C14- NASM Essentials of Personal Fitness Training Flashcards
Important components that specify how each exercise is to be performed. Is the foundation of program design.
Acute Variable
Acute Variables of Trainings Mnemonic
Rae Slaps Infant Till Valerie’s Father Dramatically Sighs
Acute Variables of Training
Repetitions Sets Intensity Tempo Volume Frequency Duration Selection
In a concentric movement such as in a bicep curl movement up against the direction of resistance the muscle _________?
Muscle Shorten
In an eccentric movement such as in a bicep curl movement lowering to the starting point the muscle _____?
Develops tension while lengthening; decelerates force
In an isometric movement such as a bicep curl movement pause midway the muscle_____?
Force is equal to the resistive force; no change in muscle length
From a squat position, lowering the body with the direction of resistance toward the ground is a
Concentric, Eccentric or Isometric movement?
Eccentric
The number of reps performed in a given set is dependent on the client’s ______, ________, and ___?
Work capacity, intensity of the exercise, and specific phase training
Performing 12-20 repetitions at 50-70% of the one rep max develops?
Muscle endurance
Hypertrophy (muscle growth) is best achieved using?
6 to 12 reps at 75-85% of 1RM
Maximum strength rep range and 1RM should be?
1 to 5 range at 85-100% 1RM
Power adaptions require?
1 to 10 reps at 30-45% 1RM or 10% body weight
A client in Endurance and Stabilization phase would have a rep, set, intensity, tempo, and rest range of
12-20 Reps, 1-3 Sets, 50-70% of 1RM, Tempo Slow, 0-90s rest
Hypertrophy Adaptations are best stimulated by _____set range ____rep range and _____intensity level?
Set range- 3-5, Rep range- 6-12, Intensity 75-85% of 1RM
Tempos are:
a=
b=
c=
a= eccentric b= isometric c= concentric
A 4/2/1 tempo on a one rep bench press would be:
4 counts, controlled, eccentric deceleration, bringing the weight back down
2 counts on the isometric stabilization at the bottom of the exercise
1 count on the push (upward) concentric
A 2/0/2 tempo on a one rep bench press would be:
2 count controlled, eccentric deceleration, bringing the weigh back down
0 counts on isometric
2 counts on the push (upward) concentric
Program Design using the OPT model is training program designed to improve the __functional abilities?
Flexibility Core Stabilization Balance Strength Power Cardiorespiratory endurance
Phases Phase 1 and 2 of the OPT model are designed to build proper?
Connective tissue strength
Stability
Muscle Endurance
What is a common mistake of advanced clients?
No plan that provides periods of low rep training with periods of high rep training
What is training intensity?
Level of effort compared with max effort
How quickly a muscle can generate force?
Force Production
Proprioceptively enriched environment
Unstable but controlled environment when body uses balance and stabilization mechanisms during exercise
Training in an unstable environment also increase the training intensity because it requires greater ___________, lead to greater energy expenditure during exercise
Motor unit recruitment
Phase 1 and 2 of the OPT model repetition tempo should be:
Slow rep temp
A 4/2/1 tempo: 4 eccentric, 2 isometric, 1 concentric tempo would fall within what OPT phase
Phase 1 and Phase 2- Stabilization and Strength Endurance
Power adaptations are best achieved at this tempo?
Fast and explosive
What OPT phase would a program designed with 1-10 rep range, explosive tempo, 90s rest interval, and 3-6 set range fall?
Phase 5: Power
What OPT phase would a program designed with 6-12 rep range 3-5 sets 75%-85% intensity Moderate Tempo 0-60s rest
Phase 3: Hypertrophy (muscle growth)
Inadequate rest intervals can lead to
Decreased motor unit recruitment, neuromuscular control, force production, and stabilization which could lead to injury
A rest period of 20-30 seconds allow _% recovery of ATP and PC?
50%
A rest period of 40s allow _% recovery ATP and PC?
75%
A rest period of 60s allow _% of ATP and PC?
85-90%
New clients training frequency may begin with _times a week?
2
Experienced clients training frequency with the goal of hypertrophy may train _____times a week?
6
Optimal frequency for strenght improvement training frequency is ______times per week?
3 to 5
What volume adaptation increases muscle cross-sectional area, improves blood lipids and metabolic rate
High Volume (low/moderate intensity)
What volume adaptation increases rate production, motor unit recruitment, motor unit synchronization
Low Volume (high intensity)
__, ___, and _ are examples of a single joint exercise?
bicep curls, tricep pushdowns, and calf raises
_, _, _ and _ are examples of a multijoint exercise?
squats, lunges, step-ups, chest presses
Unstable environment
Bosu ball, foam pad, or stability ball
Exercised performed in an unstable environment are best if the goal is to?
Increase stabilization and training the core stabilization muscles
What are the two primary objectives of Periodization?
Divide training into periods and train in different forms of strength in each period.
Overhead medicine ball throw, barbell clean, squat jump and medicine ball chest pass are exercises included in what phase of OPT?
Phase 5: Power
What are the three cycles of periodization?
Macrocycles= year Mesocycle= 1 to 3 months Microcycle= 1 week
The Second level of the OPT model includes what phases?
Phase 3: Strength endurance
Phase 4: Hypertrophy
Phase 5: Maximal Strength
What phase of the OPT model increases motor unit recruitment, frequency of motor unit recruitment ,a nd motor unit synchronization?
Phase 5: Maximal Strength
A bench press immediately followed by a stabilization exercise (superset technique) is an example of what phase in the OPT model?
Phase 2: Strength Endurance
A barbell bench press superset with medicine ball chest pass is an example of an exercise seen in what phase of the OPT model?
