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Nasm > Chapter 14 > Flashcards

Chapter 14 Flashcards

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1
Q

What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?

A

0-60 seconds

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2
Q

What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?

A

4/2/1

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3
Q

What is the recommended rest period in between pairs in the Power Phase of the OPT Model (with reference to resistance training)?

A

1-2 min

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4
Q

What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)?

A

3-5 min

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5
Q

What are the acute variables of training?

A

Repetitions; sets; training intensity; repetition tempo; training volume; rest interval; training frequency; training duration; exercise selection

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6
Q

What is the repetition range for resistance training in Phase 3 of the OPT Model?

A

6-12

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7
Q

What is the repetition range for resistance training in the phase of Strength Endurance Training?

A

8-12

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8
Q

What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?

A

2/0/2 strength exercise and 4/2/1 stabilization exercise

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9
Q

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

A

70-80%

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10
Q

What is the repetition range for resistance training in Phase 4 of the OPT Model?

A

1-5

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11
Q

What is the tempo for stabilization-plyometric exercises?

A

3-5 second hold on landing

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12
Q

What is the recommended tempo for core exercises in Phase 2 of the OPT Model?

A

Medium

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13
Q

What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?

A

Repeating

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14
Q

What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?

A

X/x/x

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15
Q

What is the recommended tempo for core-power exercises?

A

Xxx

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16
Q

What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?

A

1-5 reps strength and 8-10 reps power

17
Q

What is the recommended percentage of intensity for power exercises performed in Phase 5?

A

30-45

18
Q

What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?

A

Hypertrophy

19
Q

With what percent of 1RM is muscular endurance and stabilization best developed?

A

50-70

20
Q

What are the acute variables for active-isolated stretching?

A

1-2 sets; hold 1-2 seconds; 5-10 repetitions

21
Q

What are the acute variables for dynamic stretching?

A

1 set; 10 repetitions; 3-10 exercises

22
Q

Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation

A

Periodization

23
Q

What are 2 primary objectives of periodization?

A

Divide the training program into distinct periods of training, and train different forms of strength with each period to control the volume of training and prevent injury

24
Q

The long term macrocycle of a training regimen over one year’s time

A

Annual time

25
Q

Details the specific weeks and days of each workout for a mesocycle

A

Monthly plan

26
Q

Microcycle training can best be described as what type of plan?

A

Weekly plan

27
Q

What are 4 primary focuses of Phase 1, Stabilization Endurance Training?

A

Increase stability; increasing muscular endurance; increasing neuromuscular efficiency of the core musculature; improving intermuscular and intramuscular coordination

28
Q

What are three goals of Phase 4 of the OPT Model?

A

Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance

29
Q

How many core exercises should be included in Phase 2 of the OPT Model?

A

1-3

30
Q

What are two methods of progression in Maximal Strength Training level of the OPT Model?

A

Volume and load

31
Q

In which phase would one superset a strength exercise with a similar stability exercise?

A

Phase 2

32
Q

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

A

Hypertrophy

33
Q

At which OPT phase may heavier loads require longer rest periods?

A

Phase 4

34
Q

Upper body progressions examples

A

Two-arm - alternating arms - single-arm

Nasm (12 decks)

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