Chapter 1 - OPT Model

Question 1

Opt Model

Answer 1

• 3 levels
• 5 total phases

Level 1 - Stabilization level
Level 2 - Strength
Level 3 - Power

Question 2

Stabilization Level

Answer 2

Level 1

• one total phase
• improve muscular endurance, joint stability, flexibility, posture, overall movement efficiency
• low load, high reps

Question 3

Strength Level

Answer 3

• 3 total phases
• phase 2 : strength endurance
  Goals: improve work capacity, joint stabilization, increase LBM
• phase 3: hypertrophy (per client)
  Goals: muscle growth with high volume
• phase 4: maximal strength (per client)
  Goals: increase maximal amount of force a muscle can produce

*high load, low reps, long rest Periods

Question 4

Power Level

Answer 4

• one total phase
• development of speed and power
  Goals:
  improve prime mover strength
  Increase rate of force production

*functional movements

Question 5

Flexible Training

Answer 5

Training of the body that integrates stretches to produce max extensibility of tissues

Question 6

Cardiorespiratory Training

Answer 6

Training that places stress on cardiovascular system

Question 7

Core Training

Answer 7

• Training that focuses on building stability of LPHC (lumbar pelvic hip complex)
• progressing to powerful movements when progressing with opt model

Question 8

Balance Training

Answer 8

• Training that promotes the maintenance of proper body mechanics
• minimizes possibility for an injury
• helps client with joint dysfunction

Question 9

Plyometric Training

Answer 9

• Aka reactive training
• training that generates quick and powerful movements
• explosive concentric contractions
• not always appropriate, but adds excitement

Question 10

SAQ Training

Answer 10

• speed, agility, quickness
• optional depending on client
• develop proper mechanics

Question 11

Resistance Training

Answer 11

• Focuses on activation of under active muscles to decrease likelihood of injury
• used for hypertrophy

Question 12

Neuromuscular Efficiency

Answer 12

Ability of neuromuscular system to enable all muscles to work properly together in all planes of motion

Question 13

What is a primary cause of musculoskeletal degeneration in the adult population?

Answer 13

Low back pain

Question 14

Muscle Imbalances

Answer 14

Alteration of muscle length surrounding a joint