Optimum Performance Training Model

Question 1

What are the three levels of OPT?

Answer 1

Stabilization, Strength, Power

Question 2

a systematic approach to program design that varies the amount and
type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury. AKA a planned fitness training

Answer 2

Periodization

Question 3

The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.

Answer 3

A Training Plan

Question 4

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Answer 4

Kinetic Chain

Question 5

An annual training plan shows how the training program will progress for the long term, from month to month, to meet the desired goal. It outlines specified training schedules, projected fitness evaluation sessions, and planned recovery periods

Answer 5

macrocycle

Question 6

The two primary objectives of periodization

Answer 6

1. Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle).
2. Training different forms of strength in each period (or phase) to control training volume and to prevent injury

Question 7

monthly training plan that divides a training plan into specified monthly cycles. The monthly plan details the specific days of each workout and the style of training used

Answer 7

(mesocycle) image 21-3

Question 8

weekly or daily training plan that details the specific workouts for the week

Answer 8

(microcycle) image 23-4

Question 9

a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time. Linear periodization is consistent in its approach and often uses predetermined timelines or protocols for exercise progression.

Answer 9

Linear periodization

Question 10

Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.

Answer 10

Hypertrophy

Question 11

A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.

Answer 11

Undulating periodization

Question 12

Level 1: Stabilization
Phase 1: Stabilization Endurance Training

Answer 12

Primary Adaptations:
-Mobility and flexibility
-Core and joint stabilization
-Postural alignment and control
-Muscular and aerobic endurance

Primary Methods of Progression:
-Master basic movement patterns.
-Progress exercises proprioceptively (controlled, yet unstable) once basic movement patterns are established.
-Increase the complexity of exercises once basic movement patterns have been established.

Question 13

Level: Strength
Phase 2: Strength Endurance Training

Answer 13

Primary Adaptations:
-Core strength and joint stabilization
-Muscular endurance and prime mover strength

Primary Methods of Progression:
-Decrease rest periods.
-Increase the volume of exercises (reps + sets).
-Increase the load (weight) of resistance training exercises.
-Increase the complexity of resistance training exercises.

Question 14

Level 2: Strength
Phase 3: Muscular Development Training

Answer 14

Primary Adaptations:
-Core strength
-Muscular strength and hypertrophy

Primary Methods of Progression:
-Increase the volume of exercises.
-Increase the load of resistance training exercises.
-Increase the complexity of resistance training exercises.

Question 15

Level 2: Strength
Phase 4: Maximal Strength Training

Answer 15

Primary Adaptations:
-Core strength
-Maximal muscular strength

Primary Methods of Progression:
-Increase the load of resistance training exercises.
-Increase the sets of resistance training exercises.

Question 16

Level 3: Power
Phase 5: Power Training

Answer 16

Primary Adaptations:
-Core strength
-Maximal muscular strength
-Rate of force production

Primary Methods of Progression:
-Increase the load of resistance training exercises.
-Increase the speed (repetition tempo) of exercises.
-Increase the sets of exercises.

Question 17

Warm-Up, Activation (core & balance(, Skill Development (plyometric & SAQ), Resistance Training, Client’s Choice, and Cool-Down.

Answer 17

6 parts of the Workout Template

Question 18

SAQ

Answer 18

Speed, Agility, & Quickness training

Question 19

Plyometric training

Answer 19

also known as jump or reactive training, is a form of exercise that uses explosive movements, such as bounding, jumping, or powerful upper body movements to develop muscular power

Question 20

WarmUp

Answer 20

-consists of flexibility training and optional cardiorespiratory exercise.
-Flexibility techniques are used to increase joint range of motion and tissue extensibility and assist in correcting muscle imbalances.
-addresses overactive muscles by performing a variety of flexibility techniques

Question 21

Activation

Answer 21

-includes core and balance exercises
-continuation of the client’s overall warm-up.
-strengthens underactive muscles identified during the assessment process, which will help reestablish ideal joint alignment, stability, and control.

