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NASM CPT EXAM STUDY GUIDE > CH.14 INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL > Flashcards

CH.14 INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL Flashcards

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1
Q

PURPOSEFUL SYSTEM OR PLAN PUT TOGETHER TO HELP AN INDIVIDUAL ACHIEVE A SPECIFIC GOAL

A

PROGRAM DESIGN

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2
Q

A TRAINING PROGRAM SHOULD BE A METHODICAL APPROACH TO IMPROVE WHAT ?

A

PHYSICAL, PHYSIOLOGIC, PSYCHOLOGICAL AND PERFORMANCE ADAPTATIONS

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3
Q

BEST WAY TO ACHIEVE CONSISTENT SUPERIOR RESULTS IS TO FOLLOW WHAT ?

A

STRUCTURED PERIODIZED TRAINING PROGRAM

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4
Q

DEVELOPED TO CONCURRENTLY IMPROVE ALL FUNCTIONAL ABILITIES SUCH AS FLEXIBILITY, CORE STABILIZATION, BALANCE, STRENGTH, POWER AND CARDIORESPIRATORY ENDURANCE

A

OPT MODEL

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5
Q

IMPORTANT COMPONENTS THAT SPECIFY HOW EACH EXERCISE IS TO BE PERFORMED

A

ACUTE VARIABLES

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6
Q

DETERMINE AMOUNT OF STRESS PLACED ON BODY AND ULTIMATELY WHAT ADAPTATIONS THE BODY WILL INCUR

A

ACUTE VARIABLES

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7
Q

FOUNDATION OF PROGRAM DESIGN

A

ACUTE VARIABLES

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8
Q

ACUTE VARIABLES ON TRAINING

A 
REPS
SETS
INTENSITY 
TEMPO 
VOLUME 
REST 
FREQUENCY 
DURATION 
EXERCISE SELECTION
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9
Q

ONE COMPLETE MOVEMENT OF A SINGLE EXERCISE

A

REPETITION

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10
Q

MOST REPS WILL INVOLVE WHAT 3 MUSCLE ACTIONS ?

A

CONCENTRIC, ISOMETRIC AND ECCENTRIC

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11
Q

UP AGAINST DIRECTION OF RESISTANCE

A

CONCENTRIC CONTRACTION

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12
Q

PAUSING FOR ANY SPECIFIED AMOUNT OF TIME

A

ISOMETRIC HOLD

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13
Q

LOWERING WITH DIRECTION OF RESISTANCE BACK TO ITS STARTING POSITION

A

ECCENTRIC ACTION

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14
Q

COUNT TIME MUSCLE ARE UNDER TENSION

A

TIME UNDER TENSION

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15
Q

NUMBER OF WHAT IS DEPENDENT ON CLIENTS WORK CAPACITY, INTENSITY OF EXERCISE AND SPECIFIC PHASE OF TRAINING

A

NUMBER OF REPS PERFORMED IN GIVEN SET

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16
Q

T OR F: ALL ACUTE VARIABLES ARE INTERDEPENDENT; SPECIFIC USE OF ONE WILL AFFECT THE OTHERS

A

TRUE

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17
Q

MUSCULAR ENDURANCE AND STABILIZATION IS BEST ACHIEVED BY PERFORMING HOW MANY REPS ?

A

12 - 20 REPS AT 50-70% OF 1RM

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18
Q

HYPERTROPHY (MUSCLE GROWTH) IS BEST ACHIEVED BY PERFORMING HOW MANY REPS ?

A

6 - 12 REPS AT 75-85% OF 1RM

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19
Q

FOR MAXIMAL STRENGTH ADAPTATIONS, BEST REP RANGE IS WHAT ?

A

1-5 AT 85-100% OF 1RM

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20
Q

FOR POWER ADAPTATIONS, BEST REP RANGE IS WHAT ?

A

1-10 REPS AT 30-45% OF 1RM OR 10% OF BODY WT

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21
Q

IN BEGINNING PHASE OF OPT MODEL, WHAT REP SCHEME IS NECESSARY TO BUILD PROPER CONNECTIVE TISSUE (TENDONS, LIGAMENTS) STRENGTH, STABILITY, AND MUSCULAR ENDURANCE ?

