Chapter 13: Integrated Training and the OTP Model

Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance? A. Maximal Strength Training B. Power Training C. Strength Endurance Training D. Stabilization Endurance Training

D

Which of the following is NOT an example of the benefits for cardiorespiratory training? A. Decreased resting heart rate and blood pressure B. Increased stroke volume and cardiac output C. Enhanced posture and spinal health D. Decreased blood flow resistance and increased blood volume

C

Which of the following is not a skill-related concept that would enhance core training? A. Balance B. Coordination C. Quickness D. Agility

C

Which of the following is the form of exercise that includes speed, agility, and quickness training? A. core training B. plyometric training C. SAQ training D. balance training

C

Which of the following strength endurance stage supersets enhances the shoulders for a shoulder press machine? A. push-ups B. standing cable row C. single-leg dumbbell overhead press D. single-leg squat

C

Which of the following terms can be used in place of repetition tempo? A. Rest interval B. Intensity C. Speed D. Training duration

C

Which phase of the OTP model is designed for individuals who have the goal of maximal muscle growth, such as body builders? A. stabilization endurance B. strength endurance C. muscular development D. maximal strength E. power

C

Which phase of training would be most appropriate for a beginner who has had previous experience within the last few months? A. Maximal Strength Training B. Stabilization Endurance Training C. Strength Endurance Training D. Power Training

C

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? A. Power Training B. Stabilization Endurance Training C. Muscular Development Training D. Maximal Strength Training

C

What parameter of Muscular Development Training would be most associated with this style of training? A. Strength and stabilization B. Growth and stabilization C. Growth and volume D. Strength and volume

C (Growth = Phase 3; Stabilization = phase 1 & 2)

Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training? A. Circuit training B. Isolated training C. Hypertrophy training D. Integrated training

D

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? A. Stabilization Endurance Training B. Strength Endurance Training C. Muscular Development Training D. Power Training

D

Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements? A. A client who has been exercising for 4 months with some strength B. A client who has been training 2 months with some improvements in strength C. An overweight client with adequate strength D. A client who has been training for 1 month with adequate strength

D

Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements? A. An overweight client with adequate strength B. A client who has been training 2 months with some improvements in strength C. A client who has been exercising for 4 months with some strength D. A client who has been training for 1 month with adequate strength

D

What phase of the OPT model aims to increase growth of muscles to maximal levels? A. Maximal Strength B. Stabilization Endurance C. Strength Endurance D. Muscular Development

D

Which of the following is NOT a benefit of resistance training? A. Increased endurance, strength, and power B. Increased muscular hypertrophy C. Improved resting metabolic rate, resting heart rate, and blood pressure D. Enhanced response time to a stimulus or better reaction time

D

Which phase of the OTP model works towards the goal of maximal prime mover strength by lifting heavy loads? A. stabilization endurance B. strength endurance C. muscular development D. maximal strength E. power

D

Training to enhance the size of muscle, or an increase in muscle mass, is an example of which improvement of the body? A. Muscle hypertrophy B. Muscle power C. Muscle strength D. Muscle endurance

A

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength? A. Strength Endurance B. Power C. Stabilization Endurance D. Maximal Strength

A

What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion? A. Stretch-shortening cycle B. Explosive-shortening phase C. Stretching phase D. Muscular-power phase

A

What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds? A. 6,750 pounds B. 675 pounds C. 2,250 pounds D. 6,750 reps

A

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset? A. Front medicine ball oblique throw B. Stability ball push-up C. Lat pulldown D. Dumbbell shoulder press

A

Which of the following is NOT a consequence of skipping steps using a progressive overload approach? A. Ability to track successes and setbacks B. goals may be delayed more than expected or may not be achieved C. Lack of measurement and tracking; unable to track success D. Inconsistent exercise programming

A

Which of the following is NOT an example of the benefits for SAQ training? A. Improved blood lipid profile/chemistry B. Improved performance for top speed, change of direction, and rate of acceleration/deceleration C. Enhanced response time to a stimulus or better reaction time D. Improved technical skills in sprinting and change of direction mechanics

A

Which of the following is NOT an example of the benefits for core training? A. Improved blood lipid profile/chemistry B. Better bodily function for activities of daily living and on-the-job movements C. Increased balance, stabilization, and coordination of the kinetic chain D. Improved skill-related movements and power (i.e., swinging a racket or golf club)

A

Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model? A. Seated cable row followed by stability ball dumbbell row B. Stability ball dumbbell rows followed by bench press C. Seated cable row followed by single-leg squat D. Seated cable row followed by lat pulldown

A

Which of the following strength endurance stage supersets enhances the chest for bench presses? A. push-ups B. standing cable row C. single-leg dumbbell overhead press D. single-leg squat

A

Which phase of the OTP model focuses on exercises and movements that enhance muscular endurance, joint ROM, joint and core stability, and muscular coordination? A. stabilization endurance B. strength endurance C. muscular development D. maximal strength E. power

A

Which predominant anatomical position of muscle groups would be enhanced by pressing motions? A. Superior B. Posterior C. Lateral D. Anterior

A

Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling? A. Handstand push-up B. Leg press C. Chin-ups D. Sit-ups

A

Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power? A. Triceps brachii B. Quadriceps C. Latissimus dorsi D. Biceps brachii

A

Most exercises and motions of the body regularly occur in which plane of motion? A. Axial B. Sagittal C. Frontal D. Transverse

B

What types of exercises might one expect when developing muscular growth with muscular development in mind? A. cardiorespiratory exercises B. varied resistance training exercises C. supersets D. lifting heavy loads

B

Which of the following is NOT a consequence of skipping steps using a progressive overload approach? A. Possible increased risk of injury B. Increased adherence to the exercise program C. Potential frustration because of inability to correctly perform exercises D. goals may be delayed more than expected or may not be achieved

B

Which of the following strength endurance stage supersets enhances the back for a seated cable row? A. push-ups B. standing cable row C. single-leg dumbbell overhead press D. single-leg squat

B

Which of the following would not be an example of core musculature to stabilize the trunk and pelvis? A. Obliques B. Pectoral group C. Quadratus lumborum D. Gluteal complex

B

Which phase of the OTP model has the the goal of enhancing stabilization endurance while increasing prime mover strength? A. stabilization endurance B. strength endurance C. muscular development D. maximal strength E. power

B

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? A. Superior B. Posterior C. Lateral D. Anterior

B

For someone training in the Muscular Development phase, which of the following changes would be optimal? A. Muscle mass atrophy B. Muscle mass increase with no body fat loss C. Body fat loss D. Decreased volume and intensity

C

In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? A. Balance training B. Cardiorespiratory training C. Resistance training D. Core training

C

What is a prerequisite for increasing maximal strength capabilities when working out with max. strength training in mind? A. cardiorespiratory exercise B. supersets C. resistance training D. heavy load lifting

C

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength? A. Stabilization Endurance B. Power C. Strength Endurance D. Maximal Strength

C

What phase of the OPT model aims to increase growth of muscles to maximal levels? A. Maximal Strength B. Strength Endurance C. Muscular Development D. Stabilization Endurance

C

Which ADL would be most likely to involve the hip hinge? A. Raking leaves B. Moving a grocery cart C. Cleaning D. Getting in and out of the car

C

Which phase of the OTP model has the goal of increasing maximal strength and the rate of force production? A. stabilization endurance B. strength endurance C. muscular development D. maximal strength E. power

E