Intergrated Training And The OPT Modle Module 1-2

Question 0

What are the physical benefits of the OPT model

Answer 0

Decreased body fat

Increased lean body mass (muscle)

Question 1

What is the Intergrated training

Answer 1

Intergrated training is a concept that incorprates all forms of training in an intergrated fashion as a part of a progressive system.

Question 2

Intergrated training incorporates what forms of training (4)

Answer 2

Core training
Balance training
Reactive training
Resistance training

Question 3

What are the Physiological Benefitsof the OPT model (5)

Answer 3

Improves cardio efficiency
Enhances beneficial endocrine and serum lipid adaptations
Increase metabolic efficiency
Increases tissue tensil strength
Increase bone density

Question 4

What are the performance benefits of the OPT model (7)

Answer 4

Strength
Power
Endurance
Flexibility
Speed
Agility
Balance

Question 5

Describe the OPT model (optimum performance training)

Answer 5

A system for safely progressing clients toward their goals

Question 6

What are the 3 building blocks of the OPT model

Answer 6

Stabilization
Strength
Power

Question 7

Describe the phases of training within the OPT model

Answer 7

Small divisions of training progressions that fall within the 3 building blocks

Question 8

What are the 2 phases of stabilization training?

Answer 8

Phase 1 corrective exercise training

Phase 2 integrated stabilization training

Question 9

Stabilization training is proprioceptively based. How do you implement progression?

Answer 9

Difficulty is increased by challenging balance and stabilization vs. increasing the load.

Question 10

What is the main focus of stage 1 stabilization training?

Answer 10

Increase stabilization strength

Increase neuromuscular efficiency

Question 11

Client that are in pain, just out of surgery, or under the care of a doctor should begin training in which stage and phase?

Answer 11

Stabilization stage

Phase 1 corrective exercise training

Question 12

Phase 1 corrective exercise training focuses on improving what 3 things ?

Answer 12

Muscular balance
Flexibility and extensibility
Creating joint and postural stabilization

Question 13

How does corrective exercise training (phase 1) re-educate the neuromuscular system?

Answer 13

In a proprioceptive environment (controlled unstable) via proper flexibility techniques, core and balance exercises.

Question 14

Phase 2

Answer 14

Integrated stabilization training

Question 15

Most client begin training in which phase?

Answer 15

Integrated stabilization training, phase 2

Question 16

What is the goal of phase 2 integrated stabilization training?

Answer 16

Increase the clients ability to stabilize their joints and posture.

Question 17

Which phase of training addresses existing structural deficiencies

Answer 17

Stabilization training phase 2

Question 18

Why is stabilization training a good way to alter body composition?

Answer 18

It’s done in a proprioceptive environment (controlled unstable ) forcing the body to recruit more muscles to stabilize itself and burning more calories

Question 19

Define stabilization strength

Answer 19

The ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance during movement

Question 20

Neuromuscular efficiency

Answer 20

The ability of the body’s nerves to effectively send messages to muscles

Question 21

Phase 1 Corrective exercise training strategies (5)

Answer 21

Corrective flexibility
Core stabilization training
Balance stabilization training
Corrective resistance training, proprioceptively
Cardiorespiratory training

Question 22

Phase 2 integrated stabilization training goals (4)

Answer 22

Enhanced joint stability
increases flexibility training
Enhanced control of posture
Improve neuromuscular efficiency

Question 23

Phase 2 integrated stabilization training strategies (6)

Answer 23

Corrective flexibility
Core-stabilization training
Balance-stabilization training 
Reactive-stabilization training
Proprioceptive resistance training
Cardiorespiratory training

Question 24

What are the major components of block 1 Stabilization training (6)

