Module 12 - The Science of Periodization and the OPT Model

Question 1

A purposeful system or plan developed to help an individual achieve a specific goal.

Answer 1

Program design

Question 2

Important components that specify how each exercise is to be performed.

Answer 2

Acute variables

Question 3

The acute variables:

Answer 3

Repetitions, sets, training intensity, repetition tempo, training volume, rest interval, training frequency, training duration, and exercise selection.

Question 4

One complete movement of a single exercise.

Answer 4

Repetition

Question 5

A group of consecutive repetitions.

Answer 5

Set

Question 6

An individual’s effort, compared to their maximal effort, which is usually expressed as a percentage.

Answer 6

Training intensity

Question 7

The speed with which each repetition is performed.

Answer 7

Repetition tempo

Question 8

The time taken to recuperate between sets.

Answer 8

Rest interval

Question 9

Amount of physical training performed within a specified time period.

Answer 9

Training volume

Question 10

The number of training sessions performed over a specified time period (usually 1 week).

Answer 10

Training frequency

Question 11

The timeframe of a workout (including warm-up and cool-down) or the length of time in one phase of training.

Answer 11

Training duration

Question 12

The combination of volume, rest intervals, and length of a training session.

Answer 12

Exercise density.

Question 13

The process of choosing appropriate exercises for a client’s program.

Answer 13

Exercise selection

Question 14

The challenge an exercise places on the balance and stabilization systems of the kinetic chain.

Answer 14

Neural demand

Question 15

The specific outline, created by a Sports Performance Professional to meet an athlete’s goals, that details the form of training, length of time, future changes and specific exercises.

Answer 15

Training plan

Question 16

Generalized training plan that spans 1 year to show when the athlete will progress between phases.

Answer 16

Macrocycle

Question 17

Generalized training plan that spans 1 - 3 months and shows which phases will be required each day of each week.

Answer 17

Mesocycle

Question 18

Training plan of specific workouts that spans 1 week to show which exercises are required each day of the week.

Answer 18

Microcycle

Question 19

A form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patterns developed during the season.

Answer 19

Corrective exercise training

Question 20

Phase 1 of the OPT Model

Answer 20

Stabilization Endurance

Question 21

Phase 2 of the OPT Model

Answer 21

Strength Endurance

Question 22

Phase 3 of the OPT Model

Answer 22

Hypertrophy

Question 23

Phase 4 of the OPT Model

Answer 23

Maximal Strength

Question 24

Phase 5 of the OPT Model

Answer 24

Power

Question 25

Phase 6 of the OPT Model

Answer 25

Maximal Power

Question 26

Characterized by an initial high volume and low intensity form of training with decreases in volume and increases in intensity gradually, usually over a period of months.

Answer 26

Linear periodization

Question 27

Characterized by frequent changes in volume and intensity.

Answer 27

Undulating periodizatoin

Question 28

Characterized by a focus on one training adaptation for a given time, usually 1 month, followed by a large change in acute variables to focus on another goal.

Answer 28

Block periodization

Question 29

What tempo is used for the strength exercise of Phase 2 supersets?

Answer 29

2/0/2

Question 30

What is the name for the form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficiencies, and postural distortion patterns the athlete my have developed during the season?

Answer 30

Corrective exercise

Question 31

At what point in his training plan would an athlete spend a period of time performing corrective exercise training?

Answer 31

Post-season

Question 32

Following the exercise progression continuum, which is appropriate for the lower body?

Answer 32

Two-leg stable, staggered-stance stable, single-leg stable

Question 33

What is an appropriate stretching exercise that addresses a low back arch in an athlete who is training in Phase 2 - Strength Endurance?

Answer 33

Active kneeling hip flexor stretch

Question 34

What is the term for the number of training sessions performed over a specified period of time?

Answer 34

Training frequency

Question 35

Which acute variables BEST elicit the adaptation of stabilization endurance?

Answer 35

12-20 repetitions, 1-3 sets, 50-70% of one rep mad (1RM)

Question 36

You recommend that your athlete perform 0-3 plyometric-strength exercises during her workout. WHat phase of strength training is she currently in?

Answer 36

Maximal strength

Question 37

Which phase of training is also known as anatomical adaptation?

Answer 37

Stabilization

Question 38

What two primary factors are increased for an athlete progressing from Phase 2 to Phase 3 of the OPT model?

Answer 38

Intensity and volume

Question 39

For a beginner athlete, which of the following could occur if the individual is to perform at a high intensity level after a prolonged recovery period?

Answer 39

Increased risk of injury

Question 40

According to the volume continuum, a range of 12-20 total repetitions per exercise is appropriate for which level of training?

Answer 40

Power

Question 41

Which of the following best describes corrective exercises used with athletes?

Answer 41

Fixing muscle imbalances at the end of a season

Question 42

What type of relationship exists between sets, repetitions, and intensity?

Answer 42

Inverse

Question 43

What are the appropriate flexibility techniques used in the warm-up of a Phase 1: Stabilization Endurance trianing program?

Answer 43

SMR and static