Ch 21

Question 1

After the 5-10 min warm-up

Answer 1

activation techniques are used for the kinetic chain (core and balance)

Question 2

Plyo and SAQ

Answer 2

1. Activation
2. Plyos (reactive training)
3. SAQ (Speed, agility, quickness)

Question 3

Resistance training exercise / patterns

Answer 3

nani

Question 4

Clients choice to make it FUN

Answer 4

ok

Question 5

Cool-down

Answer 5

5-10 minutes

Question 6

Muscles engaged during a squat pattern:

Answer 6

Knee = quads, hips = glutes

Question 7

Muscles engaged during a hinge pattern:

Answer 7

hip = glutes and hamstrings

Question 8

Muscles engaged during a pulling pattern:

Answer 8

ats, biceps, traps; actions = extension, retraction

Question 9

Muscles engaged during a pushing pattern:

Answer 9

Chest, triceps; actions = flexion, protraction

Question 10

Muscles engaged during a pressing overhead pattern:

Answer 10

Deltoids & tricep

Question 11

Three Blocks of the OPT model:

Answer 11

Stabilization, Strength & Power.

Question 12

The three blocks are broken down into 5 phases.

Answer 12

Phase 1 = Stabilization, Phases 2-4 = Strength, Phase 5 = Power

Question 13

Said Principle

Answer 13

different tissues in the body respond to different stresses as seen in the principle of specificity

Question 14

Micro vs Meso vs Macro Cycle – Periodization

Answer 14

Micro - A weekly plan details the specific workouts for the week

Meso - Monthly

A monthly training plan, or mesocycle, divides a training plan into specified monthly cycles. The monthly plan details the specific days of each workout and the style of training used

Macrocycle - Annual
An annual training plan, or macrocycle, shows how the training program will progress for the long term, from month to month, to meet the desired goal.

Question 15

Linear vs Undulating Periodization

Linear = More Intensity, decrease volume over time
Weeks 5 to 8: Hypertrophy and strength: Moderate to heavy loads: 70–85% of 1RM
Weeks 9 to 12: Maximal strength: Heavy to maximal loads: 85–100% 1RM

Undulating = changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.
Ex. Monday - Muscular Endurance, Wednesday - Power Focused, Friday - Hypertrophy

Answer 15

Periodization provides for the repeated use of different forms of training, at specific times, to elicit different adaptations in the body, such as muscular endurance, strength, and power

Linear periodization is a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Undulating - nonlinear periodization, uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

Question 16

Which phase of the OPT model uses a Super Set combination such as a Squat (rest 1-minute) into an Ice Skater?

Answer 16

Power

Question 17

Which phase of the OPT model uses an X-X-X-X tempo?

Answer 17

Maximal Strength, Phase 4

Question 18

Which phase of the OPT model uses a 0-60 second rest period?

Answer 18

Hypertrophy, Phase 3

Question 19

Which phase of the OPT model uses a 2-0-2-0 tempo?

Answer 19

Hypertrophy, Phase 3

Question 20

Which phase of the OPT model uses a super set combo such as a Bench press into a PushUp?

Answer 20

Strength Endurance, Phase 2

Question 21

Which phase of the OPT model is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength by using superset techniques in which a more-stable exercise is immediately followed with a stabilization exercise with similar biomechanical motions.

Answer 21

Phase 2. Strength Endurance Training

Question 22

Phase 1

Answer 22

Stabilization

Question 23

Phase 2

Answer 23

Strength Endurance

Question 24

Phase 3

Answer 24

Muscular Development / Hypertrophy

Question 25

Phase 4

Answer 25

Maximal Strength

Question 26

Phase 5

Answer 26

Power