A

HIGHER REPS SCHEME

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22
Q

GROUP OF CONSECUTIVE REPETITIONS

A

SET

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23
Q

AN INDIVIDUALS LEVEL OF EFFORT, COMPARED WITH THEIR MAXIMAL EFFORT, WHICH IS USUALLY EXPRESSED AS A %

A

TRAINING INTENSITY

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24
Q

WHAT DETERMINES NUMBER OF SETS ?

A

QUANTITIES OF ACUTE VARIABLES AND TRAINING STATUS OF CLIENT

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25
Q

T OR F: INVERSE RELATIONSHIP B/W SETS, REPS AND INTENSITY

A

TRUE

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26
Q

AN INDIVIDUAL USUALLY PERFORMS FEWER SETS WHEN PERFORMING HOW MANY REPS AND AT WHAT INTENSITY ?

A

HIGHER REPS AT LOWER INTENSITY (ENDURANCE ADAPTATION)

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27
Q

AN INDIVIDUAL PERFORMS MORE SETS WHEN PERFORMING HOW MANY REPS AND AT WHAT INTENSITY ?

A

LOWER REPS AT HIGHER INTENSITY (STRENGTH AND POWER ADAPTATIONS)

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28
Q

MUSCULAR ENDURANCE AND STABILIZATION IS BEST DEVELOPED WITH HOW MANY SETS OF 12-20 REPS AT 50-70% OF 1RM INTENSITY ?

A

1-3 SETS

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29
Q

HYPERTROPHY ADAPTATIONS ARE BEST STIMULATED WITH HOW MANY SETS OF 6-12 REPS AT 75-85% OF 1RM INTENSITY ?

A

3-5 SETS

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30
Q

MAXIMAL STRENGTH ADAPTATION IS BEST DEVELOPED WITH HOW MANY SETS OF 1-5 REPS AT 85-100% OF 1RM ?

A

4-6 SETS

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31
Q

POWER ADAPTATIONS IS BEST DEVELOPED WITH HOW MANY SETS OF 1-10 REPS AT 30-45% OF 1RM (IF USING WEIGHTS) OR APPROXIMATELY 10% OF BODY WT (IF USING MEDICINE BALLS) ?

A

3-6 SETS

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32
Q

SPEED WITH WHICH EACH REP IS PERFORMED

A

REP TEMPO

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33
Q

DETERMINED BY NUMBER OF SETS AND REPS TO BE PERFORMED, BASED ON INDIVIDUALS SPECIFIC TRAINING GOALS

A

INTENSITY

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34
Q

MUSCULAR ENDURANCE AND STABILIZATION IS BEST DEVELOPED WITH TRAINING AT WHAT INTENSITY ?

A

50-70% OF 1RM

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35
Q

HYPERTROPHY IS BEST ACHIEVED BY TRAINING AT WHAT INTENSITY ?

A

75-85% OF 1RM

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36
Q

MAXIMAL STRENGTH ADAPTATIONS REQUIRE TRAINING AT WHAT INTENSITY ?

A

85-100% OF 1RM

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37
Q

POWER (HIGH VELOCITY) ADAPTATIONS ARE BEST ATTAINED AT WHAT INTENSITY ?

A

30-45% OF 1RM WHEN USING CONVENTIONAL WT TRAINING OR APPROXIMATELY 10% OF BODY WT WHEN USING MEDICINE BALLS

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38
Q

WHAT CAN ALSO INCREASE TRAINING INTENSITY B/C IT REQUIRES GREATER MOTOR UNIT RECRUITMENT ?

A

TRAINING IN AN UNSTABLE ENVIRONMENT

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39
Q

REQUIRES GREATER MOTOR UNIT RECRUITMENT, LEADING TO GREATER ENERGY EXPENDITURE AND ALLOWS FOR OPTIMAL DEVELOPMENT OF NEUROMUSCULAR EFFICIENCY

A

TRAINING IN UNSTABLE ENVIRONMENT

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40
Q

CHANGING ACUTE VARIABLES SUCH AS REST PERIODS AND TEMPO CAN CHANGE WHAT ?

A

TRAINING INTENSITY

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41
Q

CAN BE MANIPULATED T ACHIEVE SPECIFIC TRAINING OBJECTIVES SUCH AS ENDURANCE, HYPERTROPHY, STRENGTH AND POWER

A

REP TEMPO

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42
Q

SLOWER TEMPO FOR WHAT ?

A

ENDURANCE

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43
Q

FASTER TEMPO FOR WHAT ?