Question 22

Activation

Answer 22

-includes core and balance exercises
-continuation of the client’s overall warm-up.
-

Question 23

critical for improving posture, enhancing performance, increasing resistance to injury, and accelerating injury rehabilitation

Answer 23

Core training

Question 24

an important component of injury prevention programs and has been proven to help reduce the incidence of lower extremity injuries, such as ankle sprains and anterior cruciate ligament tears

Answer 24

Balance training

Question 25

Skill Development

Answer 25

-optional portion of the workout
-plyometric and SAQ exercises
- could be used for new to exercise people to perfect basic movement patterns, such as pushing, pulling, pressing, squatting, hip hinging, and multiplanar movements.
-or intro to new drills for advanced
- it is to teach new, not high-intensity

Question 26

Resistance Training

Answer 26

• develops joint and core stability, muscular endurance, hypertrophy, strength, power, and athleticism.
  -effective mode for increasing lean muscle mass, reducing body fat, and improving numerous health markers
  -follow specific OPT guidelines

Question 27

Acting in accordance with how one wants to behave.

Answer 27

Autonomy

Question 28

One’s belief that he or she can complete a task, goal, or performance; also known as self-confidence

Answer 28

Self efficacy

Question 29

Client’s Choice

Answer 29

to preserve adherence

Question 30

Cool Down

Answer 30

-Light cardiorespiratory exercise is an optional component
-the client should perform self-myofascial techniques and static stretching to reset muscles back to their normal length-tension relationships.
-flexibility techniques

Question 31

Length-tension relationship

Answer 31

The resting length of a muscle and the tension the muscle can produce at this resting length.

Question 32

Stabilization Level: Phase 1

Answer 32

two main adaptations:
(1) development of proper movement patterns
(2) mobility and stability of the entire kinetic chain.
-allows the body to actively rest and recover from more intense bouts of training.

Focus:
-Developing proper movement patterns: squat, push, pull, press, hip hinge, and multiplanar movement
-Acquiring basic exercise skills and proper use of exercise machines, free weights, and cardio equipment
-Correcting muscle imbalances
Improving activation of the core musculature and stabilization of the spine and pelvis
-Enhancing balance, coordination, and postural control during physical activity, exercise, and sport
-Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training
Improving cardiorespiratory and muscular endurance
-Promoting client confidence and adherence to exercise

Question 33

Squat

Answer 33

a compound (multijoint) movement pattern due to the several joints involved (ankles, knees, and hips) and the large amount of musculature used.
-has many benefits, such as improving muscular endurance, hypertrophy, strength, and power of the quadriceps and gluteus maximus muscles

Question 34

Squat Patterns

Answer 34

Musculature: Quadriceps, gluteal complex, hamstrings, and calves

Primary joint actions: Ankle, knee, and hip flexion and extension

Daily examples: Sit to stand, getting in and out of the car, and climbing stairs

Exercise examples: Back squat, front squat, overhead squat, leg press, and step-ups

Question 35

Proper squatting techniques

Answer 35

-Keeping the feet straight ahead and avoiding overpronation of the foot and ankle complex
-Tracking the knees over the second and third toes; do not allow the knees to cave inward (known as knee valgus)
-Ensuring a neutral pelvis and spine
-Equally flexing at the ankles and hips; keep the torso and shin angles parallel, which provides equal weight distribution between the ankles, knees, and hips
-Maintaining head and shoulders in a neutral position

Question 36

Hip Hinge Patterns

Answer 36

Musculature: Hamstrings, gluteal complex, low-back, and abdominals

Primary joint actions: Hip flexion and extension

Daily examples: Bending over to put on pants, reaching down and grabbing a box off the floor, cleaning, and gardening

Exercise examples: Romanian deadlifts, back extensions, good mornings, kettlebell swings, and Olympic weightlifting

Question 37

Hip Hinge Technique

Answer 37

perform hip flexion and extension from a standing position with relatively little motion through the knees or ankles, like a kettlebell swing or stiff-legged deadlift
-motion comes from hip
-useful to strengthen both the anterior (rectus abdominis) and posterior core (erector spinae and gluteal complex) musculature in addition to the posterior chain leg musculature (hamstrings).

Question 38

spinal flexion

Answer 38

different than hip hinge; involves rounding the spine into kyphosis, also known as a hunchback posture.
Kyphosis: The normal curvature of the thoracic spine region, creating a convex portion of the spine.

Question 39

squat vs hip hinge

Answer 39

squat pattern requires more ankle dorsiflexion and plantarflexion and knee flexion and extension, whereas the hip hinge requires increased hip flexion and extension with relatively motionless knees (the knees will have a soft bend).

