OPT MODEL

Question 1

What are the recommended rest periods in the stabilization endurance phase of the opt model for introductions to resistance and stability?

Answer 1

0-90 seconds

Question 2

what is the recommended set/rep scheme for the stabilization endurance phase of the opt model?

Answer 2

1-3 sets, 12-20 reps

Question 3

What rep tempo is desired for the stabilization endurance phase of the opt model?

Answer 3

421

Question 4

At what intensity of 1RM should clients be working in the stablization endurance phase of the opt model?

Answer 4

50-70%

Question 5

During the strength/endurance phase of the opt model what training technique is employed to integrate and build strength and stability?

Answer 5

superset

Question 6

At what intensity of 1rm should a client be working for respective strength, then stability supersets of the strength endurance phase?

Answer 6

70-80% for strength and 50-70% for stability

Question 7

What is the recommended rest periods for the supersets during the stength endurance phase of the opt model?

Answer 7

0-60 seconds

Question 8

what is the different desired rep tempos for the strength and stability supersets during the strength endurance phase?

Answer 8

202 strength

421 stability

Question 9

what are the recommended set/rep schemes for resistance training in the strength endurance phase

Question 9

swhat are the recommended set/rep schemes for resistance training in the strength endurance phase

Answer 9

2-4 sets if addressing strength or stability independently or
1-3 supersets; 8-12 reps strength and 12-20 stability

Question 10

during the muscular strength or phase 3 of the model what is the recommended rep/set scheme for resistance? what is the
desired intensity?

Answer 10

3-5 sets/6-12 reps 75-85%

Question 11

What is the recommended rest periods during the hypertrophy phase for resistance training?

Answer 11

0-3 minutes

Question 12

what is the recommended set and rep scheme for resistance training during the maximal strength or phase 4?

Answer 12

4-6 sets/1-5 reps

Question 13

what are the recommended set and rep schemes during phase 5 or the power phase?

Answer 13

3-5 sets/1-5 reps for strength and 8-10 reps for power

Question 14

what are the recommended rest periods for the supersets and circuits programmed during the the power phase or phase 5?

Answer 14

1-2 minutes between supersets and 3-5 minutes between circuits

Question 15

what are the five functional movement patterns to be develped in phase 1?

Answer 15

squat, hip hinge, pressing,. vertical pressing and pulling

Question 16

during the stabilization endurance phase if core and balance training is included what is the set/rep scheme?

Answer 16

1-3 sets of 12-20 reps

Question 17

how many sets of self myofascial release are used in the stabilization endurance phase?

Answer 17

1-3 sets, pick 1-3 overactive body parts and hold roller for 30 secs

Question 18

what type of stretching can be added to strength endurance phase or phase 2 and what is the recommended set/rep sheme

Answer 18

active stretching; 1-3 sets of 5-10 reps with 1-2 sec hold

Question 19

During Phase 3 of the Opt model(hypertrophy) how many sets of core/balance are recommended?

Answer 19

2-4 sets of 8-12 reps

Question 20

what are the rest periods for core/balance and plyo exercises in phase 3 of the opt model?

Answer 20

0-60 seconds

Question 21

for the maximal strength phase of opt model what are the prescribed set/rep schemes for SAQ exercises?

Answer 21

2-4 sets/3-5 reps

Question 22

what form of stretching would be most specific for the power phase of the opt model and what set/rep schemes are recommended?

Answer 22

dynamic stretching; 3-10 exercises 1 set each with 10-15 reps

Question 23

what type of core exercises are best suited for phase 1 of the opt model

Answer 23

exercises that involve little to no movment of the spine;

plank, side plank, floor bridge, pallof press

Question 24

what core exercises should be incorporated in phase 2 of the opt model

Answer 24

exercises that incorporate flexion, extension rotation of the spine:
crunches, reverse crunches, cable chops , lifts and rotations

Question 25

what balance exercises are to be utilized in phase 1?

Answer 25

exercises that challenge balance with little to no dynamic movement:
single leg balance, reach, single leg throw and catch,etc
no movement in balance leg

Question 26

how are balance exercises in the activation phase of phase 2 progressed for phase 1?

Answer 26

balance exercises in phase 2 begin to challenge balance leg;

ex” single leg squat, step to balance and lunge to balance

Question 27

what are appropriate core and balance exercises for phase 3 of opt model?

Answer 27

core exercises that involve some spinal flexion, extension and rotation
crunches, reverse crunches, chops stability ball back extensions and sort of cable rotation

Question 28

what type of core exercises are recommended for phase 5 of the opt model?

Answer 28

exercises that involve explosive movements of the core.
most movements will involve rotation or throwing,
medicine ball chest pass, medicine ball slam, etc

Question 29

what plyo exercises should be considered for phase 1 of the opt model?

Answer 29

plyo exercises that focus on stabilization:
squat jump with stability
box jump with stablity,etc

Question 30

what plyo exercises are recommended in the strength phases 2-4 of the opt model?

Answer 30

exercises that focus on developing strength:
power step ups
lunge jumps
etc

Question 31

what rep/set scheme is recommended for plyo exercises in phase 1 of the opt model and what is the rest period

Answer 31

1-3/sets, 5-8 reps control landings, focus on postural control, hold position for 3-5 seconds

Question 32

what is the rep/set scheme for plyo exercises in the strength phases 2-4 of the opt model and rest periods?

Answer 32

2-3 sets/8-10 reps 0-60 seconds rest

Question 33

what is the rep/set scheme for plyo exercisis in the power phase of the opt model?

Answer 33

2-3 sets of 8-12 reps 0-60 seconds rest

Question 34

what are the five components of opt model workout?

Answer 34

warm-up, activation, skill develpment, resistance training and client choice

Question 35

summarize key components and goals of phase 1 of opt model

Answer 35

to increase flexibility, stability and core strength to provide basis for further training, most of the training here involves lower weight and higher reps 12-20 introducing clients to exercise modalities with some unstable surface training involved. tempo for resistance here is a 4211. core training is centered around little to no spinal movement, balance has no movement in balance leg and plyo training is all about develping good landing mechanics and control. static stretching and smr are untilized for 30 secs

Question 36

summarize key concepts of phase 2 of opt model

Answer 36

the strength endurance phase is focused on building strength while maintaining stability. centers around supersets-strength paired with stability with a tempo of 2020 and 4211 respectively. core now has some spinal movement balance begins to incorporate movement in the balance leg and reactive training focuses on controlled repetitive movements. active stretches are incoporporated here-hold a stretch for-2 sec and rep for 5-10 reps