Module 1

Question 1

What are the levels of the OPT Model?

Answer 1

Stabilization, Strength, Power

Question 2

How do you calculate BMI?

Answer 2

BMI = weight (lbs) / height (inch2) x 703

Question 3

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

Answer 3

Increase Peak Force Production

Question 4

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

Answer 4

Prime Mover

Question 5

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

Answer 5

Muscular Endurance

Question 6

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

Answer 6

Enhance Joint Stability

Question 7

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

Answer 7

Rate of Force Production

Question 8

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

Answer 8

An Individual with a body mass index equal to or higher than 30

Question 9

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

Answer 9

Strength Endurance Training

Question 10

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

Answer 10

Dumbbell Chest Press on Stability Ball

Question 11

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

Answer 11

Exert maximal force output in a minimal amount of time

Question 12

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

Answer 12

Proprioception

Question 13

What is the OPT Model?

Answer 13

A representation of the components of integrated training into an exercise program.
3 levels, 5 phases

Question 14

What are the phases of the OPT Model from bottom up?

Answer 14

Stabilization endurance, Strength Endurance, Hypertrophy, Maximal Strength, Power

Question 15

What is the goal of stabilization endurance training?

Answer 15

To build fitness foundation (flexibility, balance, joint stability, endurance)

Question 16

What is the goal of the strength level of the OPT Model?

Answer 16

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

Question 17

What are Blood Lipids?

Answer 17

Cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density
lipoproteins (HDL) and low-density lipoproteins (LDL)

Question 18

What is proprioception? Give an example.

Answer 18

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.

Question 19

What is a prime mover? Give an example

Answer 19

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

Question 20

What is a superset? Give an example. What is the purpose?

Answer 20

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

Question 21

What is the “Rate of Force Production”

Answer 21

maximum amount of force output in a minimal amount of time

Lift heavy objects fast

Question 22

What does neuromuscular efficiency mean?

Answer 22

It basically means coordination. It enables all the muscles to work together on all planes of motion

Question 23

What is “Integrated Program Design”?

Answer 23

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.