Question 40

Pulling Motion benefits

Answer 40

-promotes balance between anterior and posterior musculature.
-pulling exercises for the upper body can help correct faulty postures, such as rounded shoulders and a forward head

Question 41

Pulling Movement Patterns

Answer 41

Musculature: Upper body: latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, and posterior deltoids

Concentric joint actions: Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion

Daily examples: Opening doors, climbing objects, and raking leaves

Exercise examples: Pull-ups, chin-ups, lat pulldowns, rows, and cobras

Question 42

Pushing Movement Patterns

Answer 42

Musculature: Upper body: pectoralis major, (synergists) anterior deltoid, and triceps brachii

Concentric joint actions: Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction
Arms: elbow extension

Daily examples: Pushing a grocery cart and pushing a door open

Exercise examples: Push-ups, bench press, dumbbell chest press, close-grip bench press, and close-grip push-ups

Question 43

Muscles that assist agonists to produce a movement.

Answer 43

Synergists

Question 44

Pressing Movement Patterns

Answer 44

Musculature: Deltoids, trapezius, triceps brachii, and rotator cuff

Concentric joint actions: Shoulders: shoulder flexion
Arms: elbow extension

Daily examples: Lifting objects overhead and reaching for objects in high areas

Exercise examples: Dumbbell shoulder press, barbell shoulder press, push press, and Arnold press

Question 45

Pressing

Answer 45

the rotator cuff musculature must properly stabilize the glenohumeral (shoulder) joint during pressing movement patterns. Consequently, the rotator cuff, deltoids, and trapezius musculature must work together to ensure proper motion of the scapulae (shoulder blades;

Question 46

Phase 1 Stabilization Endurance Training

Answer 46

teaches clients how to perform proper
movement patterns, including pushing, pulling, pressing, squatting, hip hinging, trunk rotation, and overall movement competency.
-Once accomplished, Phase 1 shifts to improving a client’s core and joint stability and posture. This is accomplished by increasing the proprioceptive demand of exercises.

Question 47

Phase 2 Strength Endurance Training

Answer 47

a hybrid form of training that involves the use of superset training in which a strength-focused exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions.

Question 48

Phase 2 Strength Endurance Training

Answer 48

a hybrid form of training that involves the use of superset training in which a strength-focused exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions.

Question 49

Phase 1 Stabilization Endurance Training

Answer 49

after performing proper movement patterns, move to Proprioceptive (unstable, yet controllable) training
-progressing exercises from a stable seated position to a standing position or even a single-leg stance. This form of progression requires clients to stabilize their trunk and peripheral joints (ankles, knees, hips, and shoulders) while performing functional movement patterns. Consequently, this creates a greater demand on the core musculature and balance mechanisms during exercise

Question 50

Proprioceptive training

Answer 50

(unstable, yet controllable)
Part of Phase 1 Stabilization
-increasing proprioceptive demand,
-also acute variables can be progressed by increasing the volume (sets or reps) and intensity (load, exercise selection, or planes of motion) and by decreasing rest periods based on client’s rating of perceived exertion.

Question 51

Phase 1 Stabilization Endurance Training

Answer 51

-Teaches ideal movement patterns and exercise skills
-Increases flexibility and joint mobility
-Corrects identified muscle imbalances based on assessment results
-Increases joint and core stability
-Improves muscular endurance and aerobic capacity
-Enhances proprioception, balance, and overall coordination
-Promotes client confidence and adherence to exercise

Question 52

STABILIZATION LEVEL WARM-UP

Answer 52

The flexibility techniques used within Phase 1 Stabilization Endurance Training include (1) self-myofascial techniques, such as foam rolling (choose one to three muscle groups to target and hold on each tender area for a minimum of 30 seconds to elicit an optimal relaxation response)
(2) one - three static stretching (best to stretch same muscles targeted during self-myofascial techniques because the combination of both techniques provokes a greater relaxation and range of motion response (hold min of 30 secs)
(3) optional dynamic stretching (optional) choose one set of 3 to 10 dynamic stretches using a repetition range of 10 to 15.

