Chapter 1 : The OPT Model

Question 1

5 Phases of OPT

Answer 1

1: Stabilization Endurance
2: Strength Endurance
3: Hypertrophy
4: Maximal Strength
5: Power

Question 2

Resistance Training Systems (10)

Answer 2

1. Single-set
2. Multiple-set
3. Pyramid
4. Superset
5. Drop-sets
6. Circuit Training
7. Peripheral Heart Action
8. Split-routine
9. Vertical Loading
10. Horizontal Loading

Question 3

Single-set

Answer 3

One set of each exercise

Question 4

Multiple-set

Answer 4

Multiple sets of each exercise

Question 5

Pyramid

Answer 5

Increasing (or decreasing) weight (or reps) each set

Question 6

Superset

Answer 6

Two exercises in rapid succession with minimal rest

Question 7

Peripheral Heart Action

Answer 7

Variation of circuit training that alternates upper and lower body each set

Question 8

Circuit Training

Answer 8

Series of exercises , one after the other, with minimal rest

Question 9

Split-routine

Answer 9

Train different body parts on separate days

Question 10

Vertical Loading

Answer 10

One set of each exercise before moving on to next set (moving down the OPT template)

Question 11

Horizontal Loading

Answer 11

Completing all sets of each exercise before moving on to the next (moving across the OPT template)

Question 12

Of the leading causes of death in the United States, _____ was caused by cardiovascular disease and cancer, and nearly 80% of these deaths could have been prevented if a healthy lifestyle was followed.

Answer 12

57%

Question 13

At present _____ of Americans older than age 20 are overweight, and of these, 34%, which equates to approximately 72 million Americans, are obese.

Answer 13

66%

Question 14

Type 2 diabetes is associated with obesity, particularly abdominal obesity, and accounts for ______ of all diabetes.

Answer 14

90-95%