A

POWER

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44
Q

MUSCULAR ENDURANCE AND STABILIZATION IS BEST DEVELOPED AT WHAT TEMPO ?

A

SLOW REP TEMPO (4/2/1)

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45
Q

HYPERTROPHY IS ACHIEVED AT WHAT TEMPO ?

A

MODERATE (2/0/2)

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46
Q

MAXIMAL STRENGTH ADAPTATIONS ARE BEST ACHIEVED WITH WHAT TEMPO ?

A

FAST OR EXPLOSIVE BUT CONTROLLED

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47
Q

POWER ADAPTATIONS ARE BEST ACHIEVED WITH WHAT TEMPO ?

A

FAST OR EXPLOSIVE BUT CONTROLLED

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48
Q

BY EMPHASIZING ECCENTRIC AND ISOMETRIC MUSCLE ACTIONS AT WHAT VELOCITIES DURING INITIAL STABILIZATION PHASES OF TRAINING, MORE DEMANDS IS PLACED ON CONNECTIVE TISSUE (AS WELL AS STABILIZING MUSCLES) AND BETTER PREPARES NERVOUS SYSTEM FOR FUNCTIONAL MOVEMENTS ?

A

SLOWER VELOCITIES

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49
Q

TIME TAKEN TO RECUPERATE B/W SETS

A

REST INTERVAL

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50
Q

MUSCULAR ENDURANCE AND STABILIZATION ADAPTATIONS ARE BEST DEVELOPED WITH WHAT REST PERIODS ?

A

SHORT REST PERIODS; 0-90 SECS

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51
Q

HYPERTROPHY IS BEST ACHIEVED WITH WHAT REST PERIODS ?

A

SHORT REST; 0-60 SECS

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52
Q

MAXIMAL STRENGTH ADAPTATIONS ARE BEST ACHIEVED WITH WHAT REST PERIODS ?

A

LONG REST PERIODS; 3-5 MINS

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53
Q

POWER ADAPTATIONS REQUIRE WHAT REST PERIODS ?

A

LONG REST; 3-5 MINUTES

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54
Q

DYNAMIC RESISTANCE TRAINING AS WELL AS ISOMETRIC TRAINING CAN SIGNIFICANTLY REDUCE WHAT ?

A

ATP AND PC

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55
Q

20-30 SECS OF REST ALLOW APPROX. WHAT % OF ATP AND PC RECOVERY ?

A

50%

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56
Q

40 SECS OF REST ALLOWS APPROX WHAT % OF ATP AND PC RECOVERY ?

A

75%

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57
Q

60 SECS OF REST ALLOWS APPROX. WHAT % OF ATP AND PC RECOVERY ?

A

85-90%

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58
Q

3 MINS OF REST ALLOWS APPROX. WHAT % OF ATP AND PC RECOVERY ?

A

100%

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59
Q

T OR F: THE SHORTER THE REST INTERVAL, THE LESS ATP AND PC WILL BE REPLENISHED AND CONSEQUENTLY LESS ENERGY WILL BE AVAILABLE FOR NEXT SET

A

TRUE

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60
Q

FATIGUE CAN LEAD TO WHAT ?

A

DECREASED NEUROMUSCULAR CONTROL, FORCE PRODUCTION AND STABILIZATION BY DECREASING MOTOR UNIT RECRUITMENT

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61
Q

IF REST PERIODS ARE TOO LONG B/W SETS OR EXERCISE THE POTENTIAL EFFECTS INCLUDE WHAT ?

A

DECREASED NEUROMUSCULAR ACTIVITY AND DECREASED BODY TEMP WHICH CAN LEAD TO INJURY

62
Q

FACTORS FOR APPROPRIATE REST INTERVALS

A 
TRAINING EXPERIENCE 
INTENSITY 
TOLERANCE OF SHORT REST 
MUSCLE MASS 
GENERAL FITNESS LEVEL 
GOALS 
NUTRITION STATUS 
RECOVERABILITY
63
Q

AMOUNT OF PHYSICAL TRAINING PERFORMED WITHIN SPECIFIED PERIOD

A

TRAINING VOLUME

64
Q

TRAINING VOLUME IS BASED ON WHAT ?

