Section 5.1
The first level of the OPT model is called what?
Stabilization
Stage 1 of cardiorespiratory training is exclusively within which training zone?
Zone 1
Static stretching involves passively taking a muscle to the point of tension and holding the stretch for a minimum of how many seconds?
30 seconds
What is a primary function of local core muscles?
Dynamically control spinal segments
What core training component involves the ability to maintain proper spinal posture with moving extremities?
Core stability
Cardiorespiratory fitness reflects the ability of the cardiovascular and respiratory systems to supply what to skeletal muscles during sustained activity?
Oxygen-rich blood
Which of the following is a primary benefit of core training, beyond aesthetic improvements?
Enhanced injury resistance
Phase 4, Maximal Strength Training, works toward the goal of maximal what?
Prime mover strength
The basic objective of core training involves the development of core stability, endurance, strength, and what other component?
Power
The purpose of stage training in cardiorespiratory programs is to promote continual adaptation and minimize the risk of overtraining and what else?
Injury
Large curvatures of the spine away from the midline are considered abnormal and may be functional or structural what?
Scoliosis
Which of these is an example of a global core muscle?
Rectus abdominus
When is the best time to do self-myofascial rolling?
Before other stretching
How are adaptations accomplished in Phase 2, Strength Endurance Training?
Superset sequence of two exercises
The core is defined by the structures that make up the what?
Lumbopelvic hip complex
In FITTE-VP, the number of training sessions in a given time period refers to what?
Frequency
How many minutes of vigorous-intensity aerobic exercise are recommended per week, at least three days a week?
75 minutes
Which client type is generally advised to skip stage 3 training?
Those new to exercise
The last core exercise progression involves what type of movement through the trunk and extremities?
Explosive movement
The goal of Phase 2, Strength Endurance Training, is to enhance stabilization endurance while increasing what?
Prime mover strength
The ability to contract and control movements of the torso in all directions (flexion, extension, rotation) describes core what?
Strength
Before a client enters Phase 5, they must successfully complete which other OPT levels?
Stabilization and strength levels
Active stretching is the process of using agonists and synergists to dynamically move the joint into a ROM, typically holding for how long?
1-2 seconds
For adults, current guidelines recommend performing moderate-intensity exercise at least how many times per week?
Five
Which of the following is not one of the three typical phases of a training session?
Assessment
Which of these is one of the three major arthrokinematic joint motions?
Slide
The bracing technique is commonly referred to as a bearing down or tightening of which muscles?
Global core muscles
What common postural deviation might occur during cardio workouts as people get tired?
Rounded shoulders
Most weight-loss clients and those new to exercise should primarily stay within which stages for effective health and wellness improvements?
Stages 1 and 2
What is the goal of Phase 3, Muscular Development Training?
Maximal muscle growth
Core stabilization, endurance, and strength are imperative for maintaining the natural what of the spine?
Curvatures
One of the key benefits of integrated training is improvements in overall health, wellness, and what other area?
Athletic performance
Which of these is a benefit of flexibility training?
Increased joint range of motion
The level of demand that a given activity places on the body is known as what component of FITTE-VP?
Intensity
Within the power level of the OPT model, what is the single phase covered?
Phase 5, Power Training
A primary function of global core muscles is to move the trunk, transfer loads, and provide what?
Spinal stability as functional units
How an exercise program advances, such as in intensity and/or volume, is described by what FITTE-VP component?
Progression
How many repetitions are typically performed for one set of dynamic stretches?
10 repetitions
The total amount of work performed in each time frame, typically one week, is called what in FITTE-VP?
Volume
Stage 4 training introduces which max-effort exercise zone?
Zone 4
What term describes the motion at the joint surfaces, specifically how bones move in relation to each other?
Arthrokinematics
Which of these is an example of an explosive core exercise?
Medicine ball chest pass
Flexibility training is important for clients who participate in tasks that result in performing the same pattern or activity over and over again, known as what?
Pattern overload
Self-myofascial rolling is thought to produce what effects on myofascial tissues?
Local, mechanical, and neurophysiological
A neuromuscular phenomenon where synergists take over function for a weak or inhibited prime mover is known as what?
Synergistic dominance
Why is adequate endurance important for both local and global core muscles?
For continuous optimal spinal stability
The goal of Phase 5, Power Training, is to increase maximal strength and what else?
Rate of force production
Current guidelines suggest accumulating how many minutes of moderate-intensity exercise per week?
150 minutes
Which of these is considered a basic movement pattern?
Hip hinge
Which of these core exercises is part of the first progression, involving little motion of the spine?
