Module 1 Interactivity Flashcards
OPT model
Superset a bench press with medicine ball chest press
Level 3: Power
Phase 5: Power
1-5 repetitions, 4-6 sets, train with heavy loads
Level 2: Strength
Phase 4: Maximal Strength
Uses stabilization level exercises
Level 1: Stabilization
Phase 1: Stabilization Endurance
Superset bench press followed by a pushup
Level 2: Strength
Phase 2: Strength Endurance
Slow repetition tempos (4/2/1)
Level 1: Stabilization
Phase 1: Stabilization Endurance
12-20 repetitions
Level 1: Stabilization
Phase 1: Stabilization Endurance
Combines force x velocity
Level 3: Power
Phase 5: Power
Maximal strength + Power exercise supersets
Level 3: Power
Phase 5: Power
Enhance neuromuscular efficiency at functional speeds
Level 3: Power
Phase 5: Power
High loads, low repetitions
Level 2: Strength
Phase 4: Maximal Strength
Low to moderate repetitions (6-12)
Level 2: Strength
Phase 3: Hypertrophy
Used by body builders
Level 2: Strength
Phase 3: Hypertrophy
High volume, moderate to high loads
Level 2: Strength
Phase 3: Hypertrophy
Optimal increase in muscle size
Level 2: Strength
Phase 3: Hypertrophy
Strength + Stabilization exercise supersets
Level 2: Strength
Phase 2: Strength
Improves stabilization endurance and prime mover strength
Level 2: Strength
Phase 2: Strenth
Unstable, yet controlled, environments
Level 1: Stabilization
Phase 1: Stabilization Endurance
Enhance control of posture
Level 1: Stabilization
Phase 1: Stabilization Endurance
Which resistance training system has a client perform an exercise to failure, lowers the weight by a percentage, then continues with more reps?
Drop-set
Which training system us specifically performed using either a light to heavy or heavy to light format?
Pyramid
A client is using a peripheral heart action system. He performs overhead press for his first exercise. What would be an appropriate exercise to use next?
Lower body (single leg squat)
What is the best training system for someone with limited time who wants to alter body composition?
Circuit training
Which resistance training system is often used by body builders and mass-dominant athletes like football players?
Split routine
What training system is used when a client performs 3 sets of curls, followed by 3 sets of overhead press, followed by 3 sets of pushups.
Horizontal loading
Which training system alternates upper and lower body exercises to help promote effective blood flow?
Peripheral heart action
OPT Category *Barbell squat
Strength
OPT Category *Single leg dumbbell scaption
Stabilization
OPT Category *Ball Squat
Stabilization
OPT Category *Cable pushdown
Strength
OPT Category *Barbell clean
Power
OPT Category *Single leg dumbbell curl
Stabilization
OPT Category *Prone dumbbell tricep extensions
Stabilization
OPT Category *Seated lat pulldown
Strength
OPT Category *Standing cable row
Stabilization
OPT Category *Seated shoulder press machine
Strength
OPT Category *Rotation chest pass
Power
OPT Category *Lunge to two arm dumbbell press
Strength
OPT Category *Bicep curl machine
Strength
OPT Category *Overhead medicine ball throw
Power
OPT Category *Pushup
Stabilization
OPT Category *Barbell bench press
Strength
OPT Category *Ball squat curl to press
Stabilization
OPT Category *Squat Jump
Power
OPT Category *Soccer throw
Power
