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OPT Model Flashcards

1
Q

What is phase 5

A

Power

level three power

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2
Q

What is phase 4?

A

Maximal strength

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3
Q

What is phase 3?

A

Muscular development

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4
Q

What is phase 2?

A

Strength endurance

level two strength

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5
Q

What is phase 1?

A

Stabilization endurance

Level 1

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6
Q

What does the term evidence-based practice refer to?

A

the conscientious use of current research in making decisions about client care

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7
Q

Homeostasis

A

The process by which the human body strives to maintain a relatively stable equilibrium

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8
Q

Which organization functions as the international public health agency of the united nations?

A

World health organization (WHO)

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9
Q

Actin

A

The thin stringlike myofilament The act so long to myosin to produce muscular contraction

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10
Q

Myosin

A

The thick myofilament that ask along the myosin to produce muscular contraction

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11
Q

All-or-nothing principle

A

Motor units cannot vary the amount of force they generate the either contract maximally or not at all

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12
Q

Muscle fiber types

Type 1

A

More capillaries, increased oxygen delivery, smaller in size less force produced

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13
Q

Muscle fiber types

Type 2

A

Fewer capillaries, decreased oxygen delivery, larger in size

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14
Q

Fascia

A

Connective tissue that surrounds muscle and bones

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15
Q

Epimysium

A

Inner layer of fascia that directly surrounds in entire muscle commonly referred to as the deep Fascia

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16
Q

Fascicles

A

Largest bundles of fibers within a muscle fascicles are surrounded by perimysium

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17
Q

Perimysium

A

Connective tissue surrounding a muscle Fascicle

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18
Q

Endomysium

A

Connective tissue that wraps around individual muscle fiber within a Fascicle

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19
Q

What is myofilbrils

A

Contractile components of muscle cell

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20
Q

Which of the following refers to the series of steps in muscle contraction?

A

The sliding filament theory

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21
Q

Calcium is often associated with bone health but why is it important for Muscle function?

A

It stimulates actin and myosin activity

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22
Q

Which of the following is the functional unit of a muscle cell

A

A Sarcomere

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23
Q

Which of the following proteins structures is important for muscular contractions by providing a binding site?

A

Troponin

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24
Q

Which system puts the body into a relaxed state termed rest and digest?

A

Parasympathetic nervous system

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25
What are the two components of sarcomere?
Actin and Myosin
26
Which mechanoreceptor is sensitive to changes in muscular tension and rate of the tension change causing the muscle to relax which prevents the muscle from excessive stress and possible injury
Golgi Tendon organs
27
At what age is total peak bone mass reached?
30
28
What is the term for the chemical messages that cross the Synapse between the neurons and muscle and they assist with a nerve transmission
Nerotransmitters
29
Which joint has the simplest movement either moving back-and-forth or side to side
nonaxial
30
What is explained by the sliding filament theory?
The shortening of a sarcomere to produce a muscle contraction
31
The muscle of the lower leg hamstrings and lower back region make up which of the following global muscular sub systems?
Deep longitudinal subsystem (DLS)
32
What does the term force refer to?
The ability of one entity to act on another entity causing acceleration or deceleration
33
Phase 1 (OPT)
To ensure proper muscle balance and endurance of the stabilization of muscles this is where the client first starts and stays for about four weeks
34
With regard to the application of the OPT model for the goal of body fat reduction what is the best way to increase the calories burned?
Move through both structured exercise and daily physical activity
35
Muscle hypertrophy
Progress training programs with higher volumes so that includes more sets, repetitions and intensity
36
Body fat reduction
Cycle the client through three phases of the OPT model only
37
General sports performance
Progress training from stabilization through the power phase of training
38
Stabilization level of the OPT model
The first level of training focuses on to the two main adaptations 1. development of proper movement patterns 2. mobility and stability of the entire kinetic chain
39
What three flexibility techniques are used in phase 1 stabilization endurance training?
1. Self myofascial techniques 2. Static stretching 3. optional dynamic stretching
40
Squatting
Step-ups
41
Pulling
Rows
42
Hip hinge
Kettle bell swings
43
Pushing
Dumbbell chest press
44
Pressing
Push press
45
What is the focus of the second level of training in the OPT model?
The main adaptation of strength
46
Muscle hypertrophy is the primary goal of which phase of training within the OPT model
Phase 3
47
Which term refers to low intensity exercise consisting of movements that mimic those to be included in the upcoming sets of more intense exercise
Specific warm-ups
48
True or false face five flexibility routine typically involves static and dynamic stretching
FALSE!
49
If a client performs a stabilization workout on Monday a power workout on Wednesday and I SAQ sports work out on Saturday what kind of periodization is being used for their mesocycle?
Undulating
50
What is defined as the specific outline created by a fitness professional that details the form, of training length of time, and specific exercises to be performed?
Training plan
51
Performing four weeks of stabilization training before moving onto strength and endurance training for another four weeks would be example of what kind of periodization?
Linear Periodization
52
Which phase of the OPT model introduces lifting near or at maximal intensity?
Phase 4
53
According to the iceberg effect which of the following training adaptations are considered surface level?
Endurance
54
Which of the following is a characteristic of linear periodization?
Increases intensity while decreasing volume
55
What two activities are part of a clients warm-up?
Flexibility and cardio
56
Training power for two days before moving onto two days of strength training would be an example of what kind of periodization
Undulating periodization
57
Which of the following exercises is not considered a compound exercise?
Seated leg extension
58
If you have a client who wants to increase speed what phase of the OPT model would they fall into?
Phase 5
59
Linear periodization
A traditional method of program design that aims to gradually increase the intensity of training load while simultaneously decreasing volume over a set period of time
60
Undulating periodization
A programming scheme also known as nonlinear periodization that uses changes in volume intensity and exercise selection to provide loading differences on a daily or weekly basis
61
Microcycle
Weekly plan
62
Mesocycle
Monthly plan
63
Macro cycle
Annual plan
64
Horizontal adduction is most common during what type of movement
Pushing
65
Which of the following would be appropriate phase 2 superset?
Benchpress and stability ball push-ups
66
Which of the following is considered an under the water foundational adaptation?
Stability
67
Core and balance exercises are a component of which part of the OPT work out
Activation
68
What are the five components of fitness?
Cardiorespiratory fitness (aerobic) Muscular strength Muscular endurance flexibility body composition
69
Tanaka formula
A mathematical formula used to estimate an individuals maximal heart rate: 208- (0.7 x age)

NASM (2 decks)

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