Question

When in Phase 1: Stabilization Endurance training of the OPT model, which of the following tempos should be used when performing resistance training exercises?

1) 2/0/2
2) 4/2/1
3) 1/0/1
4) 3/1/3

Answer 1

In the OPT model's Phase 1: Stabilization Endurance training, the tempo recommended for performing resistance exercises is 4/2/1, emphasizing slow eccentric movement, a brief isometric hold, and a quicker concentric action.

Step-by-step explanation:

When engaging in Phase 1: Stabilization Endurance training of the OPT (Optimum Performance Training) model, the appropriate tempo for resistance training exercises is 4/2/1. This tempo refers to the timing of the exercise's eccentric (lowering), isometric (pause), and concentric (lifting) phases, respectively. Therefore, for the eccentric motion, you would count to 4, hold the isometric phase for a count of 2, and lift (concentric motion) with a count of 1. This slower and more controlled tempo increases time under tension, enhances muscular endurance, and helps in improving neuromuscular efficiency, which is the primary goal of the stabilization endurance phase.