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NASM Free ch. 14 newer version > Chapter 14 (best version) Integrated Program Design and the OPT Model > Flashcards

Chapter 14 (best version) Integrated Program Design and the OPT Model Flashcards

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1
Q

What are important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations the body will incur.

A

Acute Variables

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2
Q

A rep includes three actions. Describe these in the order it is notated for NASM.

A

Eccentric - movement along the direction of resistance, overpowered by that resistance. (squatting to the ground, or lowering the barbell)

Isometric - pause

Concentric - movement overpowering
the direction of resistance. (lifting from a squat, or lifting the barbell)

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3
Q

More intensity means the more or less reps?

A

Less

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4
Q

Higher reps at a lower intensity means more or fewer sets?

A

Fewer

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5
Q

Programs should not exceed how many minutes or they will have a negative effect on a training program and raise the risk of minor infections especially upper respiratory infections.

A

60-90 minutes

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6
Q

For resistance training, how many REPS are used for each stage of the OPT model? (except Stage 2)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • Muscular Endurance/Stabilization 12-20 reps
  • Hypertrophy 6-12
  • Maximal Strength 1-5
  • Power 1-10
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7
Q

Fewer reps at a higher intensity will have more or fewer SETS?

A

More

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8
Q

For resistance training, how many SETS are used for each stage of the OPT model? (except Stage 2)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • Muscular Endurance/Stabilization 1-3 sets
  • Hypertrophy 3-5
  • Maximal Strength 4-6
  • Power 3-5
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9
Q

For resistance training, what INTENSITY is used for each stage of the OPT model? (except Stage 2)

What does 1RM mean?

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 5 and 4
A

1RM = 1 Repetition Maximum

  • Muscular Endurance/Stabilization 50–70% of 1RM
  • Hypertrophy 75-85% of 1RM
  • Maximal Strength 85-100% of 1RM
  • Power 30-45% of 1RM, or 10% of body weight
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10
Q

What REST period is used for each stage of the OPT model? (except Stage 2)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • Muscular Endurance/Stabilization 0-90 sec
  • Hypertrophy 0-60 sec
  • Maximal Strength 3-5 min
  • Power 3-5 min
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11
Q

For resistance training, what TEMPO is used for each stage of the OPT model? (except Stage 2)(use counts for stage 3 and 1)

  1. STABILIZATION/ENDURANCE
  2. Strength Endurance (superset 3 and 1)
  3. HYPERTROPHY muscle size
  4. MAXIMAL STRENGTH
  5. POWER superset 4 and 5
A
  • Muscular Endurance/Stabilization–SLOW (4/2/1) (for more demand on connective tissue and stabilizing muscles).
  • Hypertrophy–MODERATE (2/0/2)
  • Maximal Strength–FAST/EXPLOSIVE
  • Power–FAST/EXPLOSIVE
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12
Q

What is the benefit of using higher reps?

A

Builds connective tissue (tendons, ligaments) strength, stability, and muscular endurance

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13
Q

What is the amount of physical training performed within a specific period.

A

Training Volume

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14
Q

Training volume is always _______ related to intensity

A
  • Inversely
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15
Q

30 seconds, 60 seconds, and 3 minutes of rest will allow for what percentage of ATP and PC (phosphocreatine) supplies?

A

30sec - 50%

60sec - 85-90%

3min - 100%

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16
Q

Why should beginning clients use longer rest periods?

A

To prevent too much fatigue that could cause poor precision and thus injury.

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17
Q

Increased motor unit recruitment and synchronization is an adaptation of high or low training volume with high or low/moderate intensity?

(mark this question low the first time around to randomize card order)

A

Low training volume with High intensity

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18
Q

Incr. muscl. cross-sectional area is an adaptation of high or low training volume with high or low/moderate intensity?

(mark this question low the first time around to randomize card order)

A

High training volume with Low moderate intensity

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19
Q

Improved blood lipid serum profile (improved cholesterol and triglycerieds) is an adaptation of high or low training volume with high or low/moderate intensity?

(mark this question low the first time around to randomize card order)

A

High training volume with Low moderate intensity

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20
Q

Increased rate of force production is an adaptation of high or low training volume with high or low/moderate intensity?

A

Low training volume with High intensity

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21
Q

Increased metabolic rate is an adaptation of high or low training volume with high or low/moderate intensity?

(mark this question low the first time around to randomize card order)

A

High training volume with Low moderate intensity

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22
Q

Exercises can use :

  • total body,
  • multijoint,
  • single joint,
  • or controlled and unstable.

When selecting an exercise, which of these forms of exercise can be used in the Power level, in the Strength level, and in the Endurance/Stabilization level?

A

POWER:

  • total body,
  • multi joint.

STRENGTH:

  • total body,
  • multi joint,
  • single joint.

ENDURANCE/STABILIZATION:

  • total body,
  • multi joint,
  • singe joint,
  • controlled and unstable.
23
Q

Planned fitness training is also called what word?

A

Periodization

24
Q

How long is a macrocycle, a mesocycle and a microcycle period of training?

A

Macrocycle - 1 year.
Mesocycle - 1-3 months.
Microcycle - 1 week

25
Q

What are the two benefits of periodization?

A

Allows for maximal level of adaptation, while minimizing overtraining

26
Q

How do you increase the intensity of training, (the primary means of progressing) in the Stabilization stage, Strength stage, and the Power stage?

A

Stabilization–Incr. proprioception (controlled instability).

Strength–Volume/load.

Power–Speed/load.

27
Q

What are 4 benefits of the STRENGTH level?

