Module 1 Flashcards
Objectives: What is the OPT Model? What are the 5 Phases of training? What is Integrated Exercise Program Design? (23 cards)
What are the levels of the OPT Model?
Stabilization, Strength, Power
How do you calculate BMI?
BMI = weight (lbs) / height (inch2) x 703
According to the Optimum Performance Training (OPT) model, which of the following is a goal of the Maximal Strength Phase of training? Select one: a. Decrease the volume of training b. Increase peak force production c. Decrease metabolic demand d. Increase the amount of fat loss
Increase Peak Force Production
Which of the following is muscle that acts as the initial and main source of motive power? Select one: a. Fixator b. Antagonist c. Prime mover d. Neutralizer
Prime Mover
Which of the following is a primary focus of exercising in the Stabilization Level of training? Select one: a. Muscular elasticity b. Muscular degeneration c. Muscular extensibility d. Muscular endurance
Muscular Endurance
Which of the following is a goal of the Stabilization Level of the OPT model? Select one: a. Enhance rate of force production b. Increase anaerobic power c. Increase maximal muscle strength d. Enhance joint stability
Enhance Joint Stability
Which term refers to the ability of muscles to exert maximal power in a minimal amount of time? Select one: a. Rate of force production b. Maximal tetanic tension c. Perturbation d. Sensorimotor control
Rate of Force Production
Which of the following is an example that exhibits the conditions for being classified as obese?
Select one:
a. An individual with a body mass index equal to or less than 20
b. An individual who is 20 pounds over the ideal weight for his or her height
c. An individual with a body mass index equal to or higher than 30
d. An individual who is 10 pounds over the ideal weight for his or her height
An Individual with a body mass index equal to or higher than 30
Which of the following involves performing exercises in a superset sequence? Select one: a. Strength Endurance Training b. Speed Endurance Training c. Anaerobic Endurance Training d. Aerobic Endurance Training
Strength Endurance Training
What is the best example of performing an exercise in a proprioceptively enriched environment?
Select one:
a. Leg press exercise
b. Machine chest press
c. Dumbbell chest press on stability ball
d. Seated military press
Dumbbell Chest Press on Stability Ball
The rate of force production relates to the ability of muscles to do which of the following?
Select one:
a. Exert maximal force output in a minimal amount of time
b. Release energy in a controlled manner
c. Decrease the reaction time of the muscle action spectrum
d. React to a stimulus without hesitation
Exert maximal force output in a minimal amount of time
Which term refers to the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements? Select one: a. Amortization b. Proprioception c. Periodization d. Homeostasis
Proprioception
What is the OPT Model?
A representation of the components of integrated training into an exercise program.
3 levels, 5 phases
What are the phases of the OPT Model from bottom up?
Stabilization endurance, Strength Endurance, Hypertrophy, Maximal Strength, Power
What is the goal of stabilization endurance training?
To build fitness foundation (flexibility, balance, joint stability, endurance)
What is the goal of the strength level of the OPT Model?
Clients work to increase how long their
muscles can work for (Phase 2: Muscular Endurance Training), muscle size (Phase 3: Hypertrophy Training), and the maximum amount they can lift
What are Blood Lipids?
Cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density
lipoproteins (HDL) and low-density lipoproteins (LDL)
What is proprioception? Give an example.
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense
body position and limb movement
Basically it challenges the stabilization and balance.
Stability ball dumbbell press; single leg squat.
What is a prime mover? Give an example
A prime mover is the muscle that acts as the initial and main source of power.
example:
Squat: Glutes and Quads
Bicep Curl: Bicep
Chest Press: Pecs
What is a superset? Give an example. What is the purpose?
A superset is when 2 exercises are preformed back to back without any rest between
Purpose is to work the prime mover on the first exercise and then challenge the stabilization muscles.
Examples:
Leg press to single leg squat
Shoulder press to single leg dumbbell press
Seated Cable Row to stability ball dumbbell row
barbell bench press to stability ball push up
What is the “Rate of Force Production”
maximum amount of force output in a minimal amount of time
Lift heavy objects fast
What does neuromuscular efficiency mean?
It basically means coordination. It enables all the muscles to work together on all planes of motion
What is “Integrated Program Design”?
A concept that incorporates all forms of training in an integrated fashion as part of a progressive system.
(Flexibility training, cardiorespitory training, core, balance, plyometric training (reactive), speed, agility, quickness training, and resistance training.