A 
TRAINING PHASE 
GOALS 
AGE
WORK CAPACITY/ TRAINING STATUS 
RECOVERABILITY 
NUTRITIONAL STATUS 
INJURY HISTORY 
LIFE STRESS
65
Q

NUMBER OF TRAINING SESSIONS PERFORMED DURING SPECIFIED PERIOD (USUALLY 1 WEEK)

A

TRAINING FREQUENCY

66
Q

T OR F: AN INDIVIDUAL CAN SAFELY PERFORM HIGH VOLUMES OF HIGH INTENSITY EXERCISE FOR AN EXTENDED LENGTH OF TIME

A

FALSE; CANNOT SAFELY PERFORM HIGH VOLUMES FOR EXTENDED TIME

67
Q

WHEN WORKING WITH LOADS EXCEEDING WHAT % OF 1RM, ONE RARELY EXCEEDS A WORKOUT VOLUME OF 30 REPS (6 SETS OF 5 REPS)

A

90%

68
Q

WHEN WORKING WITH LOADS OF WHAT % OF 1RM, A CLIENT CAN EASILY PERFORM A WORKOUT VOLUME OF 36-60 REPS PER EXERCISE ( 3 SETS OF 12-20 REPS)

A

60%

69
Q

TRAINING PHASE AND TRAINING GOAL DICTATE REPS, SETS, INTENSITY, REST AND TEMPO AND THESE COMBINED DICTATE WHAT ?

A

VOLUME

70
Q

RESEARCH DEMONSTRATES THAT THIS PRODUCES CELLULAR (HYPERTROPHY, FAT LOSS) ADAPTATIONS ?

A

HIGHER VOLUME TRAINING

71
Q

HIGH INTENSITY TRAINING WITH LOW TRAINING VOLUMES PRODUCES GREATER WHAT ?

A

NEUROLOGIC (MAXIMAL STRENGTH, POWER) ADAPTATIONS

72
Q

NEW CLIENTS MAY BEGIN TRAINING THEIR ENTIRE BODY HOW MANY TIMES A WEEK ?

A

2 TIMES A WEEK

73
Q

RESEARCH ON TRAINING FREQUENCY INDICATES THAT THE OPTIMAL TRAINING FREQUENCY FOR IMPROVEMENTS IN STRENGTH IS HOW MANY TIMES PER WEEK ?

A

3-5/ WEEK

74
Q

RESEARCH INDICATES THAT TRAINING AT LEAST HOW MANY TIMES A WEEK IS SUFFICIENT TO MAINTAIN PHYSICAL, PHYSIOLOGICAL AND PERFORMANCE IMPROVEMENTS THAT WERE ACHIEVED DURING OTHER PHASES OF TRAINING ?

A

1-2/ WEEK

75
Q

TRAINING VOLUME ADAPTATIONS - HIGH VOLUME (LOW/MODERATE INTENSITY)

A

INCREASED MUSCLE CROSS SECTIONAL AREA
IMPROVED BLOOP LIPID SERUM PROFILE (CHOLESTEROL AND TRIGLYCERIDES)
INCREASED METABOLIC RATE

76
Q

TRAINING VOLUME ADAPTATIONS - LOW VOLUME (HIGH INTENSITY)

A

INCREASED RATE OF FORCE PRODUCTION
INCREASED MOTOR UNIT RECRUITMENT
INCREASED MOTOR UNIT SYNCHRONIZATION

77
Q

TIMEFRAME OF WORKOUT OR LENGTH OF TIME SPENT IN ONE PHASE OF TRAINING

A

TRAINING DURATION

78
Q

PROCESS OF CHOOSING APPROPRIATE EXERCISES FOR CLIENTS PROGRAM

A

EXERCISE SELECTION

79
Q

2 PROMINENT MEANINGS OF TRAINING DURATION

A
  1. TIMEFRAME FROM START TO FINISH OF WORKOUT

2. LENGTH OF TIME (# OF WEEKS) SPENT IN ONE PHASE (OR PERIOD) OF TRAINING

80
Q

TRAINING DURATION FOR A WORKOUT IS FUNCTION OF WHAT ?

A

OF REPS, # OF SETS, # OF EXERCISES AND LENGTH OF REST INTERVALS

81
Q

TRAINING PROGRAMS THAT EXCEED 60-90 MINUS (EXCLUDING WARM UP/ COOL DOWN) ARE ASSOCIATED WITH WHAT ?

