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NASM Performance Enhancement Specialization (PES) Certification Exam Prep > Ch. 12 The Science Of Periodization And The OPT Model > Flashcards

Ch. 12 The Science Of Periodization And The OPT Model Flashcards

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1
Q

Program design

A

purposeful system developed to help an individual achieve a specific goal

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2
Q

Acute variables

A

important components that specify how each exercise is to be performed

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3
Q

Training volume

A

amount of physical training performed within a specified time

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4
Q

Acute Variables of Training

A

Repetitions, Repetition tempo, Training frequency, Sets, Training volume, Training duration, Training intensity, Rest interval, Exercise selection

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5
Q

Volume Continuum

A
  • Adaptation (sets × repetitions)
  • Stabilization/Strength Endurance: 36–75 (repetitions/exercise)
  • Hypertrophy: 27–36 (repetitions/exercise)
  • Strength: 18–24 (repetitions/exercise)
  • Power: 12–20 (repetitions/exercise)
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6
Q

Training Volume Adaptations: High Volume (Low Intensity)

A

• Increased muscle cross-sectional area
• Improved blood lipid serum profile
• Improved lean body mass
• Decreased body fat
• Increased metabolic rate

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7
Q

Training Volume Adaptations: Low Volume (High Intensity)

A

• Increased neuromuscular efficiency
• Increased rate of force production
• Increased motor unit recruitment
• Increased rate coding
• Increased motor unit synchronization

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8
Q

Periodization

A

division of a training program into smaller, progressive stages

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9
Q

Linear periodization

A

starting with high-volume, low-intensity training, progressing to lower-volume, higher-intensity training; usually over a period of months; following OPT phases in order from 1 to 6

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10
Q

Undulating periodization

A

more frequent changes in volume and intensity; alternating OPT phases weekly or even daily; easy way to meet demands of varying sports seasons; best used with already well-trained athletes

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11
Q

Block periodization

A

focusing on one training adaptation for a given time, usually one month, followed by a large change in acute variables to focus on a different goal

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12
Q

Training plan

A

specific outline to meet an athlete’s goals; details form of training, length of time, future changes, and specific exercises

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13
Q

Macrocycle

A

generalized plan spanning one year; shows progression between OPT phases

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14
Q

Mesocycle

A

generalized plan of one to three months; shows which OPT phases are used each day of each week

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15
Q

Microcycle

A

specific workouts that span one week; shows which exercises are required each day

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16
Q

Neural demand

A

the challenge an exercise places on the balance and stabilization systems of the kinetic chain

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17
Q

Corrective exercise

A

training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patters; may have to start athlete here first before programming in OPT Phase 1

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18
Q

Phase 1: Stabilization Endurance

A

creates optimal levels of stabilization strength and postural control; use with beginner athletes and in between periods of higher-intensity training with advanced athletes

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19
Q

Phase 2: Strength Endurance

A

hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength; uses supersets of a more-stable strength exercise followed by a stabilization exercises with similar biomechanical motions

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20
Q

Phase 3: Hypertrophy

A

training to maximize muscle growth; high levels of volume with minimal rest periods

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21
Q

Phase 4: Maximal Strength

A

focuses on increasing total load placed upon the tissues of the body; improves motor unit recruitment, rate of force production, and motor unit synchronization

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22
Q

Phase 5: Power

A

high-force, high-velocity training to increase rate of force production; uses supersets of a maximal strength exercise followed by a light-load, high-speed power exercise with similar biomechanical motions

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23
Q

Phase 6: Maximal Power

A

high-velocity training for further increases in power; use only with athletes who require maximum power for their sports; must have optimal levels of stabilization-strength and eccentric strength

24
Q

Repetition (or “rep”)

A

One complete movement of a single exercise.

25
Q

Repetition Continuum

A
  • Stabilization/Strength Endurance: 12–25
  • Hypertrophy: 8–12
  • Maximal Strength: 1–5
  • Power : 1–10
26
Q

Set

A

A group of consecutive repetitions

27
Q

Set Continuum

A
  • Stabilization/Strength Endurance: 1–3
  • Hypertrophy: 3–4
  • Maximal Strength: 3–6
  • Power: 3–6
28
Q

Training intensity

A

An individual’s level of effort, compared to their maximal effort, which is usually expressed as a percentage.

