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Ch 21 > OPT MODEL QUESTIONS > Flashcards

OPT MODEL QUESTIONS Flashcards

1
Q

Phase 1 Stabilization Endurance

How many seconds of rest in stabilization endurace?

A

0-90 second rest period

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2
Q

Static Stretching is prominent in which phase ?

A

Phase 1

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3
Q

Phase 1 Stabilization Endurance

How many sets? For resistance training, core, balance, and optional

How many reps? For resistance, core, and balance

A

1-3 Sets required

12-20 sets required

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4
Q

Phase 1 Stabilization Endurance

Tempo
Eccentric - Isometric - Concentric

A

4-2-1

4 eccentric
2 isometric
1 concentric

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5
Q

Phase 1 Stabilization Endurance

Tempo**
Eccentric - Isometric - Concentric - isometric

A

4-2-1 - 1

4 eccentric
2 isometric pause
1 concentric
1 isometric

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6
Q

Phase 1 Stabilization Endurance

Intensity? % range

A

50-70% intensity

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7
Q

How many sets of SMR and static stretching are required in the warm up and cool down for PHASE 1 ?

A

1-3 sets

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8
Q

What is phase 1 called?

A

Stabilization Endurance

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9
Q

What is phase 2 called ?

A

Strength Endurance

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10
Q

Three stages of OPT model

A

Stage 1 - Stabilization
Stage 2 - Strength (Phase 2-4)
Stage 3 - Power (Phase 5)

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11
Q

What are super sets?

A

Two exercises performed back-to-back without any rest:

BENCH PRESS => PUSH UP
SQUAT => SINGLE LEG SQUAT

Strength focused exercised followed by a stability focused exercise

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12
Q

Supersets are relevant in which phase ?

A

Phase 2 - Strength Endurance

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13
Q

Strength Endurance

Rest time in this phase?

A

0-60 seconds

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14
Q

PHASE 2: Active stretching in the warm-up

How many seconds? How many reps? Provide ranges

A

1-2 second active stretching
Hold
5-10 reps

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15
Q

PHASE 3 MUSCULAR DEVELOPMENT

TEMPO?
ECCENTRIC - ISOMETRIC - CONCENTRIC - ISO

A

2-0-2-0

2 ECC
0 ISO
2 CON
0 ISO

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16
Q

PHASE 3 MUSCULAR DEVELOPMENT

REST PERIOD

A

0-60 SECONDS

17
Q

Vertical Loading is an acute variable in which phase?

A

Phase 1 - Stabilization Endurance

18
Q

Horizontal loading is an acute variable in which phases?

A

PHASE 3 MUSCULAR DEVELOPMENT
PHASE 4 MAXIMAL STRENGTH
PHASE 5 POWER / PAP

19
Q

PHASE 3 MUSCULAR DEVELOPMENT

How many sets? for resistance training
How many reps for resistance training?

How many sets? for core and balance
How many reps for core and balance?

A

3-6 sets for resistance (Phase 3)
6-8 reps for resistance (Phase 3)

2-4 sets for core & balance (Phase 3)
8-12 for core and balance (Phase 3)

20
Q

Phase 2

Sets | Resistance
Reps | Resistance

Sets | Core
Reps | Core

A

2-4 sets resistance
8-12 reps resistance

2-4 sets core/bal
8-12 reps core/bal

21
Q

PHASE 2

TEMPO FOR STRENGTH

TEMPO FOR STABILITY

A

2, 0, 2 STRENGTH

4,2,1 STABILITY

22
Q

PHASE 3 INTENSITY RANGE %?

A

75-85%

23
Q

PHASE 4 MAXIMAL STRENGTH

SETS FOR RESISTANCE
REPS FOR RESISTANCE
INTENSITY % RANGE
REST PERIOD
TEMPO

A

4-6 SETS

1-5 REPS

85-100% INTENSITY
3-5 MIN REST PERIOD
X-X-X-X TEMPO (FAST AS YOU CAN)

24
Q

Which phase is important for hypertrophy aka adding size of muscle ?

A

Phase 3

25
Q

Which phase is important for optimizing rate of force?

A

Phase 4

26
Q

Phase 5 Power

Supersets (Like Phase 2) Squats into Squat Jumps
Strength Heavy Reps # ?
Power Reps #?

A

1-5 Heavy Reps
1-10 Power/Explosive Reps

27
Q

Phase 5

Tempo ?

A

X-X-X-X tempo

Fast as possible

28
Q

Bench Press into Plyometric Push-up; Pull-Up into Ball Slams; Squats into Jumps.

This superset is an example of which phase?

A

Phase 5 Power

Strength Exercise => Explosive

29
Q

Phase 5
Rest Period ?

A

3-5 minute rest period

30
Q

Phase 5
Horizontal Loading Set Range

A

3-6 sets

31
Q

Phase 5
Intensity for Exercise 1 Strength
Intensity for Exercise 2 Explosiveness

A

85-100% INTENSITY EX 1
FOLLOWED BY
30-45% Intensity Ex 2 Explosive

32
Q

What phase is important for optimizing the rate of force and explosiveness?

A

Phase 5

Ch 21 (3 decks)

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