Chapter 1

Question 1

List the levels of training in the OPT Model

Answer 1

Stabilization, Strength and Power

Question 2

What are the 5 phases of the OPT model

Answer 2

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

Question 3

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

Answer 3

Stabilization: Phase 1

Question 4

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

Answer 4

Strength Endurance Phase 2

Question 5

Which Phase:

Achieves optimal levels of muscular hypertrophy; increases muscle size

Answer 5

Hypertrophy: Phase 3

Question 6

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

Answer 6

Max strength Phase 4

Question 7

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

Answer 7

Power Phase 5

Question 8

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

Answer 8

Stabilization Phase 1

Question 9

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

Answer 9

Strength Endurance: Phase 2

Question 10

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

Answer 10

Hypertrophy: Phase 3

Question 11

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

Answer 11

Max Strength Phase: Stage 4

Question 12

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

Answer 12

Power Phase

Question 13

Two phases that recommend superset technique

Answer 13

Phase 2 and phase 5

Question 14

Alteration of a muscle surrounding a joint

Answer 14

Muscle imbalance

Question 15

Obesity BMI

Answer 15

> 30 or 30 lbs overweight

Question 16

Overweight BMI

Answer 16

25-29.9 or 25-30 lbs overweight

Question 17

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

Answer 17

Blood lipids

Question 18

High cholesterol

Answer 18

> 240

Question 19

Normal cholesterol

Question 20

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

Answer 20

Diabetes

Question 21

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

Answer 21

Deconditioned

Question 22

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

Answer 22

Proprioception

Question 23

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

Answer 23

Proprioceptively enriched environment

Question 24

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

Answer 24

Phases

Question 25

Muscles ability to contract for an extended amount of time

Answer 25

Muscular endurance

Question 26

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

Answer 26

Neuromuscular efficiency

Question 27

Muscle that acts as initial and main source of motive power

Answer 27

Prime mover

Question 28

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

Answer 28

Rate of force production

Question 29

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

Answer 29

1/2; | 1/2 50%