Exercise Technique and Training Instruction

Question 1

OPT Model

Answer 1

The stabilization level has one phase of training:
* Phase 1 Stabilization Endurance Training

The strength level has three phases of training:
* Phase 2 Strength Endurance Training
* Phase 3 Muscular Development Training
* Phase 4 Maximum Strength Training

The power level has one phase of training:
* Phase 5 Power Training

Question 2

OPT Phase 2 Examples

Answer 2

Question 3

OPT Phase 5 Examples

Answer 3

Question 4

The process in which the body seeks the path of least resistance during
functional movements.

Answer 4

Relative flexibility

A prime example of relative flexibility is seen in people who squat with
their feet excessively externally rotated because individuals may have
limited ankle ROM that prevents adequate ankle dorsiflexion to perform
a squat with proper mechanics. A second example can be seen when
people perform an overhead shoulder press with excessive lumbar
extension (arched low-back).

Question 5

The synergistic action of multiple muscles working together to produce
movement around a joint.

Answer 5

Force-couple relationships

Question 6

When an agonist receives a signal to contract, its functional antagonist
also receives an inhibitory signal allowing it to lengthen.

Answer 6

Reciprocal inhibition

Question 7

Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

Answer 7

Altered reciprocal inhibition

Question 8

The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).

Answer 8

Synergistic dominance

Question 9

When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.

Answer 9

Altered length-tension relationship

Question 10

Sensory receptors sensitive to change in length of the muscle and the rate of that change.

Answer 10

Muscle spindle

Question 11

A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to
changes in muscular tension and rate of tension change.

Answer 11

Golgi tendon organ
(GTO)

Question 12

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

Answer 12

Autogenic inhibition

Question 13

Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.

Answer 13

Pattern overload

Question 14

States that soft tissue models along the line of stress.

Answer 14

Davis’s law

Question 15

Self-myofascial rolling

Answer 15

Mechanism of Action: Autogenic inhibition

Training Variables: 1-3 sets, hold each tender area for 30 seconds

Question 16

Static stretching

Answer 16

Mechanism of Action: Stretch tolerance and/or reciprocal inhibition
(depending how stretch is performed)

Training Variables: 1-3 sets, hold each stretch for 30 seconds

Question 17

Active stretching
(formerly called active isolated stretching)

Answer 17

Mechanism of Action: Reciprocal inhibition

Training Variables: 1-3 sets, hold each stretch for 1-2 seconds and repeat
for 5–10 repetitions

Question 18

Hip flexor, adductor, and
latissimus dorsi static and
active stretches

Answer 18

Posteriorly rotate the pelvis to increase the effectiveness of the stretch.

Question 19

FITTE-VP

Answer 19

frequency, type, time, enjoyment, volume and progression