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