OPT Model

Question 1

How many reps are in the Stabilization Endurance Phase?

Answer 1

12-20 reps

Question 2

How many reps are in the Strength Endurance Phase?

Answer 2

8-12 reps

Question 3

How many reps are in the Hypertrophy Phase

Answer 3

6-12 reps

Question 4

How many reps are in the Maximal Strength Phase

Answer 4

1-5 reps

Question 5

How many reps are in the Power Phase?

Answer 5

1-10 reps

Question 6

Stabilization Endurance has how many sets?

Answer 6

1-3 sets

Question 7

Strength Endurance has how many sets?

Answer 7

2-4 sets

Question 8

Hypertrophy has how many sets?

Answer 8

3-5 sets

Question 9

How many sets does Power Phase have?

Answer 9

3-6 sets

Question 10

50-70% 1RM is the intensity in which phase?

Answer 10

Stabilization Endurance

Question 11

70-80% 1RM is the intensity in which phase?

Answer 11

Strength Endurance

Question 12

75-85% is the intensity for which phase?

Answer 12

Hypertrophy Phase

Question 13

85-100% 1RM is the intensity in which phase?

Answer 13

Maximal Strength

Question 14

30-45% 1RM is the intensity for which phase?

Answer 14

Power Phase

Question 15

How much rest is suggested in the Stabilization Endurance Phase?

Answer 15

0-90 sec

Question 16

How much rest is suggested in the Strength Endurance Phase?

Answer 16

0-60 sec
super set 0-90 sec

Question 17

How much rest is suggested in the Hypertrophy Phase?

Answer 17

0-60 sec

Question 18

How much rest is suggested in the Maximal Strength Phase?

Answer 18

3-5 min

Question 19

How much rest is suggested in the Power Phase?

Answer 19

3-5 min

Question 20

Tempo 4/2/1 is in which phase?

Answer 20

Stabilization Endurance

Question 21

Tempo 4/2/1 is the Super Set in which phase?

Answer 21

Strength Endurance

Question 22

Tempo 2/0/2 is in which phase?

Answer 22

Hypertrophy

Question 23

Linear Periodization

Answer 23

Program to gradually increase the intensity of the training load while simultaneously decreasing volume over a period of time.

Question 24

Undulating Periodization

Answer 24

Program that changes in volume, intensity,and exercise selection to provide loading differences on a daily or weekly basis.

Question 25

Autonomy

Answer 25

Acting in accordance with how one wants to behave.

Question 26

Self-efficacy

Answer 26

Self confidence

Question 27

What is the second section of the OPT programming template?

Answer 27

Activation

Question 28

The squat is what kind of movement pattern?

Answer 28

Compound (multijoint) movement pattern

Question 29

Synergistis

Answer 29

Muscles that assist agonists to produce a movement

Question 30

Valsalva maneuver

Answer 30

Process that involves expiring against a closed windpipe, creating additional abdominal pressure and spinal instability