Chapter 13 Quiz
Which of the following factors is not present when a client is making a transition to the Power Phase of the OPT model? -Adequate core stability -Power exercise familiarity -Adequate joint stability -Deconditioning
Deconditioning
Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training? -Circuit training -Integrated training -Hypertrophy training -Isolated 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? -Stabilization Endurance Training -Strength Endurance Training -Muscular Development Training -Maximal Strength Training
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 -Movement speed -Movement intensity -Movement quantity
Movement quality
Which factor will be reduced through training/exercising with correct posture? -Muscle imbalances -Flexibility -Cardiorespiratory fitness -Physical and mental well-being
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? -Stabilization Endurance Training -Power Training -Muscular Development Training -Maximal Strength Training
Muscular Development Training
Which of the following parts of the body is not subject to increases in density through resistance training? -Heart -Nerves -Bone -Soft tissue
Nerves
Why might range of motion (ROM) be limited for a client? -Laxity of a joint -Stabilizer muscle relaxation -Prime-mover relaxation -Previous injury
Previous injury
The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach? -All-or-nothing principle -Systematic approach -Progressive overload -SAID principle
Progressive overload
Which muscle group/complex is a prime mover for squatting motions? -Quadriceps -Hamstrings -Sartorius -Adductor complex
Quadriceps
According to the OPT model, an integrated program that is planned correctly will not include which of the following factors for training? -Core -Rehabilitation -Resistance training -Plyometrics
Rehabilitation
Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations? -Self-esteem -Self-image -Resilience -Self-efficacy
Self-efficacy
What phase of the OPT model aims to improve movement patterns and enhances stabilization of the system? -Muscular Development Training -Stabilization Endurance Training -Power Training -Maximal Strength Training
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? -Strength Endurance Training -Power Training -Stabilization Endurance Training -Maximal Strength Training
Stabilization Endurance Training
What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion? -Stretching phase -Explosive-shortening phase -Muscular-power phase -Stretch-shortening cycle
Stretch-shortening cycle
Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power? -Biceps brachii -Triceps brachii -Quadriceps -Latissimus dorsi
Triceps brachii
Which ADL would be most likely to involve the hip hinge? -Cleaning -Moving a grocery cart -Raking leaves -Getting in and out of the car
Cleaning
What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds? -6,750 reps -2,250 pounds -6,750 pounds -675 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 2 months with some improvements in strength -An overweight client with adequate strength -A client who has been exercising for 4 months with some strength -A client who has been training for 1 month with adequate strength
A client who has been training for 1 month with adequate strength
Which benefit listed is not correct regarding resistance training? -Increased hypertrophy (size increase) of muscle fibers -A reduction in blood pressure at rest -A decrease in metabolic rate -A decrease in heart rate/pulse at rest
A decrease in metabolic rate
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 -Action phase -Transformation phase -Set point
Baseline value
Which of the following options is not a benefit to all people who use balance training in their programming? -Reduced risk of ankle sprains -Reduced risk of falls -Improved proprioception or body awareness -Decreased agility-based outcomes in athletes
Decreased agility-based outcomes in athletes
Which of the following is a primary goal of the strength endurance phase of the OPT model? -Teaching optimal movement patterns -Enhance stabilization endurance and prime mover strength -Maximal Strength Training -Maximal muscle growth
Enhance stabilization endurance and prime mover strength
Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset? -Lat pulldown -Front medicine ball oblique throw -Stability ball push-up -Dumbbell shoulder press
Front medicine ball oblique throw
What parameter of Muscular Development Training would be most associated with this style of training? -Growth and volume -Strength and stabilization -Strength and volume -Growth and stabilization
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 -Chin-ups -Sit-ups -Leg press
Handstand push-up
Which benefit will positively affect the body through integrated training? -Decreased hormonal function -Decreased fat loss -Improved sleep -Increased rate of power decline
Improved sleep
Which of the following is a primary benefit of core training? -Increase joint range of motion -Increase muscular hypertrophy -Decrease resting heart rate -Increase stabilization of the kinetic chain
Increase stabilization of the kinetic
Which of the following would not be an example of core musculature to stabilize the trunk and pelvis? -Obliques -Quadratus lumborum -Gluteal complex -Pectoral group
Pectoral group
Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? -Superior -Lateral -Anterior -Posterior
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? -Muscular Development Training -Power Training -Strength Endurance Training -Stabilization Endurance Training
Power Training
What phase of the OPT model aims to increase maximal strength and rate of force production? -Power Training -Strength Endurance Training -Muscular Development Training -Stabilization Endurance Training
Power Training
In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? -Balance training -Cardiorespiratory training -Core training -Resistance training
Resistance training
Which of the following examples of training exercises is not a form of cardiorespiratory fitness? -Resistance training -Rowing -Jogging/running -Sports competition
Resistance training
Most exercises and motions of the body regularly occur in which plane of motion? -Transverse -Sagittal -Frontal -Axial
Sagittal
Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model? -Stability ball dumbbell rows followed by bench press -Seated cable row followed by stability ball dumbbell row -Seated cable row followed by lat pulldown -Seated cable row followed by single-leg squat
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? -Active stretching -Static stretching -Dynamic stretching -Self-myofascial techniques
Self-myofascial techniques
Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)? -Single-leg dumbbell biceps curl to shoulder press -Shoulder/military press -Stability ball push-up -Squat jump
Shoulder/military press
Which of the following terms can be used in place of repetition tempo? -Training duration -Speed -Intensity -Rest interval
Speed
Posture uses which anatomical landmark in comparison to other positions of the body? -Shoulders -Spine -Ankles -Knees
Spine
Which of the fundamental movement patterns is a lower-body compound exercise? -Squatting -Pulling -Pushing -Hip hinge
Squatting
Through an integrated and systematic approach, which order of phases of training is correct? -Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power -Muscular Development, Power, Strength Endurance, Stabilization Endurance, and Maximal Strength -Strength Endurance, Stabilization Endurance, Maximal Strength, Muscular Development, and Power -Stabilization Endurance, Muscular Development, Power, Maximal Strength, and Strength Endurance
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? -Stabilization Endurance -Maximal Strength -Strength Endurance -Power
Strength Endurance
