Exam Guide Part 1

Stabilization Endurance

1st phase of the OPT Model. Developing proper movement patterns: squad, push, pull, press, hip hinge, and multi-planar movements. Correcting muscle imbalances and helping with stabilization. Promotes client confidence and adherence to exercise

1-3 sets
12-20 Reps for resistance, core and balance exercises (50-70% intensity)
Tempo - 4,2,1,1
Rest - 0-90 seconds
1-3 sets of SMR and static stretching in warm up/cool down

Strength Endurance

2nd phase of the OPT Model (Strength Level)

-Strength move immediately followed by stabilization move with similar motions
-Things can be progressed by increasing proprioceptive demand, volume, intensity or shorter breaks
-First of three strength phases

2-3 Sets for core, balance, resistance training
8-12 Reps for resistance core and balance exercises (75-80% int)
-2,0,2 tempo for strength
-4,2,1,1 tempo for stability
-0-60 seconds rest
-Still static stretching and SMR in the cool down
-Active stretching in the warm up (1 to second hold, 5-10 reps)

Muscular Development

3rd phase of the OPT Model (Strength Level)
3-6 sets of resistance training
2-4 for core and balance
Reps - 6-12 for resistance training exercisis and 8-12 for core and balance exercises
Tempo - 2,0,2
Active stretching in the warm up (1-2 second hold, 5-10 reps)

12-20 reps is allowed for muscular dev if more muscular endurance is desired
Rest is up to 3 mins for resistance training because that’s how long it takes to recover close to 100% ATP

Maximal Strength

4th phase of the OPT model (Strength Level)
-Optional phase of the OPT Model
-An Advanced form of training and only recommended for experienced lifters and exercisers who have worked up to this phase of the model
-Sets - 4-6 for resistance training moves and 2-4 for core and balance
-1-5 reps for resistance training (85-100% int) and 8-12 for core and balance
Tempo - Explosive or as fast as possible with good form
Rest - 2-4 mins for resistance training, 0-60s for core, balance
-Greater than six sets resistance training sets for advanced clients is ok

Power

5th Phase of the OPT Model

-Superset strength focused move (heavy -1-5 reps) with a power focused move (lighter 8-10 reps)
-The goal in this phase is to improve a clients strength and their explosive speed/force
Sets 3-5 for resistance training
Reps 1-5 for resistance training , 85-100% int 1RM and 8-10 for power (30-45% 1RM)
Tempo: Explosive or as fast as possible with good form
Rest: 1-2 mins between pairs 3-5 mins between circuits - There is dynamic stretching in the warm-up (only standard in power) - Core and balance moves are optional in this phase (only in power)

OPT Model Patterns

All warms up’s for phases include SMR for 1-3 body parts
All warm-ups include streching (Static, Active, Dynamic).
Optional moves (SAQ’s plyos, core, etc follow a pattern)