OPT MODEL

Question 1

The 3 Stages of the OPT Model

Answer 1

Stage 1: Stabilization
Stage 2: Strength
Stage 3: Power

Question 2

The Five phases of the OPT Model

Answer 2

Phase 1: Stabilization Endurance Training

Phase 2: Strength Endurance Training

Phase 3: Muscular Development Training

Phase 4: Maximal Strength Training

Phase 5: Power Training

Question 3

Focus and Acute variables of Stabilization Endurance Training (Phase 1)

Answer 3

Focus:
- Master basic movement patterns
- Postural alignment control
- Correct muscle imbalances

Acute Variables:
- 1-3 sets, 12-20 reps, slow tempo, 0-90 sec rest

Question 4

What are the basic movement patterns?

Answer 4

-Squat
-Hip hinge
-Pushing
-Pulling
-Pressing
-Trunk rotation
-Multiplanar movement

Question 5

List the musculature and primary joint actions involved in a squat

Answer 5

Musculature:
- Quadriceps, gluteal complex, hamstrings, calves

Primary Joint actions:
- Ankle, knee, hip extension and flexion

Question 6

List the musculature and primary joint actions involved in a hip hinge

Answer 6

Musculature:
- Hamstrings, gluteal complex, low back, abdominals (Posterior chain)

Primary joint actions:
- Hip flexion and extension

Question 7

List the musculature and primary joint actions involved in a pushing movement

Answer 7

Musculature:
-Pectoralis Major (prime mover)
- Anterior Deltoid and Triceps Brachii (synergists)

Concentric joint actions:
-Shoulder: Scapulae protraction, Shoulder flexion, Horizontal adduction
-Arms: Elbow extension

Question 8

List the musculature and primary joint actions involved in a pulling movement

Answer 8

Musculature:
- lattismus dorsi, teres major, rhomboids, trapezius, biceps brachii, posterior deltoids

Concentric joint action:
-Shoulders: Scapular retraction, shoulder extension, shoulder horizontal abduction
- Arms: Elbow Flexion

Question 9

List the musculature and primary joint actions involved in a pressing movement

Answer 9

Musculature:
-Deltoids, trapezius, triceps brachii, and rotator cuff (stabilization)

Concentric Joint Action:
-Shoulders: Shoulder flexion
-Arms: Elbow extension

Question 10

Focus and Acute variables of Strength Endurance Training (Phase 2)

Answer 10

Focus: Stabilization and muscular endurance
-Supersets a strength focused exercise with a stabilization focused exercise

Acute variables:
-2-4 sets, 8-12 strength and
8-12 stabilization reps, moderate-slow tempo, 0-60 sec rest, 50-70% intensity
-Strength reps at moderate tempo and stabilization reps at slow tempo

Question 11

Focus and Acute variables of Muscular Development training (Phase 3)

Answer 11

Focus: Designed to enhance muscle hypertrophy using a high volume of strength focused exercises

Acute variables:
- 3-6 sets, 6-12 reps, moderate tempo, 0-3 min rest, 70-85% intensity

Question 12

Focus and Acute variables of Maximal Strength Training (Phase 4)

Answer 12

Focus: Heavy resistance training for maximal muscular strength

Acute variables:4-6 sets, 1-5 reps, explosive tempo, 0-3 min rest, 85-100% intensity

Question 13

Focus and Acute variables of Power training (Phase 5)

Answer 13

Focus: Increase rate of force production
-supersets a strength focused exercise w/ a heavy load followed by a power focused exercise with a light load and high tempo.

Acute variables:
-3-5 sets, 1-5 reps of strength focused exercise / 8-10 reps of power focused exercise, explosive tempo, 1-2 min rest between pairs, 3-5 min rest between circuits.
-strength focused exercise at 85-100% intensity
-power focused exercise at 30-45% intensity

Exercises involving a jump or medicine ball throw typically fall under power training