OPT Phases
What phase of the OPT model does the adaptation “muscular strength and hypertrophy” fall into?
A. Power
B. Stabilization
C. Strength Endurance
D. Muscular Development
D. Muscular Development
• One of the primary goals of Phase 3 (Muscular Development) is to promote muscle growth.
Which phase of the OPT model introduces lifting near or at maximal intensity?
A. Phase 4 trains maximal strength.
B. Phase 3
C. Phase 4
D. Phase 2
C. Phase 4
• Phase 4 trains maximal strength.
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?
A. Undulating periodization
B. Linear periodization
C. Nonlinear periodization
D. Localized periodization
B. Linear periodization
• Linear periodization is a traditional method for program design, aiming to gradually increase training intensity while simultaneously decreasing training volume.
Which of the following best describes the term power?
A. Joint protection
B. Rate of force production
C. Muscle growth
D. Sport-specific skills
B. Rate of force production
• Higher levels of power let a person move heavy loads at maximal speeds.
Which of the following is a characteristic of linear periodization?
A. Changes acute variables on a weekly basis
B. Increases intensity while decreasing volume
C. Involves training multiple styles each week
D. Helps prevent workouts from becoming boring
B. Increases intensity while decreasing volume
• Linear periodization is a traditional method for program design, aiming to gradually increase training intensity while simultaneously decreasing training volume.
If you have a client who wants to increase speed, what phase of the OPT model would they fall into?
A. Phase 5
B. Phase 1
C. Phase 3
D. Phase 4
A. Phase 5
• Phase 5 Power has a primary focus on speed and the rate of force production.
Which of the following would be an appropriate Phase 2 superset?
A. Deadlifts and squats
B. Power step-ups and ice skaters
C. Single-leg hops and ball push-ups
D. Bench press and stability ball push-ups
D. Bench press and stability ball push-ups
• Phase 2 uses a stable strength exercise in a superset with a less-stable, biomechanically similar exercise.
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?
A. Linear periodization
B. Undulating periodization
C. Localized periodization
D. Direct periodization
B. Undulating periodization
• Also known as nonlinear periodization, this form of programming changes different acute variables on a daily or weekly basis.
If a client performs a stabilization workout on Monday, a power workout on Wednesday, and an SAQ sports workout on Saturday, what kind of periodization is being used for their mesocycle?
A. Linear
B. Macrocycle
C. Undulating
D. Mesocycle
C. Undulating
• They are performing Phases 1 and 5, along with sport-specific drills, all in one week.
The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?
A. Adduction and abduction
B. Supination and pronation
C. Flexion and extension
D. Abduction and extension
C. Flexion and extension
• In order for a proper hip hinge to occur, the hips have to be able to move into flexion (backward) and extension (forward).
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?
A. Phase 5
B. Phase 4
C. Phase 2
D. Phase 3
C. Phase 2
• Mobility and flexibility primarily fall under Phase 1 of the OPT model, Phase 2 Strength Endurance, would be the next logical step.
Which of the following is not a goal of Phase 1 of the OPT model?
A. Improving mobility
B. Improving stability
C. Proper movement patterns
D. Increasing strength
D. Increasing strength
• Increasing strength is the primary goal of Phase 3
When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations?
A. Stabilization endurance
B. Power
C. Strength endurance
D. Linear
B. Power
• Phase 5 Power follows maximal strength training in Phase 4.
Which is a primary adaptation of the Power Training phase?
A. Stability
B. Rate of force production
C. Muscle growth
D. Muscular endurance
B. Rate of force production
• Phase 5 trains the ability to move heavy loads at maximal speeds.
Which of the following is considered an "under the water" foundational adaptation, per the "iceberg effect"?
A. Stability
B. Endurance
C. Strength
D. Power
A. Stability
• A body needs to be stable, mobile, and know the right movement technique before it can undertake more intense types of "surface level" training.
What is the primary adaptation for the Muscular Development phase of the OPT model?
A. Stabilization
B. Hypertrophy
C. Power
D. Speed
B. Hypertrophy
• Hypertrophy is the physical growth of new muscle tissue.
Which of the following is an example of linear periodization?
A. Phase 1, 2, and 5, each trained 1 day per week
B. Phases 1 and 5 every other day
C. 4 weeks in Phase 1 followed by 4 weeks in Phase 2
D. Phase 4 and 5, each trained 2 days per week
C. 4 weeks in Phase 1 followed by 4 weeks in Phase 2
• Linear periodization can be achieved by following the OPT model in order through each phase for 4 to 6 weeks at a time.
Which is a primary adaptation of the Strength Endurance training phase?
A. Muscular endurance
B. Postural alignment
C. Mobility and flexibility
D. Maximal muscular strength
A. Muscular endurance
• Phase 2 is most concerned with increasing the volume of exercises while building upon the adaptations of Phase 1.
What are the three levels of the OPT model?
A. Strength Endurance, Maximal Strength, and Power
B. Stabilization, Strength, and Power
C. Stabilization, Muscular Development, and Power
D. Stabilization, Strength, and Maximal Strength
B. Stabilization, Strength, and Power
• The OPT model is further split into five phases: Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power.
Increasing which of the following is the best way to improve a client's adherence to an exercise plan?
A. Self-efficacy
B. Strength
C. Length-tension relationship
D. Cool-down
A. Self-efficacy
• Building self-confidence is a well-established determinant of increasing adherence to exercise.
What phase of the OPT model would hypertrophy fall under?
A. Phase 1
B. Phase 2
C. Phase 3
D. Phase 5
C. Phase 3
• Phase 3 is the Muscular Development phase.
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
A. Phase 5 Power
B. Phase 1 Stabilization Endurance
C. Phase 3 Muscular Development
D. Phase 4 Maximal Strength
A. Phase 5 Power
• Phase 5 Power is concerned with producing a large amount of force in a short amount of time.
Which of the following is not one of the primary levels of the OPT model?
A. Stabilization
B. Strength
C. Power
D. Strength Endurance
D. Strength Endurance
• Strength Endurance is Phase 2, contained within Level 2 Strength.
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?
A. Skill development
B. Warm-up
C. Activation
D. Resistance training
B. Client's choice
• Giving clients choice helps them feel more in charge of their own fitness and sets them up for better long-term adherence.
Which of the following is the most effective type of exercise to increase proprioceptive demands in training?
A. Exercises using selectorized machines
B. Seated exercises
C. Standing exercises on a gym floor
D. Exercises with free weights
D. Exercises with free weights
• Free weights have a higher proprioceptive demand since they can be moved in all planes of motion.