Program Design Flashcards
The Optimum Performance TrainingTM (OPTTM) model is broken into which three levels?
A) Endurance, Hypertrophy, and Power
B) Strength, Cardiorespiratory, and Nutrition
C) Fat Loss, Strength, and Hypertrophy
D) Stabilization, Strength, and Power
D) Stabilization, Strength, and Power
The Power training level of the OPT model strives to MOST improve: A) Hypertrophy B) Rate of force production C) Muscular endurance D) Stabilization strength
B) Rate of force production
Which phases of training comprise the Strength level of the OPT model?
A) Strength Endurance Training, Hypertrophy Training, Maximal Strength Training
B) Stabilization Endurance Training, Strength Endurance Training, Hypertrophy Training
C) Hypertrophy Training, Maximal Strength Training, Power Training
D) Stabilization Endurance Training, Strength Endurance Training, Power Training
A) Strength Endurance Training, Hypertrophy Training, Maximal Strength Training
Which phase of the OPT model supersets a “barbell bench press” with a “medicine ball chest pass”? A) Strength Endurance Training B) Maximal Strength Training C) Power Training D) Stabilization Endurance Training
C) Power Training
Which of the following is a beneficial adaptation to cardiorespiratory exercise?
A) Decreases stroke volume
B) Decreases resting heart rate
C) Increases arterial blood pressure
D) Increases heart rate at any given level of work
B) Decreases resting heart rate
All of the following are benefits of a cool-down EXCEPT:
A) Encourages venous pooling of blood in the lower extremities
B) Restore physiologic systems close to baseline
C) Gradually cool body temperature
D) Reduce heart and breathing rates
A) Encourages venous pooling of blood in the lower extremities
The 2008 Physical Activity Guidelines recommends adults should accumulate 150 minutes of moderate-intensity aerobic activity every week or:
A) 60 minutes of vigorous-intensity aerobic activity every week
B) 95 minutes of vigorous-intensity aerobic activity every week
C) 30 minutes of vigorous-intensity aerobic activity every week
D) 75 minutes of vigorous-intensity aerobic activity every week
D) 75 minutes of vigorous-intensity aerobic activity every week
What is the target heart rate for a stage I cardiorespiratory training program? A) 96-100% of HRmax B) 76-85% of HRmax C) 86-95% of HRmax D) 65-75% of HRmax
D) 65-75% of HRmax
Core-stabilization exercises are performed in which phases of the OPT™ model. A) Phase 4 B) Phases 2-3 C) Phase 1 D) Phase 5
C) Phase 1
A “floor prone cobra” is considered what type of exercise? A) Core-stabilization B) Core-strength C) Core-power D) Core-activation
A) Core-stabilization
A “rotation chest pass” is considered what type of exercise? A) Core-stabilization B) Core-power C) Core-strength D) Core-activation
B) Core-power
A Single-Leg Balance Reach is what type of exercise? A) Balance-corrective B) Balance-stabilization C) Balance-power D) Balance-strength
B) Balance-stabilization
A Single-Leg Squat Touchdown is what type of exercise? A) Balance-stabilization B) Balance-strength C) Balance-corrective D) Balance-power
B) Balance-strength
Which of the following is a balance-power exercise?
A) Single-Leg Romanian Deadlift
B) Single-Leg Squat
C) Single-Leg Throw and Catch
D) Single-Leg Box Hop-Up with Stabilization
D) Single-Leg Box Hop-Up with Stabilization
Which of the following is NOT true regarding plyometric training?
A) Increases resting heart rate
B) Increases firing frequency (rate coding)
C) Increases rate of force production
D) Increases motor unit recruitment
A) Increases resting heart rate
Plyometric training is also known as: A) Integrated training B) Functional training C) Reactive training D) Stabilization training
C) Reactive training
A Squat Jump is what type of exercise? A) Plyometric-functional B) Plyometric-stabilization C) Plyometric-strength D) Plyometric-power
C) Plyometric-strength
An Ice Skater is what type of exercise? A) Plyometric-strength B) Plyometric-power C) Plyometric-stabilization D) Plyometric-functional
B) Plyometric-power
Which of the following is a regression of a Box Jump-Down with Stabilization? A) Box Jump-Up with Stabilization B) Butt Kick C) Power Step-Up D) Tuck Jump
A) Box Jump-Up with Stabilization
Which of the following is an example of a “total body power” exercise? A) Single-Leg Squat Touchdown B) Barbell Clean C) Bench Press D) Ball Dumbbell Cobra
B) Barbell Clean
Which of the following is an example of a “back strength” exercise? A) Single-Leg Cable Row B) Pull-Up C) Floor Cobra D) Soccer Throw
B) Pull-Up
The total amount of work performed within a specified time period is known as: A) Training intensity B) Training volume C) Repetition tempo D) Training duration
B) Training volume
Maximal strength adaptations require a repetition range of 1-5 at: A) 25-45% of 1RM B) 85-100% of 1RM C) 50-60% of 1RM D) 75-85% of 1RM
B) 85-100% of 1RM
The MOST appropriate chest exercise to use during Phase 1 of the Optimum Performance Training (OPT) model program would be: A) Medicine ball chest pass B) Barbell bench press C) Standing cable chest press D) Incline bench press
C) Standing cable chest press
Volume is inversely related to what? A) General fitness level B) Goals C) Intensity D) Recoverability
C) Intensity
Improving muscle imbalances, stabilizing the core musculature, and establishing proper movement patterns are all goals of what training level of the OPT model? A) Strength B) Power C) Stabilization D) Functional
C) Stabilization
The Kettlebell Renegade Row can be effectively integrated into which phase(s) of the Optimum Performance Training (OPT) model? A) Phases 5 and 6 B) Phase 3 C) Phase 4 D) Phases 1 and 2
D) Phases 1 and 2
Which of the following is an example of a closed-chain exercise? A) Bench Press B) Squats C) Lat Pull-Down Machine D) Machine Leg Extension
B) Squats
The TRX Suspension Push-Up can be effectively integrated into which phase(s) of the Optimum Performance Training (OPT) model? A) Phases 1 and 2 B) Phase 3 C) Phase 4 D) Phases 5
A) Phases 1 and 2
Which of the following exercise positions should be avoided in the 2nd and 3rd trimesters of pregnancy? A) Prone B) Seated C) Standing D) Stagger stance
A) Prone
The “reverse crunch” is considered what type of core exercise? A) Core-power B) Core-stabilization C) Core-strength D) Core-activation
C) Core-strength
