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CHAPTER 13
Integrated Training and the OPT Model
| Question | Answer |
|---|---|
| Integrated training | A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system. |
| Self-efficacy | One’s belief that they can complete a task, goal, or performance; also known as self-confidence. |
| Progressive overload | Increasing the intensity or volume of exercise programs using a systematic and gradual approach. |
| Fundamental movement patterns | Common and essential movements performed in daily life and are involved in exercise motions within a training session. |
| Hypertrophy | Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle. |
| Posture | The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting. |
| Muscle imbalance | When muscles on each side of a joint have altered length-tension relationships. |
| Unilateral | Relating to one side of the body. |
| Bilateral | Relating to two sides of the body. |
| Range of motion (ROM) | The degree to which specific joints or body segments can move; often measured in degrees. |
| Acute variables | important components that specify how each excercise is to be performed; also known as excercise training variables. |
| Repetition | One complete movement of an exercise. |
| Set | A group of consecutive repetitions. |
| Training intensity | An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage. |
| Rest interval | The time taken to recuperate between sets. |
| Training volume | The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used. |
| Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance? | Integrated training q |
| What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach? | Progressive overload |
| Proprioception | The body’s ability to naturally sense its general orientation and relative position of its parts. |
| Stretch-shortening cycle | Loading of a muscle eccentrically to prepare it for a rapid concentric contraction. |
| Superset | Two exercises performed back to back in rapid succession with minimal to no rest. |
| Rate of force production | Ability of muscles to exert maximal force output in a minimal amount of time. |
| Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise? | Phase 1 |
| What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest? | Superset |
| Which of the fundamental movement patterns is a lower-body compound exercise? | Squatting |
| Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling? | Handstand push-up |
| In which phase of training would a person want to spend more time if they were looking to become better at beach volleyball and already has adequate leg strength? | Power Training |
| Which of the following parts of the body is not subject to increases in density through resistance training? | Nerves |
| Baseline value | Baseline data is critical in giving the fitness professional an ample amount of information to put the puzzle pieces together about their client, so they can give the client the best starting exercise program possible. |
| What term would be used to describe the starting point of an individual’s fitness level directly after an assessment has been conducted? | Baseline value |
| What phase of the OPT model aims to increase maximal strength and rate of force production? | Power Training |
| Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model? | Cross-country runner |
| Which ADL would be most likely to involve the hip hinge? | Cleaning |
| In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? | resistance training |
| Which of the following options is not a benefit to all people who use balance training in their programming? | Decreased agility-based outcomes in athletes |
| Rate of force production | Ability of muscles to exert maximal force output in a minimal amount of time. |
Created by:
aliya pacheco