OPT MODEL, EXAMPLES OF EXERCISES W/ EACH LEVEL

Question 1

What is Phase 1 of the OPT model?

Answer 1

Stabilization Endurance Training

Question 2

A muscles ability to CONTRACT for an extended period of time

Answer 2

Muscular Endurance

Question 3

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion

Answer 3

Neuromuscular Efficiency

Question 4

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

Answer 4

Phases of Training

Question 5

Goals of Stabilization Training

Answer 5

Improve muscular endurance
Enhance Joint Stability
Increase Flexibility
Enhance Control of Posture
Improve Neuromuscular Efficiency

Question 6

Strategies of Stabilization Level Training

Answer 6

Training in unstable, yet controllable environment (Proprioceptively Enriched)
Low loads, High Reps

Question 7

Phase 2 of OPT model

Answer 7

Strength Endurance Training

Question 8

The muscle that acts as the initial and main source of motive power

Answer 8

Prime Mover

Question 9

Set of TWO exercises that are performed back to back with any rest time between them

Answer 9

Superset

Question 10

Goals of Strength Endurance Training

Answer 10

Improve stabilization endurance AND increase PRIME MOVER strength
Improve overall work capacity
Enhance joint stabilization
Increase lean body mass

Question 11

Training Strategies for Phase 2: Strength Endurance Training

Answer 11

Moderate loads and repetitions (8-12)
Superset: One traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program

Question 12

Phase 3 of the OPT model

Answer 12

Hypertrophy Training

Question 13

Optional phase of the OPT model

Answer 13

Hypertrophy Training

Question 14

Goals of Phase 3 Hypertrophy Training

Answer 14

Achieve optimal levels of muscular hypertrophy (Increase muscle size)

Question 15

Hypertrophy Training, Training Strategies

Answer 15

High volume
Moderate to high loads
Moderate to low reps (6-12)

Question 16

Phase 2 Superset Examples of Strength Exercises

Answer 16

Barbell Bench Press
Seated Cable Row
Shoulder Press Machine
Leg Press

Question 17

Phase 2 Superset Examples of Stabilization Exercises

Answer 17

Stability Ball Push Up
Stability Ball Dumbbell Row
Single Leg Dumbbell Press
Single Leg Squat

Question 18

Ability of muscles to exert maximal force output in a minimal amount of time

Answer 18

Rate of force production

Question 19

Phase 4 of OPT model

Answer 19

Maximum Strength Training

Question 20

Goals of Phase 4 Maximum Strength Training

Answer 20

Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve Peak Force

Question 21

Training Strategies of Maximum Strength Training

Answer 21

High loads, low reps (1-5)

Longer rest periods

Question 22

Optional phase of Opt Model

Answer 22

Maximum Strength training

Question 23

Phase 5 of OPT model

Answer 23

Power Level Training

Question 24

The power level should be entered after successful completion of which level?

Answer 24

Stabilization and Strength Levels

Question 25

Goals of Power Level Phase 5

Answer 25

Enhance neuromuscular Efficiency
Enhance Prime MOVER strength
Increase force rate of production

Question 26

Power level training strategies

Answer 26

Superset: One strength and one power exercise per body part in the resistance training portion of the program
Perform all power exercises as fast as can be controlled

Question 27

Phase 5 Example Supersets Strength Exercises

Answer 27

Incline Dumbell Press
Lat Pulldown Machine
Overhead Dumbell Press
Barbell Squat

Question 28

Phase 5 Superset examples Power Exercises

Answer 28

Medicine ball chest pass
Soccer Throw
Front medicine ball Oblique Throw
Squat Jump

Question 29

Provides a system for properly and safely progressing any client to his or her goals by using integrated training methods

Answer 29

Opt model

Question 30

OPT stands for?

Answer 30

Optimum Performance Training