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1

List the levels of training in the OPT Model

Stabilization, Strength and Power

2

What are the 5 phases of the OPT model

Stabilization endurance, strength endurance, hypertrophy, max strength, power

3

Which Phase:
Improves muscular endurance
Enhances joint stability
Increases flexibility
Enhances posture control
Improves neuromuscular efficiency
Improves intramuscular coordination

Stabilization: Phase 1

4

Which Phase:
Improves stabilization endurance and increases prime mover strength
Improves over all work capacity
Enhances joint stabilization
Increases LBM

Strength Endurance Phase 2

5

Which Phase:
Achieves optimal levels of muscular hypertrophy; increases muscle size

Hypertrophy: Phase 3

6

Which phase:
Increase motor unit recruitment
increases freq of motor recruitment
Improves peak force

Max strength Phase 4

7

Which phase:
Enhances neuromuscular efficiency and prime mover strength
increase rate of force production

Power Phase 5

8

This phase has low load and high reps. Often done in a circuit fashion

Stabilization Phase 1

9

This phase has moderate loads and moderate reps. 8-12 reps. Superset traditional strength with a stabilization exercise

Strength Endurance: Phase 2

10

This phase has high volume and moderate to high loads. Moderate to low reps. 6-12 reps

Hypertrophy: Phase 3

11

This phase has high loads , low reps, longer rest periods. 1-5 reps

Max Strength Phase: Stage 4

12

This phase supersets a strength exercise with a power exercise. 1-5 reps

Power Phase

13

Two phases that recommend superset technique

Phase 2 and phase 5

14

Alteration of a muscle surrounding a joint

Muscle imbalance

15

Obesity BMI

>30 or 30 lbs overweight

16

Overweight BMI

25-29.9 or 25-30 lbs overweight

17

Cholesterol and triglycerides carried in the bloos stream by HDL and LDL protein molecules

Blood lipids

18

High cholesterol

>240

19

Normal cholesterol

20

Metabolic disorder caused by insulin deficiency. Impairs use of carbs and enhances usage of fats and proteins

Diabetes

21

State of lost physical fitness which may include muscle imbalances, decreased flexibility and lack of core or joint stability

Deconditioned

22

Cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement

Proprioception

23

An unstable yet controllable envmt in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms

Proprioceptively enriched environment

24

Smaller divisions of training progressions that fall w/in the three building blocks of training

Phases

25

Muscles ability to contract for an extended amount of time

Muscular endurance

26

Ability of the neuromuscular system to enable all muscles to work efficiently together in all planes of motion

Neuromuscular efficiency

27

Muscle that acts as initial and main source of motive power

Prime mover

28

Ability of a muscle to exert max force output in a min amt of time

Rate of force production

29

Todays typical client; more than ____ Americans are overweight and _____ of that are considered obese

1/2;
1/2 50%