Phase 5: Power Training
For clients with the goal of body fat reduction which phases of the OPT model are best?
Because the goal is not maximal strength or power, client only needs to cycle through first two phase with phase 3 as optimal phase
For clients with the goal of increasing lean body mass which phases of the OPT model are best?
With the goals of increased lean body mass, client can be cycled through first 4 phases
For clients with the goal of increasing general sports performance which phases of the OPT model are best?
Goals requires client to increase overall proprioception, strength, and power. Phases 1,2, and 5 are most important
Bench press, row, shoulder press, squats, and leg press are examples of ?
Strength
Which adaptation is best achieved with a 12-20 rep range
Muscular endurance and stabilization
Which intensity is needed to best elicit the adaptation of hypertrophy?
75-85% of 1 RPM
What variables are a client’s total training volume based (5)?
Training Status Goals Training phase Nutritional status Age Recoverability Injury history Life stress
What repetition tempo is used during Phase:1 Stabilization Endurance Training of the OPT Model?
4/2/1
How long should rest intervals be during Phase 3: Hypertrophy training of the OPT Model?
0-60 seconds
Which refers to an individual’s level of effort compared with their maximal effort?
Intensity
What amount of time for around 85-90% recovery of ATP and PC?
60 seconds
A client is training in Phase 5: Power Training. What training intensity should be used for the strength and Power exercise during each resistance training superset?
85-100%- Strength
10% BW or 30-45% 1RM
What does the Maximal Strength Phase of the Optimum Performance Training (OPT) model focus on?
Increasing the load placed on the tissues of the body Correct
Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?
Barbell squat
During a training program, muscular endurance and stabilization adaptations are best developed with which of the following rest intervals?
0–90 seconds
A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?
Macrocycle
What is a primary goal of training in the Power Level?
Increase rate of force production
Which of the following is an example of a stabilization exercise?
Single-leg cable rows
During the Stabilization Phase of the OPT model, which tempo is recommended for resistance training exercises?
4/2/1
The Power Phase, which of the following supersets would be the most appropriate?
Barbell squat followed by tuck jump
A client is performing squats with the goal of achieving maximal strength. Which of the following is an appropriate intensity level?
85-100%
Power training is done in which phase of the Optimum Performance Training (OPT) model?
Phase 5
What is the recommended rest period in between pairs in the power phase of the OPT model?
1-2 minutes
What is the recommended rest period between circuits in the Power Phase of the OPT Model?
3-5 minutes
What is the rep range for resistance training in the phase of Strength Endurance Training?
8 to 12
What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?
2/0/2 strength exercise and 4/2/1 stabilization exercise
What is the percentage of intensity for resistance training in the second Phase of the OPT Model?
What is the percentage of intensity for resistance training in the second Phase of the OPT Model?
What is the repetition range for resistance training in Phase 4 of the OPT Model?
1 to 5
What is the tempo for stabilization-plyometric exercises?
3 to 5 second hold on landing
What is the recommended tempo for core exercises in Phase 2 of the OPT Model?
Medium
What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?
Repeating
What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?
x/x/x
What is the recommended tempo for core-power exercises?
x/x/x
What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?
1-5 reps strength and 8-10 reps power
What is the recommended percentage of intensity for power exercises performed in Phase 5?
30-45%
What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?
Hypertrophy
With what percent of 1RM is muscular endurance and stabilization best developed?
50-70%
What are the acute variables for active-isolated stretching?
1-2 sets; hold 1-2 seconds; 5-10 repetitions
What are the acute variables for dynamic stretching?
1 set; 10 repetitions; 3-10 exercises
Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation
Periodization
The long term macrocycle of a training regimen over one year’s time
Annual Plan
What are 4 primary focuses of Phase 1, Stabilization Endurance Training?
Stability, muscle endurance, muscle efficiency of core musclulature, intermusle and intramuscle coordination
What are three goals of Phase 4 of the OPT Model?
motor unit recruitment, frequency of motor unit recruitment, peak performance
How many core exercises should be included in Phase 2 of the OPT Model?
1-3
What are two methods of progression in Maximal Strength Training level of the OPT Model?
volume and load
In which phase would one superset a strength exercise with a similar stability exercise?
Phase 2: Strength Endurance
Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations
Hypertrophy
Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations
Phase 4: Max Strength
Upper body progressions examples
Two-arm - alternating arms - single-arm
Exercise selection for supersets in Power Phase
1 strength followed by 1 power
What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model?
Enhancing proprioceptive demand of the exercise
What are 2 chest exercises used in the Stabilization Level of the OPT Model?
Ball dumbbell chest press and push-up
What are 2 total body power exercises?
Two-arm push press and barbell clean
What are 2 different leg stabilization exercises?
Ball squat and multiplanar step-up to balance
What are 2 methods of progression in the Power Level of the OPT model?
Speed and Load
What activities should be included in a proper warm-up before athletic activity?
SMR (self-myofascial release) and dynamic stretching
What are 3 progressions for a ball squat, curl to press exercise?
Alternating-arm, one-arm, single-leg
What are 2 exercises for legs in the Power Phase?
Squat jump and tuck jump
What are 2 different leg strength exercises?
Leg press and barbell squat
What are 2 shoulder power exercises?
Front medicine ball oblique throw and overhead medicine ball throw
What are 2 total-body strength exercises?
Lunge to two-arm dumbbell press and squat, curl, to two-arm press
Exercise selections for Stabilization exercises
Total body, multi-joint or single joint, controlled unstable
What are 3 low volume high intensity training adaptations?
Increased rate of force production; increased motor-unit recruitment; increased motor-unit synchronization