A

RAPIDLY DECLINING ENERGY LEVELS

82
Q

AMOUNT OF TIME IT GENERALLY TAKES FOR BODY TO ADAPT TO A GIVEN STIMULUS AND TYPICALLY HOW LONG A PHASE OF TRAINING LAST

A

4 WEEKS

83
Q

EXERCISES CAN BE BROKEN DOWN INTO 3 DIFFERENT TYPES ON THE BASIS OF WHAT ?

A

OF JOINTS USED, MOVEMENTS PERFORMED AND ADAPTATION DESIRED

84
Q

FOCUS ON ISOLATING ONE MAJOR MUSCLE GROUP OR JOINT

A

SINGLE JOINT (BICEP CURLS, TRICEP PUSHDOWNS, CALF RAISES)

85
Q

EXERCISES THAT INVOLVE 2-3 JOINTS

A

MULTIJOINT (SQUATS, LUNGES, STEP UPS, CHEST PRESSES, ROWS)

86
Q

EXERCISES THAT INCLUDE MULTIPLE JOINT MOVEMENTS

A

TOTAL BODY (STEP UP BALANCE TO OHP, SQUAT TO 2 ARM PRESS, BARBELL CLEAN)

87
Q

STEP UP BALANCE TO OHP IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?

A

TOTAL BODY - STABILIZATION

88
Q

BALL DB CHEST PRESS
BALL DB ROW
STANDING OHP

THESE ARE EXAMPLES OF WHAT EXERCISE SELECTION ?

A

MULTIJOINT - STABLIZATION

89
Q

SINGLE LEG DB CURL IS AN EXAMPLE OF WHAT EXERCISE SELECTIONS ?

A

SINGLE JOINT - STABILIZATION

90
Q

SQUAT, CURL TO OHP IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?

A

TOTAL BODY - STRENGTH

91
Q

BENCH PRESS
SEATED ROW MACHINE
SHOULDER PRESS MACHINE

THESE ARE EXAMPLES OF WHAT EXERCISE SELECTION ?

A

MULTIJOINT - STRENGTH

92
Q

STANDING 2 ARM DB CURL THIS IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?

A

SINGLE JOINT - STRENGTH

93
Q

2 ARM PUSH PRESS IS AN EXAMPLE OF WHAT EXERCISE SELECTION ?

A

TOTAL BODY - POWER

94
Q

2 ARM MEDICINE BALL CHEST PASS
BALL MEDICINE BALL PULLOVER THROW
FRONT MEDICINE BALL OBLIQUE THROW

THESE ARE EXAMPLES OF WHAT EXERCISE SELECTION ?

A

MULTIJOINT - POWER

95
Q

CHEST PRESS ON STABILITY BALL
SINGLE LEG CABLE ROWS
SINGLE LEG DB SHOULDER PRESS ON 1/2 FOAM
SINGLE LEG SQUAT

THESE ARE EXAMPLES OF WHAT EXERCISE LEVEL ?

A

STABILIZATION

96
Q

TO DEVELOP OPTIMAL STRENGTH, THE USE OF WHAT HAS BEEN SHOWN TO BE MOST BENEFICIAL ?

A

TOTAL BODY AND MULTIJOINT EXERCISES

97
Q

BENCH PRESS
ROWS (MACHINE, SEATED CABLES, BARBELL)
SHOULDER PRESS (SEATED BARBELL, SEATED DB, MACHINE)
SQUATS/ LEG PRESS

THESE ARE EXAMPLES OF WHAT EXERCISE LEVEL ?

A

STRENGTH

98
Q

TO DEVELOP OPTIMAL POWER WHAT STRENGTH TRAINING EXERCISES CAN BE PERFORMED DURING FUNCTIONAL MOVEMENT PATTERNS ?

A

PLYOMETRIC AND EXPLOSIVE STRENGTH TRAINING

99
Q 
OVERHEAD MEDICINE BALL THROW 
MEDICINE BALL CHEST PASS
WOODCHOP THROW 
SQUAT JUMP 
TUCK JUMP
2 ARM PUSH PRESS
BARBELL CLEAN '

THESE ARE EXAMPLES OF WHAT EXERCISE LEVEL ?

