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CPT > Chapter 21 > Flashcards

Chapter 21 Flashcards

1
Q

When developing a safe and effective warm-up for Phase 1, what is an important consideration for flexibility?

A

Self-myofascial techniques

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2
Q

Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?

A

Undulating periodization

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3
Q

Core and balance exercises are a component of which part of an OPT workout?

A

Activation

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4
Q

What two activities are part of a client’s warm-up?

A

Flexibility and cardio

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5
Q

What are the three levels of the OPT model?

A

Stabilization, Strength, and Power

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6
Q

Which of the following would be an appropriate Phase 2 superset?

A

Bench press and stability ball push-ups

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7
Q

What is an appropriate tempo for Phase 1 of the OPT model?

A

4-2-1-1

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8
Q

Which of the following is the most effective type of exercise to increase proprioceptive demands in training?

A

Exercises with free weights

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9
Q

Which of the following is an example of linear periodization?

A

4 weeks in Phase 1 followed by 4 weeks in Phase 2

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10
Q

Which is a primary adaptation of the Power Training phase?

A

Rate of force production

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11
Q

Increasing which of the following is the best way to improve a client’s adherence to an exercise plan?

A

Self-efficacy

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12
Q

What phase of the OPT model would hypertrophy fall under?

A

Phase 3

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13
Q

Which phase of the OPT model introduces lifting near or at maximal intensity?

A

Phase 4

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14
Q

Which of the following is not a purpose of an effective cool-down?

A

Increase breathing rate

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15
Q

Which of the following best describes the term power?

A

Rate of force production

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16
Q

Which of the following core exercises best suits stabilization training?

A

Floor bridge

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17
Q

What is another term for the annual training plan that outlines the entire year’s worth of programming?

A

Macrocycle

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18
Q

Which of the following is not one of the primary levels of the OPT model?

A

Strength Endurance

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19
Q

What is defined as the level of commitment to a behavior or plan of action?

A

Adherence

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20
Q

Which of the following is a characteristic of undulating periodization?

A

Changing acute variables on a weekly basis

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21
Q

What is the primary adaptation for the Muscular Development phase of the OPT model?

A

Hypertrophy

22
Q

Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?

A

Skill development

23
Q

According to the “iceberg effect,” which of the following training adaptations are considered “surface level”?

A

Endurance

24
Q

Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?

A

Linear periodization

25
Q

Which of the following is considered an “under the water” foundational adaptation, per the “iceberg effect”?

A

Stability

26
Q

What can Phase 1 of the OPT model best be described as?

A

Mastering basic movement patterns

27
Q

Which component of a monthly training plan should always be performed before moving to the next month’s mesocycle?

A

Reassessment

28
Q

Horizontal adduction is most common during what type of movement?

A

Pushing

29
Q

When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations?

A

Power

30
Q

If you have a client who wants to increase speed, what phase of the OPT model would they fall into?

A

Phase 5

31
Q

Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?

A

Movement patterns

32
Q

The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?

A

Flexion and extension

33
Q

What is defined as the specific outline created by a fitness professional that details the form of training, length of time, and specific exercises to be performed?

A

Training plan

34
Q

Which of the following is proper technique during a squat movement?

A

Tracking the knees over the second and third toes

35
Q

What type of periodization uses changes in volume and intensity on a daily or weekly basis?

A

Undulating

36
Q

Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?

A

Cardio training

37
Q

What is the primary goal of repeating flexibility training during a cool-down?

A

Restore optimal length-tension relationships

38
Q

Which of the following exercises is not considered a compound exercise?

A

Seated leg extension

39
Q

Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?

A

Resistance training

40
Q

Which is a primary adaptation of the Stabilization Endurance phase?

A

Postural alignment

41
Q

Which of the following can cause undue fatigue, increase the risk of injury, and potentially lead to burnout?

A

Overtraining

42
Q

During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?

A

Phase 5 Power

43
Q

During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?

A

Phase 5 Power

44
Q

Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved?

A

Latissimus dorsi

45
Q

Which of the following is not a goal of Phase 1 of the OPT model?

A

Increasing strength

46
Q

Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?

A

Phase 2

46
Q

Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?

A

Phase 2

47
Q

Which of the following is a characteristic of linear periodization?

A

Increases intensity while decreasing volume

48
Q

What phase of the OPT model does the adaptation “muscular strength and hypertrophy” fall into?

A

Muscular Development

49
Q

Which is a primary adaptation of the Strength Endurance training phase?

A

Muscular endurance

50
Q

If a client performs a stabilization workout on Monday, a power workout on Wednesday, and an SAQ sports workout on Saturday, what kind of periodization is being used for their mesocycle?

A

Undulating

51
Q

Which component of an OPT workout is intended to help preserve client autonomy?

A

Client’s choice

CPT (23 decks)

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