Answer 24

``` Corrective flexibility Core stabilization training balance training Reactive training Resistance training Cardio training ```

Question 25

What is the main focus of stabilization training block (1) ?

Answer 25

To increase stabilization strength and neuromuscular efficiency

Question 26

Corrective exercise training prepares and educates the kinetic chain for which training phase?

Answer 26

Phase 2 stabilization training

Question 27

Stabilization and neuromuscular efficiency can only be obtained by having the appropriate combination of what?

Answer 27

The alignment of the kinetic chain and the stability strength necessary to maintain that alignment.

Question 28

Stabilization training must be done prior to strength training and power training. Inefficient stabilization training can negatively effect

Answer 28

The way force is produced by muscles Increase stress at joints Overloaded soft tissue Lead to injury

Question 29

What type of training addresses existing structural deficiencies (block)

Answer 29

Stabilization training phases one and two

Question 30

Goal of phase one corrective exercise training (4)

Answer 30

Improve muscle balance Increase flexibility Enhance control of posture Increase neuromuscular efficiency

Question 31

What is a prime mover?

Answer 31

The muscle that acts as the main source of movement.

Question 32

If your goal is hypertrophy what block of training will you use

Answer 32

strength training (block2)

Question 33

What is the goal of phase 3 stabilization equivalent training?

Answer 33

1) Improve stabilization endurance 2) increase prime mover strength

Question 34

Phase 3 Improve stabilization endurance, and increase prime mover strength is accomplished with what type of sequence

Answer 34

Superset

Question 35

How do you do a phase 3 superset

Answer 35

2 exercises for the same muscle group, one done in a stable environment for the prime mover, the second done with little to no rest in an unstable environment

Question 36

What is a superset?

Answer 36

Set of 2 exercises preformed back to back without rest.

Question 37

Describe phase 4

Answer 37

Muscular development training, max muscle hypertrophy

Question 38

Describe Phase 5

Answer 38

Maximal Strength Training, goal is max strength of prime mover.

Question 39

Goal of phase 3 stabilization endurance training? (5)

Answer 39

``` Improve stabilization endurance increase prime mover strength Improve overall work capacity Enhance joint stabilization Increase lean body mass ```

Question 40

Phase 3 training strategies (6)

Answer 40

``` Active flexibility core strength training Balance strength training Reactive strength training Resistance training via the superset Cardio training ```

Question 41

What is phase 4?

Answer 41

Muscular development training

Question 42

What is the goal of muscular development training?

Answer 42

Optimum levels of muscular hypertrophy

Question 43

Muscular development training strategies? (6)

Answer 43

``` Active flexibility Core strength training Balance strength training ( optional) Reactive strength training ( optional) Resistance training Cardiorespiratory training ( optional) ```

Question 44

Phase 5 maximal strength training goals

Answer 44

Increase motor unit recruitment Increase frequency of motor unit recruitment Improve peak performance

Question 45

Phase 5 max strength training strategies (6)

Answer 45

``` Active flexibility Core strength training Balance strength training ( optional) Reactive strength training ( optional) Resistance training cardiorespiratory training ( optional) ```

Question 46

Rate of force production?

Answer 46

How quickly a muscle can generate force.

Question 47

Speed and power are the emphasis of which training block

Answer 47

The power block (3)

Question 48

Block 3 phase 6

Answer 48

Elastic equivalent training

Question 49

Describe the execution of phase 6

Answer 49

Traditional superset designed to enhance strength while also improving rate of force production ( how quickly a muscle can generate force)

Question 50

Which phase produce max acceleration and rate of force production throughout the entire range of motion reserved for athletes ?

Answer 50

Phase 7 maximal power training

Question 51

Elastic equivalent training, training goals? (3)

Answer 51

Enhanced neuromuscular efficiency Increase rate of force production Enhanced speed strength

Question 52

Phase 6 elastic equivalent training, training strategies (6)

Answer 52

``` Dynamic flexibility Core-power training Balance-power training Reactive-power training (optional) Resistance training via superset, a strength exercise and a power exercise ( squat jump) Cardio training ```

Question 53

Phase 7 maximal power training goals

Answer 53

Increase maximum speed strength and create neuromuscular adaptation throughout an entire range of motion.

Question 54

Phase 7 maximal power training, training strategies (6)

Answer 54

Dynamic flexibility Core-power training (optional) Balance-power training (optional) Reactive-power training (optional) Resistance training, strictly power exercises for each body part Cardio training (optional) to be preformed after the workout

Question 55

What is the term for the combination of flexibility , cardiorespiratory, core, balance, reactive, and resistance training as a part of a progressive system?

Answer 55

Integrated training

Question 56

Name the OPT phases

Answer 56

1. Corrective exercise 2. Integrated stabilization training 3. Stabilization equivalent training 4. Muscular development training 5. Maximum strength training 6. Elastic equivalent training 7. Max power training