Chapter 1

Question 1

How are muscular imbalances are caused?

Answer 1

Caused by a variety of different things including emotional duress, repetitive movements, bad training techniques, the lack of neuromuscular efficiency, poor core strength, cumulative trauma and stress caused by postural problems.

Question 2

The differences between obesity and overweight

Answer 2

Being overweight is considered having a BMI index between the ranges of 25 and 29.9 and between 25 and 30 pounds over the recommended height to weight ratio. Being obese is considered having a BMI of 30 or more with at least 30 pounds overweight for the height to weight ratio.

Question 3

What are the 3 levels of the OPT Model

Answer 3

Stabilization, Strength, Power

Question 4

What does OPT stand for

Answer 4

Optimum Performance Training

Question 5

Equation to calculate BMI

Answer 5

kg/m^2 OR 703 x (lb/in^2)

Question 6

What is the OPT Model?

Answer 6

Systematic training approach that builds on itself and the general phases of stabilization, strength, and power.
Provides a clear method of incorporating all the components of integrated training into an exercise program.

Question 7

How many levels and stages does the OPT Model have?

Answer 7

3 Levels 5 Stages

Question 8

First level of OPT Model and phases.

Answer 8

The first level is Stabilization and includes just one phase, Phase 1: Stabilization Endurance Training. Here, clients work to build their fitness foundations (e.g., improving flexibility, balance, joint stability, and endurance) in preparation for more intense forms of training to come.

Question 9

Second level of OPT Model and phases.

Answer 9

The second level is Strength, with three unique phases in which clients then work to increase how long their muscles can work for (Phase 2: Muscular Endurance Training), muscle size (Phase 3: Hypertrophy Training), and the maximum amount they can lift (Phase 4: Maximal Strength Training).

Question 10

Third level of OPT Model and phases

Answer 10

The third level and Phase 5: Power, putting everything together to increase clients’ abilities to generate forces at functionally realistic speeds.

Question 11

Integrated Training

Answer 11

A concept that incorporates all forms of training in an integrated fashion as a part of a progressive system. Flexibility training; cardioresperatory training; core training; balance training; plyometric (reactive) training; speed, agility, and quickness training (SAQ); resistance training.

Question 12

The rise of chronic disease

Answer 12

Chronic diseases (e.g., asthma, obesity, cancer, diabetes, and heart disease) account for around 70% of deaths each year in the United States. Around 75 cents of every dollar we collectively spend on healthcare goes toward treating chronic diseases; this equates to around $1.7 trillion annually. Obesity is of particular note, as this condition greatly increases the risk of other chronic diseases. Roughly 66% of Americans over the age of 20 are overweight, with
around 34% classified as obese.

Question 13

What are the four sections of NASM’s code of professional conduct?

Answer 13

Professionalism, Confidentiality, Ethical/legal and Business practice

Question 14

What are the goals of Phase 1 of the OPT Model?

Answer 14

Stabilization Endurance. To improve muscular endurance, joint stability, flexibility, control of posture, and overall movement efficiency. This phase will require training in an unstable, yet controllable, environment with low loads and high repetitions.

Question 15

What are the goals of Phase 2 of the OPT Model?

Answer 15

Strength-Endurance is designed to enhance stabilization endurance while increasing prime mover strength. The goals for Phase 2 include improving overall work capacity, joint stabilization, and increase lean body mass. These are achieved by increasing loads from Phase 1 to moderate levels with moderate repetition ranges.

Question 16

What are the goals of Phase 3 of the OPT Model?

Answer 16

Hypertrophy, is optional depending on the client’s goals. And it’s for maximal muscle growth. This is accomplished with high volume of moderate to high loads and moderate to low repetition ranges.

Question 17

What are the goals of Phase 4 of the OPT Model?

Answer 17

Maximal Strength is also optional. And it’s designed to increase maximal amount of force a major muscle can produce. This is accomplished through an increase in the amount of motor unit recruitment, increase in the frequency of motor unit recruitment, and the improvement of peak force. This is accomplished with the use of high loads, low repetition ranges, with long rest periods.

Question 18

What are the goals of Phase 5 of the OPT Model?

Answer 18

Power is the peak of the OPT model. And it’s designed to emphasize the development of speed and power. The goals are to enhance prime mover strength and simultaneously increase the rate of force production or the speed of movement. It is functional movement at its finest. And everyone needs to be able to respond quickly to their environment, catching their footing in an unstable surface, or maneuvering quickly through athletic movements to accomplish a sport performance outcome.