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NASM CPT > Chapter 14 > Flashcards

Chapter 14 Flashcards

Integrated Program Design and the OPT model

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1
Q

What are the 5 phases of the OPT model?

A
  1. Stabilization endurance
  2. Strength and endurance
  3. Hypertrophy
  4. Maximal strength
  5. Power
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2
Q

What is the format for tempo?

A

a/b/c or eccentric/isometric/concentric

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3
Q

What variables should you include in a training program?

A

sets, intensity, repetitions, tempo, and rest period

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4
Q

How many repetitions in phase one/stabilization endurance of the OPT model?

A

12-30

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5
Q

How many repetitions in phase two/strength endurance of the OPT model?

A

8-12

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6
Q

How many repetitions in phase three/hypertrophy of the OPT model?

A

6-12

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7
Q

How many repetitions in phase four/maximal strength of the OPT model?

A

1-5

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8
Q

How many repetitions in phase five/power of the OPT model?

A

1-10

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9
Q

How many sets in phase five/power of the OPT model?

A

3-6

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10
Q

How many sets in phase four/maximal strength of the OPT model?

A

4-6

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11
Q

How many sets in phase three/hypertrophy of the OPT model?

A

3-5

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12
Q

How many sets in phase two/strength endurance of the OPT model?

A

2-4

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13
Q

How many sets in phase one/stabilization endurance of the OPT model?

A

1-3

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14
Q

What tempo is used in phase one/stabilization endurance of the OPT model?

A

4/2/1

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15
Q

What tempo is used in phase two/strength endurance of the OPT model?

A

2/0/2

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16
Q

What tempo is used in phase three/hypertrophy of the OPT model?

A

2/0/2

17
Q

What tempo is used in phase four/maximal strength or five/power of the OPT model?

A

none

18
Q

What rest time is typical in phase five/power of the OPT model?

A

3-5 minutes

19
Q

What rest time is typical in phase four/maximal strength of the OPT model?

A

3-5 minutes

20
Q

What rest time is typical in phase three/hypertrophy of the OPT model?

A

0-60 seconds

21
Q

What rest time is typical in phase two/strength endurance of the OPT model?

A

0-60 seconds

22
Q

What rest time is typical in phase one/stabilization endurance of the OPT model?

A

0-90 seconds

23
Q

What is the typical frequency of phases 1-5?

A

2-4 times per week

24
Q

What is the typical duration of phase 1?

A

4-6 weeks

25
Q

What is the typical duration of phases 2-5?

A

4 weeks

26
Q

What is the intensity of exercises in phase 1/stabilization endurance?

A

50-70% 1 RM

27
Q

What is the intensity of exercises in phase 2/strength endurance?

A

70-80% 1 RM

28
Q

What is the intensity of exercises in phase 3/hypertrophy?

A

75-85% 1 RM

29
Q

What is the intensity of exercises in phase 4/maximal strength?

A

85-100% 1 RM

30
Q

What is the intensity of exercises in phase 5/Power?

A

10% BW

31
Q

What is the core training tempo in the power phase?

A

none

32
Q

What is the core training tempo in the maximal strength phase?

A

1/1/1

33
Q

What is the core training tempo in the hypertrophy and strength endurance phases?

A

medium

34
Q

What is the core training tempo in the stabilization endurance phase?

A

4/2/1

NASM CPT (20 decks)

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