NASM 7th ed, Chapter 13: Integrated training and the OPT Model

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

Which factor will be reduced through training/exercising with correct posture?

Muscle imbalances

What muscle(s), working with the obliques, will assist a client in completing a standing cable rotation movement?

Erector spinae

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

Muscle hypertrophy

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

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

Resistance training

What common term 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

What phase of the OPT model aims to improve movement patterns and enhances stabilization of the system?

Stabilization Endurance Training

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

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

Cleaning

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 types of exercise would be most appropriate for maximal strength movements in Phase 4 (Maximal Strength Training)?

Barbell movements (including pressing)

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

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 in the United States?

Heart disease

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

Integrated 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 what?

Movement quality

The front medicine ball oblique throw would be most appropriate for what phase of training (within a superset)?

Phase 5 (Power Training)

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

Phase 5 (Power Training)

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

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

Progressive overload

Which muscle group/complex is a prime mover for squatting motions?

Quadriceps

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

Sagittal

Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations?

Self-efficacy

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

Self-myofascial techniques

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

Strength Endurance

Which phase of training would be most appropriate for a beginner who has had previous experience within the last few months?

Strength Endurance Training

What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion?

Stretch-shortening cycle