Chapter 13 review
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 is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance?
Integrated training
Stretch-shortening cycle
Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.
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 factor will be reduced through training/exercising with correct posture?
Muscle imbalances
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
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 muscle group/complex is a prime mover for squatting motions?
Quadriceps
According to the OPT model, an integrated program that is planned correctly will not include which of the following factors for training?
Rehabilitation
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
What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion?
Stretch-shortening cycle
What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest?
Superset
OPT Model
The Optimum Performance Training® Model
Proprioception
The body's ability to naturally sense its general orientation and relative position of its parts.
Range of motion (ROM)
The degree to which specific joints or body segments can move; often measured in degrees.
Posture
The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.
Training volume
The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.
Rest interval
The time taken to recuperate between sets.
Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power?
Triceps brachii
Superset
Two exercises performed back to back in rapid succession with minimal to no rest.
Muscle imbalance
When muscles on each side of a joint have altered length-tension relationships.
transverse planes motions
rotational motions
frontal motion
side-to-side motions
SAQ training
speed, agility and quickness
OPT model - 3 levels of training
stabilization, strength, and power
Which of the following is a primary benefit of core training?
Increase stabilization of the kinetic chain
Which ADL would be most likely to involve the hip hinge?
Cleaning
Fundamental movement patterns
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model?
Cross-country runner
What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds?
6,750 pounds
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
Which benefit listed is not correct regarding resistance training?
A decrease in metabolic rate
Set
A group of consecutive repetitions.
Integrated training
A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system.
.Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Training intensity
An individual's level of effort compared with his or her maximal effort, which is usually expressed as a percentage.
What term would be used to describe the starting point of an individual's fitness level directly after an assessment has been conducted?
Baseline value
For someone training in the Muscular Development phase, which of the following changes would be optimal?
Body fat loss
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
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
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
Components of integrated training program
Flexibility training, Cardiorespiratory training, Core training, Balance training, Plyometric (reactive) training, Speed, agility, and quickness training, and Resistance training
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 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
What is the number one cause of death in the United States?
Heart disease
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Which benefit will positively affect the body through integrated training?
Improved sleep
Progressive overload
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
Repetition
One complete movement of an exercise.
Self-efficacy
One's belief that they can complete a task, goal, or performance; also known as self-confidence.
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
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
Unilateral
Relating to one side of the body.
Bilateral
Relating to two sides of the body.
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
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
Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations?
Self-efficacy
Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)?
Shoulder/military press
Which of the following terms can be used in place of repetition tempo?
Speed
Which of the fundamental movement patterns is a lower-body compound exercise?
Squatting
What exercises are considered fundament movements?
Squatting, hip hinge, pulling motion, pushing motion an vertical pressing
Through an integrated and systematic approach, which order of phases of training is correct?
Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power
What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength?
Strength Endurance
Phase 1 Stabilization Endurance Training
designed to teach optimal movement patterns (e.g., pushing, pulling, pressing, squatting, hip hinging) and to help clients become familiar with various modes of exercise.
sagittal plane
front-to-back motions
OPT model - five phases.
power, maximal strength, muscular development, strength endurance and stabilization endurance