CH.14 INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL PT.2

Question 1

POWER CAN BE INCREASED BY INCREASING WHAT 2 THINGS ?

Answer 1

LOAD (OR FORCE) AS IN PROGRESSIVE STRENGTH TRAINING OR SPEED WITH WHICH YOU MOVE LOAD (OR VELOCITY)

Question 2

TO DEVELOP OPTIMAL LEVELS OF POWER, INDIVIDUALS SHOULD TRAIN WITH WHAT 2 THINGS ?

Answer 2

HEAVY LOADS (85-100%) AND LIGHT LOADS (30-45%) AT HIGH SPEEDS

Question 3

FOCUS OF POWER TRAINING IS TO INCREASE WHAT ?

Answer 3

INCREASE RATE OF FORCE PRODUCTIONS BY INCREASING # OF MOTOR UNITS ACTIVATED, THE SYNCHRONY B/W THEM AND SPEED AT WHICH THEY ARE EXCITED

Question 4

PHASE THAT FOCUSES ON BOTH HIGH FORCE AND VELOCITY TO INCREASE POWER

Answer 4

POWER TRAINING PHASE

Question 5

COMBINING STRENGTH EXERCISE W/ POWER EXERCISE FOR EACH BODY PART (BARBELL BENCH PRESS SUPERSET W/ MEDICINE BALL CHEST PASS)

Answer 5

POWER TRAINING PHASE

Question 6

INTENSITY USED IN EXERCISES AND LOADS TO INCREASE POWER BY INCREASING FORCE

Answer 6

85-100%

Question 7

INTENSITY RANGE USED FOR SPEED EXERCISES

Answer 7

30-45%

Question 8

WHAT INTENSITY IS USED AS AN INDICATOR FOR MEDICINE BALL TRAINING THAT WILL REQUIRE THROWING OR RELEASE OF MEDICINE BALL

Answer 8

10%

Question 9

BY USING WHAT CAN POWER OUTPUTS BE ENHANCED ?

Answer 9

USING HEAVY LOADS WITH EXPLOSIVE MOVEMENT AND LOW RESISTANCE WITH HIGH VELOCITY

Question 10

GOAL OF POWER TRAINING PHASE IS PRIMARILY POWER, PT WILL WANT TO PROGRESS BY INCREASING WHAT ?

Answer 10

INCREASING VOLUME (SETS), INTENSITY (LOAD) AND VELOCITY

Question 11

SCIENTIFIC BASIS THAT ALLOWS FITNESS PROFESSIONALS TO STRATEGICALLY PLAN AND DESIGN PROGRAMS W/O RISK OF PLACING IMPROPER STRESSES ON BODY

Answer 11

PERIODIZATION

Question 12

THE GOAL OF REDUCING BODY FAT REQUIRES CLIENTS TO FOLLOW WHAT SIMPLE PRINCIPLE ?

Answer 12

BURNING MORE CALORIES THAT THEY CONSUME

Question 13

MORE ACTIVITY AND GREATER AMOUNTS OF LEAN BODY MASS RESULT IN WHAT ?

Answer 13

MORE CALORIES BURNED DURING EXERCISE AND THROUGHOUT THE DAY

Question 14

WHAT PHASE IS NOT REQUIRED FOR ALL WT LOSS CLIENTS AND SHOULD ONLY BE ENTERED IF CLIENT DESIRES TO INCREASE LEAN MUSCLE MASS BEYOND WHAT THEY HAVE GAINED

Answer 14

PHASE 3

Question 15

PHASE WHAT WILL PROMOTE TIMES OF GREATER METABOLIC DEMAND AND MORE VOLUME FOR INCREASE CALORIC EXPENDITURE

Answer 15

PHASE 2

Question 16

DURING PHASE 1, CLIENT MAY BE INCLINED TO DO MORE WHAT TO SUSTAIN GOOD CALORIC EXPENDITURE W/O HIGHER INTENSITY OF WT TRAINING

Answer 16

MORE CARDIORESPIRATORY WORK (IN CONJUNCTION W/ WT TRAINING)

Question 17

CHRONIC ENLARGEMENT OF MUSCLES

Answer 17

MUSCLE HYPERTROPHY

Question 18

TO ACCOMPLISH MUSCLE HYPERTROPHY TRAINING PROGRAMS NEED TO BE PROGRESSED WITH WHAT TO FORCE MUSCLES TO REGENERATE THEIR CELLULAR MAKEUP AND PRODUCE INCREASED SIZE ?

