OPT Model

Question 0

Physiological benefits

Answer 0

• Improves cardiorespiratory efficiency
• Enhances endocrine (hormone) and serum lipid (cholesterol) adaptions
• Increases metabolism
• Increases bone density

Question 1

Levels & Phases

Answer 1

Level 1 - Stabilization
 - Stabilization Endurance (Phase 1)
Level 2 - Strength
 - Strength Endurance (Phase 2)
 - Hypertrophy (Phase 3)
 - Maximal Strength (Phase 4)
Level 3 - Power (Phase 5)

Question 2

Physical Benefits

Answer 2

• Decreases body fat
• Increases lean body mass (muscle)
• Increases tissue tensile strength (tendons, ligaments, muscles)

Question 3

Performance benefits

Answer 3

• Strength
• Powder
• Endurance
• Flexibility
• Speed
• Agility
• Balance

Question 4

Stabilization Level

Answer 4

Phase 1: Stabilization Endurance

• Increase muscular endurance and stability while developing optimal neuromuscular efficiency. (Coordination)
• Progression: Proprioceptively based
  • > go from push-up to push-up on stability ball.

Question 5

Goals of Stabilization Endurance Training

Answer 5

• Improve muscular endurance
• Enhance joint stability
• Increase flexibility
• Improve control of posture
• Improve neuromuscular efficiency

Question 6

Training Strategies of Stabilization Endurance Training

Answer 6

Unstable yet controllable environment (Proprioceptively enriched)

Light load/high reps

Question 7

Muscular endurance

Answer 7

Muscles ability to contract for an extended period

Question 8

Neuromuscular efficiency

Answer 8

All muscles efficiently work together in all planes of motion (coordination)

Question 9

Strength Level

Answer 9

Phases 2,3,4

• Maintain stabilization endurance while increasing prime mover strength.

Question 10

Strength Endurance Training Goals

Answer 10

• Maintain stabilization endurance and increase prime mover strength
• Improve overall work capacity
• Enhance joint stabilization
• Increase lean body mass

Question 11

Strength Endurance Training Strategies

Answer 11

Moderate loads & reps (8-12)

SUPERSET traditional strength exercise w/ stabilization exercise w/ similar joint dynamics.
Ex: barbell bench press w/ stability ball push up / leg press & single leg squat

Increased ability to maintain postural stabilization & dynamic joint stabilization.

Question 12

Hypertrophy Training

Answer 12

Optional, depending on goals.

Achieve optimal levels of muscle size (Hypertrophy)

High volume, moderate to high loads, moderate to low reps (6-12)

Question 13

Maximal Strength Training

Answer 13

Optional.

• Increase motor unit recruitment
• Increase frequency of motor unit recruitment
• Improve peak force
• High loads, low reps (1-5)
• longer rest time

Question 14

Power Level Training

Answer 14

Phase 5 - level 3

Speed & Power

Execution of traditional strength exercise (heavy load) superset w/ a power exercise (light load)
Preformed as fast as possible; of similar joint dynamics.

Ex: Barbell squat w/ squat jump

Question 15

Power Training Goals

Answer 15

• Enhance prime mover strength
• Improve rate of force production
• Enhance neuromuscular efficiency

Question 16

Power Training Strategies

Answer 16

Superset: traditional strength exercise w/ power exercise

Perform all power exercises as fast as possible - CONTROLLED

Question 17

Rate of Force Production

Answer 17

Ability of muscles to exert maximal force output in minimal amount of time.