Side plank
The movement of bones and joints through a particular range of motion that can be seen is described by what term?
Osteokinematics
Stabilization Endurance Training focuses on exercises and movements that enhance muscular endurance, joint ROM, and what other factors?
Neuromuscular coordination
What has core muscle strengthening been found to improve in individuals with functional scoliosis?
Spinal alignment
When introducing more advanced core exercises that utilize global muscles to move the trunk, what must first be effective?
Local muscle stabilization
What is one of the most popular self-myofascial techniques?
Self-myofascial rolling
For Stage 1 training, the talk-test method suggests the client should be able to do what?
Easily hold a conversation
Which characteristic applies to local core muscles?
Generally attach near vertebrae
The ability to maintain proper spinal and hip posture while the extremities are moving is referred to as core what?
Stability
The second progression of core training should incorporate more motion at the spine and hips and target what muscles?
Global core muscles
Global core muscles are positioned more superficially on the trunk in comparison to what other muscles?
Local core muscles
What is critical to monitor in cardiorespiratory training programs to avoid injury or poor adherence?
Rate of progression
Which of the following is an acute training variable?
Rest intervals
The process in which the body seeks the path of least resistance during functional movements is called what?
Relative flexibility
Stage 2 training is performed within which training zones?
Zones 1 and 2
When is active stretching suggested for use?
Pre-activity warm-up
The NASM OPT model emphasizes starting with a systematic approach, meaning ensuring solidity and what?
Stability
Static stretching inhibits the muscle spindle, resulting in what response?
Relaxation response
Static stretching should be used to decrease the muscle spindle activity of what type of muscle?
Overactive muscle
Stage 5 consists of training that focuses on what type of activities?
Sport-specific drills
Phase 5 accomplishments are similar to Phase 2 but focus on challenging max strength and what other aspect?
Velocity
Modes of activity such as cycling, running, or swimming fall under which component of FITTE-VP?
Type
Dynamic stretching uses the force production of a muscle or group of muscles and the body's what to take a joint through its full ROM?
Momentum
Acute training variables ultimately determine what for a client?
Their body's response to an exercise program
Which of these is a component of integrated training according to the NASM OPT model?
Resistance training
Active stretching increases motor neuron excitability, creating what of the muscle being stretched?
Reciprocal inhibition
Explosive movements of the core musculature are characteristic of core what?
Power training
When progressing clients through core training, what quality should be emphasized over quantity?
Quality of movement
In the FITTE-VP principle, the length of time engaged in an activity or exercise training session is referred to as what?
Time
Integrated training incorporates multiple components like flexibility, core, balance, and what else?
Plyometric training
A stage 3 workout includes the client moving in and out of which training zones?
Zones 1, 2, and 3
Phase 1 of the OPT model is specifically known as what training?
Stabilization endurance training
Stage 2 workouts involve a mix of moderate intensity recovery intervals just below VT1 and work intervals performed at an intensity just above what?
Ventilatory threshold 1
The FITTE-VP principle includes Frequency, Intensity, Type, Time, Enjoyment, Volume, and what other component?
Progression
Exercise programs should involve training in all three planes of motion: sagittal, frontal, and what other plane?
Transverse
Which method is used for monitoring cardio exercise intensity?
Ratings of Perceived Exertion
The goal of Stabilization Endurance Training is to teach optimal movement patterns for joint and core stabilization and what else?
Postural control
Which of these core exercises is part of the second progression, incorporating more motion?
Knee up cable rotation
Stage 1 is designed to improve cardiorespiratory fitness levels using a target intensity below what threshold?
Ventilatory threshold 1
The strength level of the OPT model consists of how many phases?
Three phases
The OPT model provides a structured way to take clients to the level they want, need, and what else?
To perform effectively
Phase 4 is typically more common for which type of individual?
Strength athletes
The Human Movement System, or kinetic chain, is comprised of the muscular, skeletal, and what other system?
Nervous system
How do you perform the drawing-in maneuver?
Pull below navel toward spine
Which factor can cause muscle imbalance?
Repetitive movement
If a client has muscle imbalances, which stretching techniques should precede dynamic stretching?
Self-myofascial release and static stretching
Which of these is a sign of overtraining in Stage 4?
Disturbed sleep
The ability of the nervous system to recruit correct muscles, produce force, reduce force, and dynamically stabilize the body structure is called what?
Neuromuscular efficiency
Which of these is an example of a local core muscle?
Transverse abdominis
What is the primary focus of the bracing technique?
Global trunk stability
The drawing-in maneuver is often used to increase pelvic stabilization and what other activation?
Transverse abdominis