Introduction To The Optimum Performance Training Model

Question 1

Increased demand for personal training due to rise in:

Answer 1

1. Obesity
2. Diabetes and other chronic diseases
3. Longer life expectancies

Question 2

The demand for personal training is expected to increase faster than the average __ ___ __________.

Answer 2

For all occupations.

Question 3

Define Blood Lipids

Answer 3

Carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL); also known as cholesterol and triglycerides.

Question 4

Define Overweight

Answer 4

Refers to a person with a BMI of 25 to 29.9, or who is between 25 to 30 pounds over the recommended weight for their height.

Question 5

Define Obesity

Answer 5

Refers to a person with a BMI of 30 or greater, or who is at least 30 pounds over the recommended weight for their height.

Question 6

Define Muscle Imbalance

Answer 6

Alteration of muscle length surrounding a joint.

Question 7

Define ranges for the following risk factor levels as they pertain to
cholesterol: Healthy, Borderline High, High.

Answer 7

Healthy: 240 mg/dL

Question 8

_______ is associated with obesity, particularly abdominal obesity, and accounts for 90% to 95% of all diabetes.

Answer 8

Type II Diabetes

Question 9

________ is often referred to as juvenile diabetes because symptoms of the disease typically first appear in childhood as the result of the pancreas not producing insulin.

Answer 9

Type I Diabetes

Question 10

At present __% of Americans older that the age of 20 are overweight, and of these, 34%, which equates to approx. __ million Americans, are obese.

Answer 10

66, 72

Question 11

Low-back pain is a primary cause of musculoskeletal degeneration seen in the adult population, affecting nearly __% of adults.

Answer 11

80

Question 12

Research has shown low-back pain to be predominant in the following groups of people:

Answer 12

1. Workers in enclosed workspaces, such as offices
2. People engaged in manual labor, such as farming
3. People who sit for periods of time greater than 3 hours

Question 13

Approx. __% of Anterior Cruciate Ligament injuries are non-contact injuries.

Answer 13

70

Question 14

3 Levels of the OPT Model

Answer 14

Stabilization –> Strength –> Power

Question 15

5 Phases of the OPT Model

Answer 15

Phase I- Stabilization Endurance
Phase II- Strength Endurance
Phase III- Hypertrophy
Phase IV- Maximal Strength
Phase V- Power

Question 16

Superset Scenario #1

Standard Grip Bench Press —> Stability Ball Push-Up

Belongs in which of the 5 phases?

Answer 16

Phase II- Strength Endurance Training

Question 17

Superset Scenario #2

Standard Grip Bench Press –> Medicine Ball Wall Chest Pass

Belongs in which of the 5 phases?

Answer 17

Phase V- Power Training