Opt Model

Front 1

Goals of Phase 1: Stabilization Training

Back 1

Improve muscular endurance, joint stability, flexibility, control of posture, and neuromuscular efficiency

Front 2

Deadlift heavy weight, low reps, is an ex of what phase?

Back 2

Please 4: Maximal Strength

Front 3

Goal(s) of Phase 3: Hypertrophy

Back 3

Achieve optimal muscle growth

Front 4

Mult sets of high reps on curls (low weight) is an ex of what phase?

Back 4

Phase 3:Hypertrophy

Front 5

Max out on bench press is an ex of what phase?

Back 5

Phase 4: Maximal Strength

Front 6

Stability ball crunch is an ex of what phase?

Back 6

Phase 1:Stabilization Endurance

Front 7

Superset seated cable row w/stability ball dumbbell row is an ex of what phase?

Back 7

Phase 2:Strength Endurance

Front 8

Goals of Phase 2:Strength Endurance

Back 8

Improve stabilization endurance, prime mover strength, overall work capacity, joint stabilization, and lean body mass

Front 9

Ball wall squat is an ex of what phase?

Back 9

Phase 1:Stabilization Endurance

Front 10

Superset leg press w/ single-leg squat is an ex of what phase?

Back 10

Phase 2:Strength Endurance

Front 11

Superset barbell bench press w/ stability ball push-up is an ex of what phase?

Back 11

Phase 2:Strength Endurance

Front 12

5 sets on squats, moderate to high loads, moderate to low reps (8-12) is an ex of what phase?

Back 12

Phase 3:Hypertrophy

Front 13

Superset shoulder press w/ single-leg dumbbell press is an ex of what phase?

Back 13

Phase 2:Strength Endurance

Front 14

Superset barbell squat with squat jump is an ex of what phase?

Back 14

Phase 5:Power Training

Front 15

Increase is rate of force production is in this phase...

Back 15

Phase 5: Power Training

Front 16

Superset one strength and one power exercise per body part in the resistance training part of the program is strategy in...

Back 16

Phase 5: Power Training

Front 17

Improve overall work capacity in this phase

Back 17

Phase 2:Strength Endurance

Front 18

Improve peak force in this phase

Back 18

Phase 4:Maximal Strength

Front 19

Improve stabilization endurance and prime mover strength in this phase(s)...

Back 19

Phase 2:Strength Endurance

Phase 5:Power Training for prime mover strength as well

Front 20

Superset overhead dumbbell press w/ front medicine ball oblique throw is an ex of what phase?

Back 20

Phase 5:Power Training

Front 21

What phase(s) for increased flexibility?

Back 21

Phase 1:Stabilization Endurance

Front 22

Training w/ moderate loads and reps (8-12) in this phase

Back 22

Phase 2 :Strength Endurance

Front 23

Level 2 of OPT model, # of phases, names of phases

Back 23

Level: Strength Level

3 phases: Phase 2:Strength Endurance, Phase 3:Hypertrophy, Phase 4:Maximal Strength

Front 24

What is phase 4?

Back 24

Phase 4:Maximal Strength

Front 25

Level 1 of OPT model; number of phases; name(s) of phase(s)

Back 25

Level: Stabilization; one phase; Phase 1:Stabilization Endurance

Front 26

What is the OPT Model?

Back 26

A systematic, integrated, and functional training system that improves biomotor abilities and builds high levels of neuromuscular efficiency, functional strength, and dynamic flexibility

Front 27

Increase freg of motor unit recruitment in this phase

Back 27

Phase 4:Maximal Strength

Front 28

What phase(s) for improving neuromuscular efficiency (balance, stabilization, muscular coordination)?

Back 28

Phase 1:Stabilization Endurance

Front 29

Superset incline dumbbell press w/ medicine ball chest pass is an ex of what phase?

Back 29

Phase 5:Power Training

Front 30

Training in unstable yet controllable environment (proprioceptively enriched) is an ex of what phase?

Back 30

Phase 1:Stabilization Endurance

Front 31

Superset lat pull-down w/ soccer throw is an ex of what phase?

Back 31

Phase 5: Power Training

Front 32

What is Phase 3? Goal of Phase 3?

Back 32

Phase 3:Hypertrophy; goal is to achieve optimal muscle growth

Front 33

Superset one traditional strength exercise and one stabilization exercise per body part in resistance training part of program...

Back 33

Phase 2: Strength Endurance

Front 34

Enhance prime mover strength in this phase(s)

Back 34

Phase 2:Strength Endurance Phase 5:Power Training

Front 35

Increase lean body mass in this phase

Back 35

Phase 2:Strength Endurance

Front 36

What phase enhances control of posture?

Back 36

Phase 1:Stabilization Endurance

Front 37

Increase motor unit recruitment in this phase

Back 37

Phase 4: Maximal Strength

Front 38

Enhance joint stability in this phase(s)

Back 38

Phase 1:Stabilization Endurance

Phase 2:Strength Endurance

Front 39

High vol, moderate-high loads, moderate or low reps (6-12)

Back 39

Phase 3:Hypertrophy

Front 40

What phase is for improving muscular endurance?

Back 40

Phase 1:Stabilization Endurance

Front 41

Goals of Phase 4: Maximal Strength

Back 41

Increase: motor unit recruitment and freq of motor unit recruitment, peak force

Front 42

Training with low loads and high reps

Back 42

Phase 1:Stabilization Endurance

Front 43

Perform all power exercises as fast as can be controlled in...

Back 43

Phase 5: Power Training

Front 44

Training w/ high loads, low reps (1-5), longer rest periods in...

Back 44

Phase 4: Maximal Strength

Front 45

Enhance neuromuscular efficiency in this phase(s)

Back 45

Phase 1:Stabilization Endurance

Phase 5: Power Training

Front 46

Goals of Phase 5: Power Training

Back 46

Increase: neuromuscular efficiency, prime mover strength, and rate of force production