29
Q

Intensity Continuum

A
  • Stabilization/Strength Endurance: 50–70%
  • Hypertrophy: 75–85%
  • Maximal Strength: 85–100%
  • Power: 30–45% or ≤ 10% of body weight
30
Q

Repetition tempo

A

The speed with which each repetition is performed.

31
Q

Tempo Continuum (Eccentric/Isometric/Concentric)

A
  • Stabilization/Strength Endurance: Slow (4/2/1)
  • Hypertrophy: Moderate (2/0/2)
  • Maximal Strength: Moderate (2/0/2)
  • Power: Fast/explosive
32
Q

Rest interval

A

The time taken to recuperate between sets

33
Q

Rest Interval Continuum

A
  • Stabilization/Strength Endurance: 30–60 seconds
  • Hypertrophy: 45–90 seconds
  • Maximal Strength: 2–3 minutes
  • Power: 3–5 minutes
34
Q

Factors Affecting Rest Interval Programming

A
  • Training experience
  • Training intensity
  • Tolerance of short rest periods
  • Muscle mass
  • General fitness level
  • Training goals
  • Nutritional status
  • Recoverability
35
Q

Factors Affecting Training Volume Programming

A

• Training phase
• Goals
• Age
• Work capacity
• Recoverability
• Nutritional status
• Injury history
• Level of fitness

36
Q

Training Frequency

A

The number of training sessions performed over a specified time period (usually 1 week).

37
Q

Training Duration

A

The timeframe of a workout (including warm-up and cool-down) or the length of time spent in one phase of training.

38
Q

Exercise Density

A

The combination of volume, rest intervals, and the length of a training session.

39
Q

Exercise selection

A

The process of choosing appropriate exercises for a client’s program.

40
Q

Exercise Selection Continuum

A
  • Stabilization: Stabilization Level: Total-body; multi-/single-joint; controlled unstable
  • Strength: Strength Level: Total-body; multi-/single-joint
  • Power: Power Level: Total-body; multi-joint (explosive)
41
Q

Which of the following best describes corrective exercise used with athletes?

A

Fixing muscle imbalances at the end of a season

42
Q

At what point in his training plan would an athlete spend a period of time performing corrective exercise training?

A

Post-season

43
Q

Following the exercise progression continuum, which is appropriate for the lower body?

A

Two-leg stable, staggered-stance stable, single-leg stable

44
Q

What type of relationship exists between sets, repetitions, and intensity?

A

Inverse

45
Q

What are the appropriate flexibility techniques used in the warm-up of a Phase 1: Stabilization Endurance training program?

A

SMR and static

46
Q

What two primary factors are increased for an athlete progressing from Phase 2 to Phase 3 of the OPT model?

A

Intensity and volume

47
Q

For a beginner athlete, which of the following could occur if the individual is asked to perform at a high intensity level after a prolonged recovery period?

A

Increased risk of injury

48
Q

Which acute variables BEST elicit the adaptation of stabilization endurance?

A

12-20 repetitions, 1-3 sets, 50-70% of one rep max (1RM)

49
Q

What is an appropriate stretching exercise that addresses a low back arch in an athlete who is training in Phase 2: Strength Endurance?

A

Active kneeling hip flexor stretch

50
Q

Which phase of training is also known as anatomical adaptation?

A

Stabilization

51
Q

What is the term for the number of training sessions performed over a specified period of time?

A

Training frequency

52
Q

What tempo is used for the strength exercise of Phase 2 supersets?

A

2/0/2

53
Q

You recommend that your athlete perform 0-3 plyometric-strength exercises during her workout. What phase of strength training is she currently in?

A

Maximal Strength

54
Q

What is the name for the form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficiencies, and postural distortion patterns the athlete may have developed during the season?

A

Corrective exercise

55
Q

According to the volume continuum, a range of 12-20 total repetitions per exercise is appropriate for which level of training?

A

Power

56
Q

Which of the following best describes corrective exercise used with athletes?

A

Fixing muscle imbalances at the end of a season

NASM Performance Enhancement Specialization (PES) Certification Exam Prep (17 decks)

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