A

POWER EXERCISE

100
Q

STABILIZATION CONTINUUM

A 
FLOOR 
SPORT BEAM 
HALF FOAM ROLL 
FOAM PAD
BALANCE DISC 
WOBBLE BOARD
BOSU BALL
101
Q

LOWER BODY CONTINUUM

A 
2 LEG STABLE 
STAGGERED STANCE STABLE 
SINGLE LEG STABLE 
2 LEG UNSTABLE 
STAGGERED STANCE UNSTABLE 
SINGLE LEG UNSTABLE
102
Q

UPPER BODY CONTINUUM

A

2 ARM
ALTERNATING ARMS
SINGLE ARM
SINGLE ARM W/ TRUNK ROTATION

103
Q

SPECIFIC OUTLINE, CREATED BY A FITNESS PROFESSIONAL TO MEET CLIENTS GOALS, THAT DETAILS THE FORM OF TRAINING, LENGTH OF TIME, FUTURE CHANGES AND SPECIFIC EXERCISES TO BE PERFORMED

A

TRAINING PLAN

104
Q

SYSTEMIC APPROACH TO PROGRAM DESIGN THAT USES GENERAL ADAPTATION SYNDROME AND PRINCIPLE OF SPECIFICITY TO VARY AMOUNT AND TYPE OF STRESS PLACED ON BODY TO PRODUCE ADAPTATION AND PREVENT INJURY

A

PERIODIZATION

105
Q

2 PRIMARY OBJECTIVES OF PERIODIZATION

A
  1. DIVIDING TRAINING PROGRAM INTO DISTINCT PERIODS (OR PHASES) OF TRAINING
  2. TRAINING DIFFERENT FORMS OF STRENGTH IN EACH PERIOD (OR PHASE) TO CONTROL VOLUME OF TRAINING AND PREVENT INJURY
106
Q

ALLOWS CLIENT TO TRAIN AT VARYING INTENSITIES DURING COURSE OF A WEEK, WHICH ALLOWS FOR MULTIPLE ADAPTATIONS ONCE A LEVEL OF FITNESS HAS BEEN ACHIEVED

A

UNDULATING PERIODIZATION

107
Q

TO ACCOMPLISH OBJECTS OF PERIODIZATION, TRAINING PROGRAMS SHOULD BE ORGANIZED INTO A SPECIFIC PLAN THAT INVOLVES USING WHAT ?

A

LONG TERM AND SHORT TERM GOALS AND OBJECTIVES

108
Q

LONG TERM PORTION OF A TRAINING PLAN IN OPT MODEL IS KNOWN AS WHAT ?

A

ANNUAL PLAN

109
Q

SHORT TERM PORTIONS OF TRAINING PLAN IN OPT MODEL ARE KNOWN AS WHAT ?

A

MONTHLY AND WEEKLY PLANS

110
Q

GENERALIZED TRAINING PLAN THAT SPANS 1 YEAR TO SHOW WHEN THE CLIENT WILL PROGRESS B/W PHASES

A

ANNUAL PLAN (MACROCYCLE)

111
Q

GENERALIZED TRAINING PLAN THAT SPANS 1 MONTH AND SHOWS WHICH PHASES WILL BE REQUIRED EACH DAY OF EACH WEEK

A

MONTHLY PLAN (MESOCYCLE)

112
Q

TRAINING PLAN OF SPECIFIC WORKOUTS THAT SPANS 1 WEEK AND SHOWS WHICH EXERCISES ARE REQUIRED EACH DAY OF THE WEEK

A

WEEKLY PLAN (MICROCYCLE)

113
Q

REFERS TO DIVIDING THE TRAINING PROGRAM INTO SPECIFIC CYCLES TERMED MACRO-, MESO-, AND MICRO-CYCLES

A

PERIODIZATION

114
Q

CONTROLLING THE VOLUME OF TRAINING AS A FUNCTION OF TIME IN ANY GIVEN PROGRAM, WHAT ALLOWS FOR MAXIMAL LEVELS OF ADAPTATION WHILE MINIMIZING OVERTRAINING ?

A

PERIODIZATION

115
Q

DIFFERENT PERIODS (OR PHASES) OF TRAINING SEEN IN TRADITIONAL PERIODIZATION MODEL INCLUDE WHAT ?

A

PREPARATORY PERIOD (ANATOMIC ADAPTATION)
HYPERTROPHY PERIOD
MAXIMAL STRENGTH PERIOD
POWER PERIOD

116
Q

3 PHASES OF OPT MODEL

A

STABILIZATION, STRENGTH AND POWER

117
Q

FIRST LEVEL OF TRAINING IN OPT MODEL FOCUSES ON THE MAIN ADAPTATION OF WHAT ?

