Scientific Rationale

Question 1

Obesity

Answer 1

BMI 30+

30+ pounds over recommended weight for their height

Question 2

Overweight

Answer 2

BMI 25-29.9

25-30 pounds over recommended weight for their height

Question 3

Muscle imbalance

Answer 3

Alteration of muscle length surrounding a joint

Question 4

Blood lipids aka cholesterol and triglycerides

Answer 4

Carried in the blood stream by protein molecules known as HDL: high-density lipoproteins and LDL: low-density lipoproteins

Question 5

Diabetes’s mellitus

Answer 5

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins

Question 6

How to calculate BMI

Answer 6

BMI = 703 × weight (lb)/ height in inches squared

Question 7

Deconditioned

Answer 7

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Question 8

Proprioception

Answer 8

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

Question 9

Proprioceptively enriched environment

Answer 9

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

Question 10

Integrated Training

Answer 10

Integrated training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system.

Question 11

What Is the OPT Model?

Answer 11

A process of programming that is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptations.

Question 12

OPT Physiologic Benefits

Answer 12

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

Question 13

OPT Physical Benefits

Answer 13

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

Question 14

OPT Performance Benefits

Answer 14

Strength
 Power
 Endurance
 Flexibility
 Speed
 Agility
 Balance

Question 15

Phases of training

Answer 15

Smaller divisions of training progressions that fall within the three building blocks of training.
(stabilization, strength, power)

Question 16

OPT Level one: Stabilization

Answer 16

Phase 1: Stabilization Endurance Training.

ability to maintain postural equilibrium and support joints during movement

Question 17

OPT Level two: Strength

Answer 17

–Phase 2- Strength Endurance
ability to repeatedly produce high levels of force for prolonged periods
–Phase 3- Hypertrophy
enlargement of skeletal muscle fibers from resistance training
–Phase 4- Maximal Strength
maximal force a muscle can produce in a single voluntary effort.

Question 18

OPT Level three: Power

Answer 18

Phase 5- Power

ability to produce the greatest force in the shortest time

Question 19

Muscular endurance

Answer 19

A muscle’s ability to contract for an extended period.

Question 20

Neuromuscular efficiency

Answer 20

Ability to produce and reduce force, and stabilize the kinetic chain in all planes of motion

Question 21

Goals and Strategies of Stabilization Level Training

PHASE 1: STABILIZATION ENDURANCE TRAINING

Answer 21

Goals
» Improve muscular endurance 
» Enhance joint stability
» Increase flexibility 
» Enhance control of posture
» Improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Training Strategies
» Training in unstable, yet controllable environments (proprioceptively enriched)
» Low loads, high repetitions

Question 22

Prime mover

Answer 22

The muscle that acts as the initial and main source of motive power.

Question 23

Superset

Answer 23

Set of two exercises that are performed back-to-back,

without any rest time between them.

Question 24

Goals and Strategies of Strength Level Training

PHASE 2: STRENGTH ENDURANCE TRAINING

Answer 24

Goals
» Improve stabilization endurance 
» Increase prime mover strength 
» Improve overall work capacity 
» Enhance joint stabilization 
» Increase lean body mass

Training Strategies
» Moderate loads and repetitions (8–12)
» Superset: one traditional strength exercise (such as a bench press) and one stabilization exercise (such as a stability ball push-up) per body part in the resistance training portion of the program

Question 25

Goals and Strategies of Strength Level Training
PHASE 3: HYPERTROPHY TRAINING
(optional phase, depending on client’s goals)

Answer 25

Goal
» Achieve optimal levels of muscular hypertrophy (increase muscle size)

Training Strategies
» High volume, moderate to high loads, moderate or low repetitions (6–12)

Question 26

Goals and Strategies of Strength Level Training
PHASE 4: MAXIMUM STRENGTH TRAINING
(optional phase, depending on client’s goals)

Answer 26

Goals
» Increase motor unit recruitment
» Increase frequency of motor unit recruitment
» Improve peak force

Training Strategies
» High loads, low repetitions (1–5), longer rest periods

Question 27

Rate of force production

Answer 27

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

Question 28

Goals and Strategies of Power Level Training

PHASE 5: POWER TRAINING

Answer 28

Goals

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

Training Strategies
» Superset: one strength (with a heavy load) and one power exercise (with a light load performed as fast as possible) per body part in the resistance training portion of the program –This is to enhance prime mover strength while also improving the rate of force production

Question 29

Phase 2 Example Supersets

Answer 29

One strength exercise and one stabilization exercise per body part

Question 30

Phase 5 Example Supersets

Answer 30

One strength exercise and one power exercise per body part