Question 53

STABILIZATION LEVEL ACTIVATION

Answer 53

-techniques include core and balance exercises.
-important to choose exercises that emphasize core stabilization and intervertebral stability.
-primarily target the local core muscles, such as the rotatores, multifidus, transverse abdominis, and diaphragm
-should focus on isometric contractions or use slow repetition tempos that involve little motion of the spine
-The volume and intensity of core exercises in this phase of training should be relatively low
-Choose between one and four core exercises with a repetition range of 12 to 20 and one to three sets.
-balance exercises should initially involve little joint motion of the balance leg. These entry-level balance exercises are designed to improve reflexive (automatic) joint stabilization contractions to increase joint stability.
-choose between one and four balance exercises with a repetition range of 12 to 20 (6 to 10 repetitions on each leg) using a slow repetition tempo and one to three sets.

Question 54

intervertebral stability

Answer 54

Stability and support of individual spine segments.

Question 55

Core exercise tip

Answer 55

Core exercises that emphasize core stabilization and intervertebral stability typically involve little motion of the spine. Examples include (but are not limited to) marching, floor bridge, ball bridge, floor prone cobra, ball cobra, plank, side plank, bird dog, Pallof press, and dead bugs.

Question 56

example of a slow repetition tempo

Answer 56

An example of a slow repetition tempo is 4-2-1-1 (4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold).

Question 57

balance exercise training tip

Answer 57

Balance exercises that involve little joint motion of the balance leg and are ideal for a Phase 1 program include (but are not limited to) the following: tandem stance, single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, single-leg lift and chop, single-leg arm and leg motion, single-leg windmill, and single-leg throw and catch. Balance exercises do not require the use of a balance modality (i.e., balance disc, foam pad, or wobble board) to provide adequate stimulus. However, these modalities can be a viable option for more advanced clients.

Question 58

STABILIZATION LEVEL SKILL DEVELOPMENT

Answer 58

-can either program plyometric and SAQ exercises or provide instruction for basic movement patterns and how to use exercise equipment.
-movements should initially involve small jumps (lower amplitude) and hold landing 3-5 secs (optional)
-Choose between one and three plyometric exercises with a repetition range of five to eight and perform for one to three sets.

Question 59

STABILIZATION LEVEL RESISTANCE TRAINING

Answer 59

-should focus on improving movement patterns
-should aim to increase postural control, mobility and stability of the core and peripheral joints, and overall muscular endurance.
-requires the use of strength-training exercises performed in a controlled, yet progressively unstable, environment.
-Acute variables include performing one to three sets for 12 to 20 repetitions with a slow repetition tempo for each exercise.
-slow repetition tempo during resistance training is 4-2-1-1 (4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold).
-The aim of Phase 1 resistance training exercises is to adequately prepare muscles, tendons, ligaments, and joints for higher loads used later in the OPT model and to promote ideal joint stability, muscular endurance, and neuromuscular efficiency.

Question 60

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Answer 60

neuromuscular efficiency

Question 61

Strength Level of OPT Model

Answer 61

The second level of training in the OPT model
-the OPT model emphasizes improvements in strength endurance, muscular development, and maximal strength. It is designed to maintain stability while increasing the amount of stress placed on the body for increased muscle size, strength, and work capacity.
-focuses on:
–Increasing the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through greater ranges of motion
–Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints
–Increasing the volume of training
–Increasing metabolic demand by taxing the phosphocreatine (ATP-PC) and glycolytic energy systems to induce cellular changes in muscle
–Increasing recruitment of more motor units to overcome an external load (maximal strength)

Question 62

The strength level of training in the OPT model consists of three phases:

Answer 62

Phase 2 Strength Endurance Training,
Phase 3 Muscular Development Training, and
Phase 4 Maximal Strength Training.

Question 63

Phase 2 Strength Endurance Training

Answer 63

-a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.
-the unique aspect of this phase of training is that it entails the use of superset techniques in which a more strength-focused exercise (such as a bench press) is immediately followed with a stabilization-focused exercise with similar biomechanical motions (such as a push-up).

Question 64

Phase 2 acute variables

Answer 64

can be progressed by increasing proprioceptive demand (instability), volume (sets or reps), and intensity (load, exercise selection, or planes of motion) and by decreasing rest periods.

Question 65

Phase 3 Muscular Development Training

Answer 65

specific for the adaptation of maximal muscle growth, focusing on high levels of volume to force cellular changes that result in an overall increase in muscle size.
–so you want to increase volume and intensity of the program.
–optional, but also ideal for weight loss and cardiorespiratory conditioning.