 seconds each.

Question 23

Stretching - Dynamic Stretching

Answer 23

Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion. Also, suggested as a pre-activity warm-up if no postural distortion patterns are present or they are significantly reduced.

Question 24

Balance Mechanism

Answer 24

Proprioceptively Enriched Environment: Unstable yet controllable environment. Must use the appropriate progressions and correct technique at varying speeds to facilitate maximal sensory input to the central nervous system.

Question 25

Designing a Balance Program

Answer 25

Exercise Selection - Safe, Progressive (easy to hard, simple to complex, known to unknown, static to dynamic), Proprioceptively Challenging (floor, balance beam, half foam roll, foam pad, balance disc, wobble board, BOSU ball).

Question 26

Variables

Answer 26

Plane of Motion - Frontal, Sagittal, Transverse. Range of Motion - Full, Partial, End-Range.

Question 27

Balance Stabilization Exercises

Answer 27

Exercises involve little joint motion and are designed to improve reflexive joint stabilization contractions to improve joint stability. When the body is placed in unstable environments, it must react by contracting the right muscles at the tight time to maintain balance.

Question 28

Balance Strength Exercises

Answer 28

More dynamic eccentric and concentric movement through a full range of motion. Require dynamic control in mid-range of motion with isometric stabilization at the end-range of motion.

Question 29

Balance Power Exercises

Answer 29

Develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.

Question 30

Concepts

Answer 30

What is the core? Lumbo-pelvic-hip complex: Lumbar Spine, Pelvic Girdle, Abdomen, Hip Joint.

Question 31

Program Design Variables

Answer 31

Planes of Motion - Sagittal, Frontal, and Transverse. Type of Resistance - Stability Ball, Cable, Tubing, Medicine Ball, Power Ball, Dumbbells.

Question 32

Core Stabilization Exercises

Answer 32

Exercises involve little joint motion through the lumbo-pelvic-hip complex. Designed to improve the functional capacity of the deep-stabilization mechanism.

Question 33

Core Strength Exercises

Answer 33

Exercises involve more dynamic eccentric and concentric movement through a full range of motion.

Question 34

Core Power Exercises

Answer 34

Exercises are designed to improve the rate of force productions of the core musculature.

Question 35

Designing a Plyometric Training Program

Answer 35

Adequate functional total body strength, core strength, and balance are essential before beginning plyometric training. The fitness professional must follow specific program guidelines, proper exercise selection criteria, and detailed program variables.

Question 36

Designing a Plyometric Training Program - Exercise Selection

Answer 36

Safe, done with supportive shoes, performed on a proper training surface (grass field, basketball court, tartan track surface, rubber track surface), and must be progressive.

Question 37

Designing a Plyometric Training Program - Variables

Answer 37

Planes of Motion - Sagittal, Frontal, Transverse. Type of Implements - Tape, Cones, Boxes. Amplitude of Movement.

Question 38

Plyometric-Stabilization Exercises

Answer 38

Exercises involve little joint motion. Designed to establish optimum landing mechanics, postural alignment and reactive neuromuscular efficiency.

Question 39

Plyometric-Strength Exercises

Answer 39

Exercises involve more dynamic eccentric and concentric movement through a full range of motion.

Question 40

Plyometric-Power Exercises

Answer 40

Exercises involve the entire muscle action spectrum and contraction velocity spectrum during integrated functional movements. Performed as fast and as explosively as possible.

Question 41

Concepts

Answer 41

Often viewed as being beneficial only for the athlete. Can be used with a typical health club member to: add intensity and complexity, increase the cardiorespiratory demand, provide a simple and exciting variety to a routine workout, and allows a client to enhance his or her ability to accelerate, decelerate, and dynamically stabilize the entire body during higher velocity exercises in multiple planes.

Question 42

Speed

Answer 42

The ability to move the body in one intended direction as fast as possible. The product of stride rate and stride length. Stride Rate - is the number of strides taken in a given amount of time (or distance). Stride Length - is the distance covered in one stride, during running.

Question 43

Agility

Answer 43

The ability to start (accelerate), stop (decelerate and stabilize), and change direction quickly, while maintaining proper posture. Requires high levels of neuromuscular efficiency. Constantly regaining a center of gravity over a base of support, while changing directions, at various speeds. Can also help prevent injury. Enhances the body’s ability to effectively control eccentric forces in all planes of motions and improves the structural integrity of the connective tissue.

Question 44

Quickness

Answer 44

The ability to react and change body position with maximum rate of force production, in all planes of motion and from all body positions, during functional activities. The ability to react to visual, auditory, and kinesthetic feedback during functional activity with minimal hesitation.