A

STABILIZATION (ANATOMIC ADAPTATION)

118
Q

DESIGNED TO PREPARE BODY FOR DEMANDS OF HIGHER LEVELS OF TRAINING THAT MAY FOLLOW

A

STABILIZATION (ANATOMIC ADAPTATION)

119
Q

T OR F: STABILIZATION PHASE IS IMPORTANT FOR ALL BEGINNERS, AND NECESSARY TO CYCLE BACK THROUGH THIS LEVEL AFTER PERIODS OF STRENGTH AND POWER

A

TRUE

120
Q

SPECIFIC ADAPTATION IN STABILIZATION LEVEL

A

ENDURANCE AND STABILITY

121
Q

METHOD OF PROGRESSION IN STABILIZATION LEVEL

A

PROPRIOCEPTION (CONTROLLED UNSTABLE)

122
Q

SPECIFIC ADAPTATION IN STRENGTH LEVEL

A

STRENGTH ENDURANCE
HYPERTROPHY
MAXIMAL STRENGTH

123
Q

METHOD OF PROGRESSION IN STRENGTH LEVEL

A

VOLUME/ LOAD

124
Q

SPECIFIC ADAPTATION IN POWER LEVEL

A

POWER

125
Q

METHOD OF PROGRESSION IN POWER LEVEL

A

SPEED/ LOAD

126
Q

WHY IS IT GOOD TO CYCLE BACK TO STABILIZATION LEVEL AFTER STRENGTH AND POWER TRAINING ?

A

TO MAINTAIN HIGH DEGREE OF CORE AND JOINT STABILITY

127
Q

FOCUS OF STABILIZATION TRAINING

A
  • IMPROVE MUSCLE IMBALANCES
  • IMPROVE STABILIZATION OF CORE MUSCLES
  • PREVENT TISSUE OVERLOAD BY PREPARING MUSCLES, TENDONS, LIGAMENTS, AND JOINTS FOR UPCOMING DEMANDS
  • IMPROVE OVERALL CARDIO AND NEUROMUSCULAR CONDITION
  • ESTABLISH PROPER MOVEMENT PATTERNS AND EXERCISE TECHNIQUE
128
Q

STABILIZATION IS ACCOMPLISHED THROUGH WHAT TRAINING PROGRAM ?

A

LOW INTENSITY, HIGH REPS, EMPHASIZING CORE AND JOINT STABILIZATION

129
Q

IN THE STABILIZATION LEVEL, THE PRIMARY MEANS OF PROGRESSING (OR INCREASING INTENSITY OF TRAINING) IN THIS PERIOD IS BY INCREASING WHAT ?

A

PROPRIOCEPTIVE DEMANDS

130
Q

EXTREMELY EFFECTIVE FOR INCREASING NEUROMUSCULAR EFFICIENCY IN THE HEALTHY,ELDERLY AND UNHEALTHY POPULATIONS

A

STABILIZATION TRAINING

131
Q

STABILIZATION PERIOD OF TRAINING IN OPT MODEL CONSISTS OF ONE PHASE OF TRAINING WHICH IS WHAT ?

A

STABILIZATION ENDURANCE TRAINING

132
Q

DESIGNED TO CREATE OPTIMAL LEVELS OF STABILIZATION STRENGTH AND POSTURAL CONTROL

A

STABILIZATION ENDURANCE TRAINING

133
Q

THIS PHASE OF TRAINING FOCUSES ON:
INCREASING STABILITY
INCREASING MUSCULAR ENDURANCE
INCREASING NEUROMUSCULAR EFFICIENCY OF CORE
IMPROVING INTERMUSCULAR AND INTRAMUSCULAR COORDINATION

A

STABILIZATION ENDURANCE TRAINING

134
Q

A CLIENT IN STABILIZATION ENDURANCE TRAINING WILL TYPICALLY SPEND HOW MUCH TIME IN THIS PHASE ?

A

ABOUT 4 WEEKS

135
Q

SECOND LEVEL OF TRAINING IN OPT MODEL FOCUSES ON MAIN ADAPTATION OF STRENGTH WHICH INCLUDES WHAT ?

