OPT Model Phases of training and goals

Question 1

What are the forms included in the OPT Model

Answer 1

Flexibility, Cardiorespiratory, Core, Balance, Plyometric (reactive), Speed, Agility, and Quickness, and Resistance Training

Question 2

What are the Physiologic Benefits

Answer 2

• Improves cardiorespiratory efficiency
• Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• Increases metabolic efficiency (metabolism)
• Increases bond density

Question 3

What are the Physical Benefits

Answer 3

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

Question 4

What are the Performance Benefits

Answer 4

Strength
Power
Endurance
Flexibility
Speed
Agility
Balance

Question 5

What are the 3 Phases of Training in the OPT model

Answer 5

Stabilization, Strength, Power

Question 6

What are the 5 Stages of Training in the OPT Model

Answer 6

1-Stabilization, 2-Strength Endurance, 3-Hypertrophy, 4- Maximal Strength, 5- Power

Question 7

Stabilization Endurance - Focus

Answer 7

Main focus is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination)

Question 8

Stabilization Endurance - Goals

Answer 8

• Improve muscular endurance
• Enhance joint stability
• Increases flexibility
• Enhance control of posture
• Improve neuromuscular efficiency (balance, stabilization, muscular coordination

Question 9

Stabilization Endurance Training Strategies

Answer 9

Training in unstable, yet controllable environments (proprioceptively enriched)

Low loads - High repetitions

Tempo - 4/2/1

Question 10

Stabilization Endurance

Answer 10

Addresses existing structural deficiencies, it may also provide a superior way to alter body composition (reduced body fat) because all the exercises are typically performed in a circuit fashion (short rest periods) with high number of repetitions. By performing exercises in a proprioceptively enriched environment (controlled, unstable), the body is forced to recruit more muscles to stabilize itself, - more calories are potentially expended

Question 11

Strength Level - Focus

Answer 11

Enhance stabilization endurance while increases prime mover strength, - by performing a superset with similar joint dynamics

Question 12

Strength Endurance Training Goals

Answer 12

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

Question 13

Strength Endurance Training strategies

Answer 13

Moderate loads and repetitions (8-12)
Superset: one traditional strength exercise(performed first), and one stabilization exercise per body part in the resistance training portion of the program

Tempo - 2/1/2

Question 14

Hypertrophy Training Focus

Answer 14

Maximal muscle growth

Question 15

Hypertrophy Training Goals

Answer 15

Achieve optimal levels of muscular hypertrophy (increases muscle size)

Question 16

Hypertrophy Training Strategies

Answer 16

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

Question 17

Maximum Strength Training focus

Answer 17

Maximal prime mover strength by lifting heavy loads

Question 18

Maximum Strength Training goals

Answer 18

• Increase motor unit recruitment
• Increase frequency of motor unit recruitment
• Improve peak force

Question 19

Maximum Strength Training Strategies

Answer 19

High load, low repetitions (1-5), longer rest periods

Question 20

Power Training focus

Answer 20

To enhance prime mover strength while also improving the rate of force production
Training emphasizes the development of speed and power

Question 21

Power Training Goals

Answer 21

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

Question 22

Power Training Strategies

Answer 22

-Superset: one strength (performed first) and one power exercise per body part in the resistance training portion of the program

Tempo- perform all power exercises as fast as can be controlled