Domain 3

Question 1

How frequently and what type of flexibility exercise needs to be performed within phase 1 of OPT?

Answer 1

3-7 times a week, SMR and static stretching

Question 2

Why does training duration need to be limited to 60-90 minutes?

Answer 2

Longer training sessions have an increase in the risk of upper respiratory infections

Question 3

What does 4 represent in a rep tempo of 4:2:1?

Answer 3

Eccentric

Question 4

What is the best tempo for hypertrophy training?

Answer 4

2/0/2

Question 5

How many reps should a client do in a phase 3 hypertrophy workout?

Answer 5

6-12 repetitions

Question 6

When you are completing a resistance training superset in the power level of the Optimum Performance Training model, how many reps should be performed for each exercise?

Answer 6

1-5 reps of a strength exercise followed immediately by 8-10 reps of a power exercise

Question 7

Which is considered a power training exercise?

Answer 7

Squat jump

Question 8

For max strength adaptation, what percent intensity of reps should occur?

Answer 8

85 to 100% of 1 RM

Question 9

What is the relationship between sets, reps, and intensity?

Answer 9

Inverse (client performs fewer sets with higher reps and lower intensity %)

Question 10

If you skip the strength phase of the OPT model, this may lead to:

Answer 10

An greater risk of injury during the performance of power-related moves

Question 11

Which phase of OPT should someone cycle between in order to reduce body fat?

Answer 11

Phases 1 and 2

Question 12

Which rep range is best for power adaptations?

Answer 12

1 to 10 reps

Question 13

What is a word for the prep period in traditional periodization models?

Answer 13

Anatomic adaptation

Question 14

Phase 2 typically has which types of resistance exercises?

Answer 14

Supersets with stabilization

Question 15

Acute variables are:

Answer 15

Components of training that will regulate the amount of stress experienced in the body

Question 16

Which rep range is best for hypertrophy?

Answer 16

6-12

Question 17

Which is the best definition of rest interval for endurance and stabilization?

Answer 17

0-90 seconds, or longer if the client’s work capacity requires it

Question 18

Which is the best tempo for hypertrophy training?

Answer 18

2/0/2

Question 19

Another word for a monthly workout program is:

Answer 19

Mesocycle

Question 20

Why does performance improve when resting between sets?

Answer 20

Adenosine triphosphate and phosphocreatine are reduced during training, and rest allows replenishment

Question 21

What should be considered by a trainer when designing a program for a client?

Answer 21

How many sets and reps should the client perform?

Question 22

In one session at the power level, how many speed, agility, and quickness training drills should be completed?

Answer 22

6-10 drills

Question 23

What intensity is ideal for increased endurance and stabilization?

Answer 23

50-70% 1RM

Question 24

A weekly workout program is also called a(n):

Answer 24

Microcycle

Question 25

Which is a multi-joint exercise in the stabilization level?

Answer 25

Standing overhead press

Question 26

What frequency of training is ideal for new and unconditioned clients?

Answer 26

2 days/week

Question 27

which is not a multijoint exercise?

Answer 27

Calf raises

Question 28

Which is a proper progression for an upper body exercise?

Answer 28

Alternating arms to single arm

Question 29

When designing a workout program for a client in Phase 1 of the Optimum Performance Training model, how many sets of exercise should there be?

Answer 29

1-3 sets

Question 30

How many times should balance training be performed by a person in phase 1?

Answer 30

2 to 4

Question 31

What phases are used for a client who wants as much lean mass as possible?

Answer 31

Phases 1, 2, 3, and 4

Question 32

Which combo of reps, sets, intensity, tempo, and rest is best with hypertrophy?

Answer 32

6-12, 3-5, 75-85% 1RM, 2/0/2, 0-60 seconds

Question 33

Why should we continue stabilization training both during and after strength and power training?

Answer 33

Stabilization training will maintain core and joint stability

Question 34

which tempo is viewed as best for maximal strength adaptations?

Answer 34

As fast as possible

Question 35

Which shows good exercise progression?

Answer 35

Single leg on floor to staggered stance on wobble board

Question 36

Which rep range is best for maximal strength adaptations?

Answer 36

1 to 5 reps at 85-100% 1RM