Chapter 13 Quiz: Integrated Training and the OPT Model

Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model?

Cross-country runner

Which of the following factors is not present when a client is making a transition to the Power Phase of the OPT model?

Deconditioning

Which of the following options is not a benefit to all people who use balance training in their programming?

Decreased agility-based outcomes in athletes

Which of the following is a primary goal of the strength endurance phase of the OPT model?

Enhance stabilization endurance and prime mover strength

What muscles work with the obliques will assist a client in completing a standing cable rotation movement?

Erector spinae

TRUE OR FALSE? Plyometric exercises are only appropriate for athletes.

False

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset?

Front medicine ball oblique throw

What parameter of Muscular Development Training would be most associated with this style of training?

Growth and volume

Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance?

Integrated training

What phase of the OPT model aims to increase growth of muscles to maximal levels?

Muscular Development

Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder?

Muscular Development Training

Which of the following parts of the body is not subject to increases in density through resistance training?

Nerves

According to the OPT model, an integrated program that is planned correctly will not include which of the following factors for training?

Rehabilitation

In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component?

Resistance training

Which of the following examples of training exercises is not a form of cardiorespiratory fitness?

Resistance training

Which of the following terms can be used in place of repetition tempo?

Speed

Posture uses which anatomical landmark in comparison to other positions of the body?

Spine

Which of the fundamental movement patterns is a lower-body compound exercise?

Squatting

Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance?

Stabilization Endurance Training

Through an integrated and systematic approach, which order of phases of training is correct?

Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power

Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power?

Triceps brachii

Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements?

A client who has been training for 1 month with adequate strength

What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds?

6,750 pounds

Which benefit listed is not correct regarding resistance training?

A decrease in metabolic rate

For someone training in the Muscular Development phase, which of the following changes would be optimal?

Body fat loss

Which ADL would be most likely to involve the hip hinge?

Cleaning

Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling?

Handstand push-up

What is the number one cause of death around the world?

Heart disease

Which benefit will positively affect the body through integrated training?

Improved sleep

Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training?

Integrated training

Besides Power Training, which phase of training would be the best option for someone who is attempting to improve their Olympic weightlifting?

Maximal Strength Training

What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads?

Maximal Strength Training

For a fitness professional using the OPT model, the goal of the Stabilization Endurance phase is to focus on which of the following aspects?

Movement quality

Training to enhance the size of muscle, or an increase in muscle mass, is an example of which improvement of the body?

Muscle hypertrophy

Which of the following would not be an example of core musculature to stabilize the trunk and pelvis?

Pectoral group

Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise?

Phase 1

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions?

Posterior

In which phase of training would a person want to spend more time if they were looking to become better at beach volleyball and already has adequate leg strength?

Power Training

What phase of the OPT model aims to increase maximal strength and rate of force production?

Power Training

Why might range of motion (ROM) be limited for a client?

Previous injury

The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach?

Progressive overload

What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?

Progressive overload

Which of the following is not a skill-related concept that would enhance core training?

Quickness

Most exercises and motions of the body regularly occur in which plane of motion?

Sagittal

Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model?

Seated cable row followed by stability ball dumbbell row

What type of flexibility training is most likely to use instruments or equipment to help the body improve range of motion?

Self-myofascial techniques

Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)?

Shoulder/military press

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength?

Strength Endurance

What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest?

Superset