Chapter 13 - Integrated Training and the OPT Model

Question 1

What are some problems caused by skipping steps in the OPT model?

Answer 1

1. Possible increased risk of injury
2. Potential client frustration because of inability to correctly perform exercises
3. Client’s goals may be delayed more than expected or may not be achieved
4. Lack of measurement and tracking; unable to track client success
5. Inconsistent exercise programming

Question 2

What are some benefits of a progressive and systematic plan?

Answer 2

1. Decreased risk of injury or overtraining
2. Increased client adherence to the exercise program
3. Clients more likely to achieve goals
4. Ability to track client successes and setbacks
5. Consistent exercise programming with progressive overload

Question 3

List the primary movement patterns trainers must teach their clients.

Answer 3

1. Squatting
2. Hip hinge
3. Pulling motions
4. Pushing motions
5. Vertical pressing

Question 4

Define ‘complete range of motion (ROM).’

Answer 4

The ability of a joint to move freely between the open and closed portion of the joint movement.

Which movement planes are often neglected in traditional programs?

Many programs overemphasize sagittal plane motions and neglect exercises in the frontal (side-to-side motions) and transverse planes (rotational motions).

Question 5

What is a repetition?

Answer 5

One complete movement of an exercise.

Question 6

What is a set?

Answer 6

A group of consecutive repetitions.

Question 7

What is training intensity?

Answer 7

An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.

Question 8

List the goals of the stabilization phase.

Answer 8

Improving movement patterns and exercise technique

Improving muscle imbalances

Improving joint ROM and flexibility

Improving stabilization of the core musculature and peripheral joints

Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training

Improving overall cardiorespiratory conditioning

Question 9

List the components of an integrated training program.

Answer 9

Flexibility training

Cardiorespiratory training

Core training

Balance training

Plyometric (reactive) training

Speed, agility, and quickness training

Resistance training

Question 10

What is a superset?

Answer 10

Two exercises performed back to back in rapid succession with minimal to no rest.

Question 11

List 4 examples of power focused exercises.

Answer 11

Medicine ball chest pass

Medicine ball soccer throw

Front medicine ball oblique throw

Squat jump

Question 12

Define rate of force production.

Answer 12

Ability of muscles to exert maximal force output in a minimal amount of time.