Answer 18

PROGRESSED WITH HIGHER VOLUMES (MORE SETS, REPS AND INTENSITY)

Question 19

T OR F: WITH THE GOAL OF HYPERTROPHY, CLIENT CAN NOT BE CYCLED THROUGH FIRST 4 PHASES OF OPT MODEL

Answer 19

FALSE, THEY CAN BE CYCLED THROUGH THE FIRST 4 PHASES

Question 20

FOR A CLIENT TRYING TO ACHIEVE HYPERTROPHY, PHASE 2 WILL PROMOTE GREATER WHAT TO PREPARE CLIENT FOR GREATER DEMANDS OF PHASE 3 AND 4 ?

Answer 20

GREATER STRENGTH AND ENDURANCE AND MORE VOLUME

Question 21

WHAT PHASE IS SPECIFIC FOR MAXIMAL HYPERTROPHY AND WILL PLACE LARGER VOLUMES OF STRESS THROUGH BODY TO FORCE CELLULAR CHANGES THAT RESULT IN MUSCLE HYPERTROPHY ?

Answer 21

PHASE 3

Question 22

PHASE USED TO INCREASE STRENGTH CAPACITY TO ALLOW CLIENT TO TRAIN WITH HEAVIER WTS IN FUTURE

Answer 22

PHASE 4

Question 23

GOAL OF IMPROVING GENERAL SPORTS PERFORMANCE REQUIRES THE CLIENT TO INCREASE OVERALL WHAT ?

Answer 23

PROPRIOCEPTION, STRENGTH AND POWER OUTPUT (OR RATE OF FORCE PRODUCTION)

Question 24

FOR TYPICAL CLIENT MOST IMPORTANT PHASES

Answer 24

1,2 AND 5

Question 25

PHASE THAT CAN BE USED TO INCREASE STRENGTH CAPACITY FOR CLIENT BUT NOT VITALLY NECESSARY FOR GENERAL PERFORMANCE

Answer 25

PHASE 4

Question 26

ALLOWS CLIENT TO TRAIN AT VARIOUS INTENSITIES DURING A COURSE OF A WEEK, ELICITING MULTIPLE ADAPTATIONS ONCE A CERTAIN LEVEL OF FITNESS IS ACHIEVED

Answer 26

UNDULATING PERIODIZATION

Question 27

T OR F: IT IS IMPORTANT NOT TO PERFORM HIGH INTENSITY CARDIO EXERCISE THE SAME DAY AS HIGH INTENSITY OPT WORKOUT

Answer 27

TRUE

Question 28

HIGH INTENSITY OPT WORKOUT (PHASE 5) SHOULD BE PAIRED WITH WHAT TYPE OF CARDIO ?

Answer 28

LOW INTENSITY CARDIO PROGRAM (STAGE 1)

Question 29

HIGH INTENSITY CARDIO PROGRAM (STAGE 3) SHOULD BE PAIRED WITH WHAT TYPE OF WORKOUT ?

Answer 29

LOW INTENSITY OPT WORKOUT (PHASE 1)

Question 30

OF TRAINING SESSIONS DURING SPECIFIED PERIOD

Answer 30

FREQUENCY

Question 31

REFERS TO SPEED WITH WHICH EACH REP IS PERFORMED

Answer 31

TEMPO

Question 32

RECOMMENDED TEMPO FOR RESISTANCE TRAINING EXERCISE DURING STABILIZATION PHASE OF OPT MODEL

Answer 32

4/2/1

Question 33

PHASE OF OPT MODEL WHERE LEG PRESS AND SINGLE LEG SQUAT IS APPROPRIATE

Answer 33

PHASE 2

Question 34

POWER TRAINING DONE IN WHAT PHASE ?

Answer 34

PHASE 5 OF OPT MODEL

Question 35

STAGE OF OPT MODEL SPECIFIC FOR ADAPTATION OF MAX. MUSCLE GROWTH, FOCUSING ON HIGH LEVELS OF VOLUME W/ MINIMAL REST PERIODS TO FORCE CELLULAR CHANGES THAT RESULT IN AN OVERALL INCREASE IN MUSCLE SIZE

Answer 35

HYPERTROPHY TRAINING

Question 36

MOST APPROPRIATE AMOUNT OF EXERCISE PER BODY PART FOR BEGINNER CLIENT

Answer 36

1-2

Question 37

MOST FUNDAMENTAL COMPONENT OF DESIGNING TRAINING PROGRAM, DETERMINING AMOUNT OF STRESS PLACED ON BODY AS WELL AS WHICH ADAPTATIONS BODY WILL INCUR

Answer 37

ACUTE VARIABLES

Question 38

REST INTERVAL WHERE MUSCULAR ENDURANCE AND STABILIZATION ADAPTATIONS BEST DEVELOPED

Answer 38

0-90 SECS

Question 39

SETS PER EXERCISE PERFORMED FOR RESISTANCE TRAINING IN POWER PHASE OF OPT MODEL

Answer 39

3-5