Chapter 21

Question 1

. What are the five different phases of the OPT model? Describe and list all five of them. What type of adaptations does each of the phases promote?

Answer 1

Know these definitions; they are essential.

• Phase number one (stabilization level) - Stabilization endurance training: The focus of stabilization endurance training is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination) and improvements to intramuscular coordination.
• This level is proprioceptive based, which means that the difficulty is increased by presenting new challenges of balance and stabilization compared to simply increasing the load. Other goals include improving overall work capacity, enhancing joint stabilization and increasing lean body mass.
• Phase number two (strength level) - Strength endurance training: The goal is to enhance stabilization endurance while increasing prime mover strength. These two adaptations can be reached by using two exercises that have similar joint movements in a superset sequence.
• Phase number three (strength level) - Hypertrophy training: For clients, such as bodybuilders, who have a goal of maximal muscle growth.
• Phase number four (strength level) - Maximal strength training: Works towards the goal of increasing motor unit recruitment, increasing the frequency of motor unit recruitment, and improving peak force.
• Phase number five (power level) - Power training: The idea of power training is to execute a traditional strength training exercise with heavy load and superset it with a power exercise with a light load, as fast as possible. The goals are to enhance neuromuscular efficiency, enhance prime mover strength, and increase the rate of force production.

Question 2

Which two phases recommend using supersets? Give examples of two different exercises for each superset.

Answer 2

Refer to Training Guide

Question 3

What are the three levels of training?

Answer 3

Stabilization, strength, and power.

Question 4

“Low intensity training” would be labelled as which level of training?

Answer 4

Stabilization.

Question 5

What are the physiological and physical benefits we see with the OPT model?

Answer 5

The Physiological Benefits are:
* Improved cardiorespiratory efficiency
* Enhancements in endocrine and serum lipid adaptations
* Increased metabolic efficiency
* Bone mineral density increases
The Physical Benefits
* Body fat decreases
* Muscle and lean body mass increases
* Greater tensile strength in tendons, ligaments, and muscles

Question 6

What two things are meant from training duration?

Answer 6

1. The timeframe from the beginning of a workout and the finish of it.
2. The length of time spent within one phase of training.

Question 7

Define all the acute variables of training.

Answer 7

The acute variables of training:
* Repetition (or “Rep”) – One complete movement of a single exercise.
* Set – Group of consecutive repetitions.
* Training intensity – An individual’s level of effort, compared with their maximal effort,
which is usually expressed as a percentage.
* Repetition tempo – The speed with which each rep is performed.
* Rest interval – The time taken to recuperate between sets.
* Training volume – Amount of physical training performed within a specified period.
* Training frequency – Number of training sessions performed during a specified period
(usually 1 week).
* Training duration – Time frame of a workout or the length of time spent in one phase of
training.
* Exercise selection – The process of choosing appropriate exercises for a client’s
program.

Question 8

For hypertrophy training, how many exercises per body parts are recommended? How
many are recommended for maximal strength? What is the maximal strength phase
focused on?

Answer 8

Hypertrophy: 2 to 4 strength level exercises per body part.

• Maximal strength: 1 to 3 exercises. Maximal strength training phase focuses on increasing
  the load placed on tissues of the body.

Question 9

What does max intensity work improve?

Answer 9

Maximal intensity work improves the:
- Recruitment of motor units
- Rate of force production
- Motor unit synchronization

Question 10

What is training volume based on?

Answer 10

Training volume is based on:
- Training phase
- Goals
- Age
- Work capacity or status of training
- Recoverability
- Nutritional status
- Injury history
- Life stress

Question 11

Write down the importance of periodization for program design.

Answer 11

The importance of periodization.
* Periodization is an effective form of program design for many fitness-related goals.
* Periodization provides for the repeated use of different forms of training at specific
times in an annual training program to elicit different adaptations in the body.
* Periodization allows for maximal levels of adaptation while minimizing
overtraining, which is the primary benefit of periodization.

Question 12

Write down and memorize the program design continuum table, including the adaptation
phase, repetitions, sets, intensity, tempo, and rest periods for each when it comes to
resistance training.

Answer 12

Muscular endurance/stabilization
Reps - 12 to 20
Sets - 1 to 3
Intensity - 50 to 70% of 1RM
Tempo - Slow (4/2/1)
Rest Periods - 0 - 90s

Hypertrophy
Reps - 6 to 12
Sets - 3 to 5
Intensity - 70 to 85% of 1RM
Tempo - Moderate (2/0/2)
Rest Periods - 0 - 60s

Maximal strength
Reps - 1 to 5
Sets - 4 to 6
Intensity - 85 to 100% of 1RM
Tempo - Fast/explosive
Rest Periods - 3 - 5 min

Power
Reps - 1 to 10
Sets - 3 to 6
Intensity - 30 to 45% of 1RM
or 10% of body weight
Tempo - Fast/explosive
Rest Periods - 3 - 5 min