A

STRENGTH ENDURANCE
HYPERTROPHY
MAXIMAL STRENGTH

136
Q

DESIGNED TO MAINTAIN STABILITY WHILE INCREASING AMOUNT OF STRESS PLACED ON BODY FOR INCREASED MUSCLE SIZE AND STRENGTH

A

STRENGTH LEVEL

137
Q

T OR F: STRENGTH LEVEL IS FOR ANYONE WHO DESIRES TO INCREASE CALORIC EXPENDITURE, MUSCLE SIZE, MUSCLE STRENGTH AND BONE MINERAL DENSITY

A

TRUE

138
Q

FOCUS OF STRENGTH PERIOD OF TRAINING

A

INCREASE

  • STABILITY OF CORE MUSCLE TO STABILIZE PELVIS AND SPINE UNDER HEAVIER LOADS THROUGH COMPLETE ROM
  • LOAD BEARING CAPABILITIES OF MUSCLES, TENDONS, LIGAMENTS AND JOINTS
  • VOLUME OF TRAINING
  • METABOLIC DEMAND BY TAXING ATP-PC AND GLYCOLYSIS ENERGY SYSTEMS TO INDUCE CELLULAR CHANGES IN MUSCLE (WEIGHT LOSS OR HYPERTROPHY)
  • MOTOR UNIT RECRUITMENT, FREQUENCY OF MOTOR UNIT RECRUITMENT, AND MOTOR UNIT SYNCHRONIZATION (MAXIMAL STRENGTH)
139
Q

3 PHASES OF STRENGTH PERIOD OF TRAINING IN OPT MODEL

A 
PHASE 2 (STRENGTH ENDURANCE TRAINING) 
PHASE 3 (HYPERTROPHY TRAINING)
PHASE 4 (MAXIMAL STRENGTH TRAINING)
140
Q

HYBRID FORM OF TRAINING THAT PROMOTES INCREASED STABILIZATION ENDURANCE, HYPERTROPHY AND STRENGTH

A

STRENGTH ENDURANCE (PHASE 2)

141
Q

USES SUPERSET TECHNIQUES IN WHICH MORE STABLE EXERCISE (SUCH AS BENCH PRESS) IS IMMEDIATELY FOLLOWED WITH A STABILIZATION EXERCISE WITH SIMILAR BIOMECHANICAL MOTION (SUCH AS STABILITY BALL PUSH UP)

A

STRENGTH ENDURANCE (PHASE 2)

142
Q

HIGH AMOUNT OF VOLUME CAN BE GENERATED IN THIS PHASE OF TRAINING

A

STRENGTH ENDURANCE (PHASE 2)

143
Q

SPECIFIC FOR THE ADAPTATION OF MAXIMAL MUSCLE GROWTH, FOCUSING ON HIGH LEVELS OF VOLUME WITH MINIMAL REST PERIODS TO FORCE CELLULAR CHANGES THAT RESULT IN OVERALL INCREASE IN MUSCLE SIZE

A

HYPERTROPHY TRAINING (PHASE 3)

144
Q

PHASE THAT FOCUSES IN INCREASING THE LOAD PLACED ON TISSUE OF BODY

A

MAXIMAL STRENGTH TRAINING (PHASE 4)

145
Q

MAXIMAL INTENSITY (STRENGTH) IMPROVES WHAT ?

A

RECRUITMENT OF MORE MOTOR UNITS
RATE OF FORCE PRODUCTION
MOTOR UNIT SYNCHRONIZATION

146
Q

IN MAXIMAL STRENGTH TRAINING PHASE, THE GOAL OF THIS PHASE OF TRAINING IS PRIMARILY MAXIMAL STRENGTH, PT WILL WANT TO INCREASE WHAT ?

A

INTENSITY (LOAD) AND VOLUME (SETS)

147
Q

3RD LEVEL OF TRAINING, DESIGNED TO INCREASE RATE OF FORCE PRODUCTIONS (OR SPEED OF MSUCLE CONTRACTION)

A

POWER LEVEL

148
Q

THIS FORM OF TRAINING USES ADAPTATIONS OF STABILIZATION AND STRENGTH

A

POWER LEVEL

149
Q

FORCE MULTIPLIED BY VELOCITY =? (F X V =?)

A

POWER

150
Q

T OR F: ANY INCREASE IN EITHER FORCE OR VELOCITY WILL PRODUCE AN INCREASE IN POWER

A

TRUE

NASM CPT EXAM STUDY GUIDE (27 decks)

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