| Question | Answer |
| What is muscular endurance? | A muscle's ability to contract for an extended period of time |
| Barbell squats combined with jump squat is an example of what? | Phase 5 power superset for leg muscles |
| What is an example of a phase 2 superset for the chest? | Barbell bench press and stability ball push up |
| What is the training strategy for phase 3 level of training? | High volume
Moderate to high loads
Moderate or low reps |
| What is considered healthy cholestrerol level | Less than 240 |
| What does the term rate of force production mean? | Ability of uscles to exert maximal force output in a minimal amount of time |
| Recommended rep range for Phase 4 training? | 1-5 reps |
| What is the training strategy for phase 4? | High loads
Low reps
Longer rest periods |
| Give an example of phase 2 superset for back muscles | Seated cable row then stability ball dumbbell row |
| How to calculate BMI? | Weight divided by height times 703 |
| Why do phase 5 training? | To enhance prime mover strength while also improving rate of force production |
| What is the main focus of Phase 1 Stabilization endurance? | Increase muscular endurance and increase stability while developing optimal neuromusclar efficiency |
| Recommended rep range for hypertrophy training | 6-12 |
| What are the training strategies for phase 1 training? | Training in proprioceptively enriched environment
Low loads/high reps |
| What is a prime mover? | Muscle that acts as the initial and main source of motion power |
| What is Maximum Strength training? | Phase 4 of OPT model |
| What are the training strategies for phase 2 of the OPT model? | Moderate loads and reps
Supersets |
| What level of training follows stabilization endurance training? | Strength endurance training |
| Obesity refers to a person with a BMI of what? | Over 30 or 30 lbs overweight |
| What is phase 5 of the OPT model? | Power level training |
| Overweight refers to a person is how many pounds overweight? | 25-30 |
| List 4 goals of phase 2 strength endurance training | Improve stabilization endurance and increase prime mover strength
Improve overall work capacity
Enhance joint stability
Increase lean body mass |
| How many reps are recommended during phase 2 of OPT module? | 8-12 |
| What are the goals for phase 4 training? | Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak force |
| What is emphasized in level 5 phase of training? | Development of speed and power |
| What are some health related risks associated with excessive body weight? | Cardiovascular disease
Diabetes
High cholesterol
Osteo arthritis
Cancer |
| What are blood lipids? | Cholesterol and triglycerides carried in the bloodstream by protein molecules |
| What does a proprioceptively enriched environment mean? | Unstable, yet controlled |
| What is the goal of Phase 3 training in the OPT module? | Hypertrophy training- goal is to increase muscle size |
| At risk high cholesterol is what? | Over 240 |
| What is considered borderline high cholesterol? | 200-239 |
| What is the main focus of strength endurance training? | Maintain stabilization endurance while increasing prime mover strength |
| How is phase 2 training accomplished? | Performinng supersets of strength and stabilization exercises |
| List 3 goals of phase 5 Power training | Enhance neuromuscular efficiency
Enhance prime mover strength
Increase rate of force production |
| What is a prime mover | Muscle that acts as a main source of power |
| List 5 goals of phase 1 training | Improve muscular endurance
Enhance joint stability
Increase flexibility
Increase posture control
Improve neuromuscular efficiency/coordination |
| What are the training strategies for phase 5 Power level training? | Supersets - One strength and one Power exercise per body part
Perform all exercises as fast as can be controlled |
| What is the main focus of Phase 1 training? | Increase muscular endurance and stability while developing optimal neuromuscular efficiency |
| What is the goal of phase 1 trainingof the OPT model? | Increase client's ability to stabilize the joints and maintain optimal posture |
| Give an example of phase 2 superset for shoulder muscles | Shoulder press machine then single leg dumbbell press |
| What is neuromuscular efficiency? | The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion |
| Give an example of phase 2 exercises for legs | Leg press then
Single leg squat |
| What is considered a healthy BMI for adults 20 and older? | 18.5- 24.9 |
| What does a phase 2 superset consist of? | One strength exercise and one stability exercise performed back to back |
| Is HDL considered good cholesterol or bad cholesterol? | Good |
| What is muscle imbalance? | Alteration of muscle length around a joint |
