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NASM > OPT Model > Flashcards

OPT Model Flashcards

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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
Q

What are the two components of sarcomere?

A

Actin and Myosin

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26
Q

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

A

Golgi Tendon organs

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27
Q

At what age is total peak bone mass reached?

A

30

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28
Q

What is the term for the chemical messages that cross the Synapse between the neurons and muscle and they assist with a nerve transmission

A

Nerotransmitters

29
Q

Which joint has the simplest movement either moving back-and-forth or side to side

A

nonaxial

30
Q

What is explained by the sliding filament theory?

A

The shortening of a sarcomere to produce a muscle contraction

31
Q

The muscle of the lower leg hamstrings and lower back region make up which of the following global muscular sub systems?

A

Deep longitudinal subsystem (DLS)

32
Q

What does the term force refer to?

A

The ability of one entity to act on another entity causing acceleration or deceleration

33
Q

Phase 1 (OPT)

A

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
Q

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?

A

Move through both structured exercise and daily physical activity

35
Q

Muscle hypertrophy

A

Progress training programs with higher volumes so that includes more sets, repetitions and intensity

36
Q

Body fat reduction

A

Cycle the client through three phases of the OPT model only

37
Q

General sports performance

A

Progress training from stabilization through the power phase of training

38
Q

Stabilization level of the OPT model

A

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
Q

What three flexibility techniques are used in phase 1 stabilization endurance training?

A
  1. Self myofascial techniques
  2. Static stretching
  3. optional dynamic stretching
40
Q

Squatting

A

Step-ups

41
Q

Pulling

A

Rows

42
Q

Hip hinge

A

Kettle bell swings

43
Q

Pushing

A

Dumbbell chest press

44
Q

Pressing

A

Push press

45
Q

What is the focus of the second level of training in the OPT model?

A

The main adaptation of strength

46
Q

Muscle hypertrophy is the primary goal of which phase of training within the OPT model

A

Phase 3

47
Q

Which term refers to low intensity exercise consisting of movements that mimic those to be included in the upcoming sets of more intense exercise

A

Specific warm-ups

48
Q

True or false face five flexibility routine typically involves static and dynamic stretching

A

FALSE!

49
Q

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?

A

Undulating

50
Q

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?

A

Training plan

51
Q

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?

A

Linear Periodization

52
Q

Which phase of the OPT model introduces lifting near or at maximal intensity?

A

Phase 4

53
Q

According to the iceberg effect which of the following training adaptations are considered surface level?

A

Endurance

54
Q

Which of the following is a characteristic of linear periodization?

A

Increases intensity while decreasing volume

55
Q

What two activities are part of a clients warm-up?

A

Flexibility and cardio

56
Q

Training power for two days before moving onto two days of strength training would be an example of what kind of periodization

A

Undulating periodization

57
Q

Which of the following exercises is not considered a compound exercise?

A

Seated leg extension

58
Q

If you have a client who wants to increase speed what phase of the OPT model would they fall into?

A

Phase 5

59
Q

Linear periodization

A

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
Q

Undulating periodization

A

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
Q

Microcycle

A

Weekly plan

62
Q

Mesocycle

A

Monthly plan

63
Q

Macro cycle

A

Annual plan

64
Q

Horizontal adduction is most common during what type of movement

A

Pushing

65
Q

Which of the following would be appropriate phase 2 superset?

A

Benchpress and stability ball push-ups

66
Q

Which of the following is considered an under the water foundational adaptation?

A

Stability

67
Q

Core and balance exercises are a component of which part of the OPT work out

A

Activation

68
Q

What are the five components of fitness?

A

Cardiorespiratory fitness (aerobic)

Muscular strength

Muscular endurance

flexibility

body composition

69
Q

Tanaka formula

A

A mathematical formula used to estimate an individuals maximal heart rate: 208- (0.7 x age)

NASM (2 decks)

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