Chapter 13 - Integrated Training and the OPT Model

Question 1

Define:

Stretch-shortening cycle

Answer 1

Loading of a muscle eccentrically to prepare for a rapid concentric contraction.

Plyometric training will improve the stretch-shortening cycle, therefore allowing the client to respond more explosively.

Question 2

Define:

Hypertrophy

Answer 2

Enlargement of an organ or tissue.

In regards to personal training, hypertrophy refers to the enlargement and growth of a muscle.

Question 3

Choose the correct answer:

In phase 5, it is most appropriate to superset a barbell squat with which of the following exercises?

a. Single leg squat
b. TRX pistol squat
c. Squat jump
d. Sprints

Answer 3

c. Squat Jump

In phase 5, you superset a strength exercise with a power exercise utilizing the same muscles.

Question 4

What is the goal of phase 4?

Answer 4

Maximal prime mover strength

Question 5

What is the goal of cardiorespiratory training?

Answer 5

Improve heart and lung function.

Question 6

What are the three levels of the OPT model?

Answer 6

1. Stabilization
2. Strength
3. Power

Question 7

What is the OPT Model?

Answer 7

Optimum Performance Training Model

A training program concept that incorporates all forms of training in an integrated, progressive system that systematically progresses a client through phases in order to achieve the desired goal.

Question 8

What is the goal of phase 2?

Answer 8

Enhance stabilization endurance while increasing prime mover strength.

Question 9

Phase 1 is designed to do what?

Answer 9

Teach optimal movement patterns and help clients become familiar with various modes of exercise.

Question 10

What are some benefits of SAQ training?

Answer 10

• Improved performance
• Improved health-related physical fitness
• Enhanced response time
• Improved technical skills in body mechanics

Question 11

What are the benefits of core training?

Answer 11

• Enhanced posture and spinal health
• Better bodily function for activities of daily living
• Increased balance, coordination, and stabilization of the kinetic chain
• Minimized or resolved low-back pain
• Improved skill-related movements and power

Question 12

In what phase would you superset a back squat with a single leg squat?

Answer 12

Phase 2: Stabilization Endurance

Question 13

What kinds of flexibility training does NASM recommend?

Answer 13

• Self-myofascial release (such as foam rolling)
• Static stretching
• Active stretching
• Dynamic stretching

Question 14

In what phase would you superset a lat pulldown with a medicine ball soccer throw?

Answer 14

Phase 5: Power

Question 15

Most injuries occur in what plane(s) of motion?

Answer 15

Frontal and transverse

Question 16

In what phase would you superset a bench press with a pushup?

Answer 16

Phase 2

Question 17

In phase 1, how would you progress a traditional pushup?

Answer 17

Adding in a stability component such as a stability ball or BOSU ball.

Question 18

What phase(s) make up the strength level of the OPT model?

Answer 18

• Phase 2: Strength endurance
• Phase 3: muscular development (hypertrophy)
• Phase 4: Maximal strength

Question 19

Define:

Core stability

Answer 19

The ability to control the position and motion of the trunk and pelvis for optimal production, transfer, and control of force and motion.

Question 20

By using integrated training, trainers can make programs that will provide what kind of benefits?

Answer 20

• Psychological benefits such as stress relief
• Physiological benefits such as improved functioning of various organ systems
• Body composition benefits
• Performance benefits

Question 21

What are the benefits of flexibility training?

Answer 21

• Increased joint ROM
• Possible decrease in muscle soreness
• Potential for reduced risk of injury

Question 22

What are the useful forms of exercise to correct posture?

Answer 22

• Flexibility
• Core
• Balance
• Plyometrics
• Resistance training

Question 23

Define:

Progressive overload

Answer 23

Increasing the intensity or volume of exercise using a systematic and gradual approach in order to reduce injury rate and achieve greater health benefits.

Question 24

Choose the correct answer:

In phase 2, you would superset a shoulder press with which of the following exercises:

a. Lat pulldown machine
b. Lateral raises
c. Single leg overhead press
d. Biceps curls

Answer 24

c. Single leg overhead press

In phase 2, you should superset a traditional strength exercise with a stability exercise that is working the same muscles.

Question 25

What are some goals of the stabilization level?

Answer 25

* Improved movement patterns and exercise technique * Improving muscle imbalances * Improving ROM and flexibility * Improving stabilization of the core * Preventing tissue overload * Improving overall cardiorespiratory conditioning

Question 26

What phase is most popular with people wishing to lose body fat and improve muscle 'tone'?

Answer 26

Phase 3: Muscular development

Question 27

What phase(s) make up the stabilization level of the OPT model?

Answer 27

Phase 1: Stabilization endurance

Question 28

What is the goal of **phase 5**?

Answer 28

Increase maximal strength and rate of force production.

Question 29

What are some benefits of resistance training?

Answer 29

* Increased endurance, strength, and power * Increased muscular hypertrophy * Improved weight management * Improved resting metabolic rate, resting heart rate, and blood pressure * Improved coordination * Decreased risk of injury

Question 30

What is the goal of **balance training**?

Answer 30

Improve postural control by challenging the body's alignment and center of gravity.

Question 31

What phase(s) make up the power level of the OPT model?

Answer 31

Phase 5: Power

Question 32

What are the benefits of **plyometric training**?

Answer 32

* Increased bone mineral density * Improved soft tissue strength * Increased metabolic efficiency * Increased strength and power

Question 33

What are the benefits of balance training?

Answer 33

* Reduced risk of falls * Reduced risk of ankle sprains * Improved landing mechanics * Improved lower body muscular strength * Improved agility

Question 34

What are the benefits of cardiorespiratory training?

Answer 34

* Decreased resting heart rate * Increased stroke volume and cardiac output * Improved gas exchange * Improved blood lipid profiles

Question 35

What does Phase 1 focus on in training?

Answer 35

Enhancing muscular endurance, joint ROM, joint and core stability, and muscular coordination. ## Footnote *For more information on phase 1, click [here](https://blog.nasm.org/nasm-optimum-performance-training)!*

Question 36

Most exercises involve at least one of what five movement patterns?

Answer 36

1. Squatting 2. Hip hinge 3. Pulling 4. Pushing 5. Vertical pressing

Question 37

What is the advantage of training the body in all three planes of motion?

Answer 37

Enhancement of motor recruitment

Question 38

# Define: Acute variables

Answer 38

Components of an exercise routine that specify how each exercise is to be performed.