Optimal Performance Training

Question 1

Stabilization

Answer 1

Maintain postural equilibrium and support joints during movement

Question 2

Strength

Answer 2

Ability of neuromuscular system to produce internal tension to overcome an external force

Question 3

Strength endurance

Answer 3

muscle ability to contract for extended period

Question 4

max strength

Answer 4

largest force a muscle can produce in a single voluntary effort

Question 5

hypertrophy

Answer 5

enlargement of muscle

Question 6

power

Answer 6

greatest force in shortest time

Question 7

Muscular Endurance sets, reps and weight

Answer 7

1-3 sets, 12-20 reps at 50-70 1RM

Question 8

Hypertrophy sets, reps and weight

Answer 8

3-5 sets, 6-12 at 75-85% 1RM

Question 9

Maximal Strength sets, reps and weight

Answer 9

4-6 sets, 1-5 reps at 85 to 100 1RM

Question 10

Power Adaptation sets, reps and weight

Answer 10

3-6 sets, 1 to 10 at 30-40% 1RM or 10% bodyweight

Question 11

Muscular Endurance Tempo and Rest

Answer 11

4-2-1

0-90

Question 12

Hypertrophy Tempo and Rest

Answer 12

2-0-2

0-60

Question 13

Maximal Strength Tempo and Rest

Answer 13

Explosive but controlled tempo

3 to 5 minutes

Question 14

Power Tempo and Rest

Answer 14

Fast/explosive but controlled

3 to 5 minutes

Question 15

ATP Recovery Levels 4

Answer 15

20-30 sec 50%
40 sec 75%
60 sec 85-90%
3 minutes 100%

Question 16

5 goals Stabilization phase 1

Answer 16

improve muscle imbalance
improve stability of core
Prevent tissue overload
improve cardio and nueromuscular
establish proper form

Question 17

4 goals Stabilization Endurance Phase 1

Answer 17

Increase stability
Muscular endurance
neuromuscular efficiency or core
intermuscular and intramuscular coordination