Section 5.13 - Integrated Training and the
OPT Model UPDATED ACTUAL Questions
and CORRECT Answers
Integrated Training - CORRECT ANSWER - A training concept that applies all forms of
exercise, such as flexibility, cardiorespiratory; core; balance; plyometric; speed, agility,
quickness; and resistance training into 1 system
Integrate - CORRECT ANSWER - Form, coordinate, or blend into a functioning or unified
whole
Self-efficacy - CORRECT ANSWER - One's belief that they can complete a task, goal, or
performance; also known as self-confidence
Progressive overload - CORRECT ANSWER - Increasing the intensity or volume of
exercise programs using a systematic and gradual approach
Fundamental Movement Patterns - CORRECT ANSWER - Common and essential
movements performed in daily life and are involved in exercise motions within a training
session.
Hypertrophy - CORRECT ANSWER - Enlargement of an organ or tissue; in the context of
fitness, it is often used to describe the enlargement of skeletal muscle.
5 Common Movement Patterns - CORRECT ANSWER - 1. Squatting
2. Hip hinge
3. Pulling motions
4. Pushing motions
5. Vertical pressing
, What is a benefit of designing a program based on movement patterns over isolated body-parts
(bodybuilding)? - CORRECT ANSWER - Provide enhanced adaptations when compared
to isolated resistance training.
Ex. of Movement Pattern designed training: - CORRECT ANSWER - M - Pushing
patterns
T - Pulling patterns
W - Squatting & hip hinging
Th - Vertical pressing
etc.
Posture - CORRECT ANSWER - relative disposition of the body parts in relation to the
physical position, such as standing, lying down, and sitting
OR
the way the body maintains spinal position in relationship to other body segments
Muscle Imbalance - CORRECT ANSWER - When muscles on each side of a joint have
altered length-tension relationships
Unilateral - CORRECT ANSWER - Relating to one side of the body
Bilateral - CORRECT ANSWER - Relating to two sides of the body
Range of motion (ROM) - CORRECT ANSWER - The degree to which specific joints or
body segments can move; often measured in degrees
Ex: of consequence of bad ROM - CORRECT ANSWER - Limitations in hip mobility
have been implicated in hip, spine, and lower extremity dysfunction
OPT Model UPDATED ACTUAL Questions
and CORRECT Answers
Integrated Training - CORRECT ANSWER - A training concept that applies all forms of
exercise, such as flexibility, cardiorespiratory; core; balance; plyometric; speed, agility,
quickness; and resistance training into 1 system
Integrate - CORRECT ANSWER - Form, coordinate, or blend into a functioning or unified
whole
Self-efficacy - CORRECT ANSWER - One's belief that they can complete a task, goal, or
performance; also known as self-confidence
Progressive overload - CORRECT ANSWER - Increasing the intensity or volume of
exercise programs using a systematic and gradual approach
Fundamental Movement Patterns - CORRECT ANSWER - Common and essential
movements performed in daily life and are involved in exercise motions within a training
session.
Hypertrophy - CORRECT ANSWER - Enlargement of an organ or tissue; in the context of
fitness, it is often used to describe the enlargement of skeletal muscle.
5 Common Movement Patterns - CORRECT ANSWER - 1. Squatting
2. Hip hinge
3. Pulling motions
4. Pushing motions
5. Vertical pressing
, What is a benefit of designing a program based on movement patterns over isolated body-parts
(bodybuilding)? - CORRECT ANSWER - Provide enhanced adaptations when compared
to isolated resistance training.
Ex. of Movement Pattern designed training: - CORRECT ANSWER - M - Pushing
patterns
T - Pulling patterns
W - Squatting & hip hinging
Th - Vertical pressing
etc.
Posture - CORRECT ANSWER - relative disposition of the body parts in relation to the
physical position, such as standing, lying down, and sitting
OR
the way the body maintains spinal position in relationship to other body segments
Muscle Imbalance - CORRECT ANSWER - When muscles on each side of a joint have
altered length-tension relationships
Unilateral - CORRECT ANSWER - Relating to one side of the body
Bilateral - CORRECT ANSWER - Relating to two sides of the body
Range of motion (ROM) - CORRECT ANSWER - The degree to which specific joints or
body segments can move; often measured in degrees
Ex: of consequence of bad ROM - CORRECT ANSWER - Limitations in hip mobility
have been implicated in hip, spine, and lower extremity dysfunction