A

Increase:

  1. Caloric expenditure.
  2. Muscle size.
  3. Muscle strength.
  4. Bone and mineral density.
28
Q

What are the the phases of the STRENGTH LEVEL of the OPT model in the correct order?

A

Phase 2 - Strength ENDURANCE training.

Phase 3 - HYPERTROPHY training.

Phase 4 - MAXIMAL strength training.

29
Q

The STRENGTH ENDURANCE phase entails the use of what sort of techniques? Give an example.

A

Supersets - a more stable exercise (like a bench press) immediately followed by a stabilization exercise with similar bio-mechanical motions (like stability ball push-up

30
Q

What is the benefit of HYPERTROPHY Training?

What sort of exercises does it entail?

A

Maximum muscle growth.

High volume and intensity with minimal rest periods.

31
Q

What phase comes after Hypertrophy training? What number phase is it? What LEVEL is it in?

A

Any other phase. Phase 3, Level 2

32
Q

What are the 3 benefits of the MAXIMAL STRENGTH training phase?

What number phase is it? What LEVEL is it?

A

Improves:

  1. Recruitment of more motor units.
  2. Rate of force production
    (Useful for sport performance: sprint, jump, cycling, GOLF!)
  3. Motor unit synchronization.

Phase 4, Level 2

33
Q

What phases can progress after MAXIMAL STRENGTH Training phase?

A

Phase 1, 2, or progressing to phase 5.

34
Q

The POWER phase is what number PHASE and what LEVEL?

How is this achieved?

What sort of exercises are used? Give examples.

A

Phase 5. Level 3

Used the adaptations of stabilization and strength acquired in the previous phases and applies them with MORE REALISTIC SPEEDS that the body will encounter in everyday life and in sports.

Exercises will be a superset of first strength training (like a bench press) and then a power exercise (like a medicine ball chest pass) at high speeds.

35
Q

What 3 variables can be increased in the POWER phase? This is also an equation.

A

Increasing the number of sets, the force (the load), or velocity (the speed). Power = Force x Velocity

36
Q

How heavy of a load should be used in the Power phase and at what speed?

A

Super set of a maximal strength exercise at High loads (85-100%) and then a light load (30-45%) at fast speeds

37
Q

What are the 3 benefits of the POWER and Maximal Strength phase?

A

Improves:

  • Recruitment of more motor units that are more synchronized
  • Rate of force production

(This is just like phase 4–the Maximal Strength training phase)

38
Q

What phases should be used at what frequency each month in an annual plan with the goal of FAT REDUCTION?

A

Every other month alternate between phases 1 and 2, but include cardio every month.

39
Q

When the goal is HYPERTROPHY, or increasing lean body mass, what is the monthly plan for the various phases?

A

Start with phase 1 and then cycle through the first 4 phases, Returning to phase 1 when recovery is needed.

40
Q

When the client’s goal is PERFORMANCE, what schedule of phases should be used?

A

1st month–Phase 1 only, to prevent injury in the future.

41
Q

Why are certain phases optional when the goal is to increase performance?

A

Phase 3 is dedicated to maximal hypertrophy it doesn’t meet the goal of performance.

42
Q

No matter what the client’s goal is, how should cardio be incorporated with the OPT phases?

A

Cardio is done throughout the week, increasing in its stages of intensity as the client becomes physically ready for it.

Always put a high intensity cardio day with a low intensity phase, and a high intensity phase with a low intensity cardio!

43
Q

Do you remember what OPT stands for again?

A

Optimal Performance Training model

44
Q

What is it called when a client trains at various intensities during the course of the week?

A

Undulating Periodization

45
Q

What is it called when a client trains at various intensities or phases during the course of the week?

A

Undulating Periodization

46
Q

Resistance training in Muscular ENDURANCE and Stabilization is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period
A
  • 12-20 Reps
  • 1-3 Sets
  • 50-70% of 1RM
  • Slow Tempo (4/2/1)
  • 0-90 sec rest
47
Q

Resistance training in HYPERTROPHY (muscle growth) is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period
A
  • 6-12 reps
  • 3-5 sets
  • 75-85% of 1RM
  • Moderate tempo (2/0/2)
  • 0-60 sec rest
48
Q

Resistance training in MAXIMAL STRENGTH is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period).
A
  • 1-5 reps
  • 4-6 sets
  • 85-100% of 1RM
  • Fast/explosive
  • 3-5 min rest
49
Q

Resistance training in POWER adaptations is best achieved by performing:

  • Reps
  • Sets
  • % Intensity
  • Tempo
  • Rest Period
A
  • 1-10 reps
  • 3-5 sets
  • 30-45% of 1 RM or 10% of body weight
  • Fast/explosive tempo
  • 3-5 min rest
50
Q

How does one calculate the workout volume in terms of reps?

A

Reps x Sets

because the WORKOUT volume is the volume of reps for the entire workout

51
Q

When working out with loads exceeding 90% of an individual’s maximum (1RM) a client would not exceed a workout volume of:

A

5 reps x 6 sets = 30 reps

52
Q

When training in the STABILIZATION LEVEL, what is the progression of intensity for the arms? (4)

A
  • 2 arms
  • Alternating arms
  • Single arm
  • Single arm w/trunk rotation
53
Q

When training in the STABILIZATION LEVEL, what is the progression of intensity for the legs? (6)

A
  • 2 legs stable
  • Staggered stance stable
  • Single leg stable
  • 2 leg unstable
  • Staggered stance unstable
  • Single leg unstable

NASM Free ch. 14 newer version (2 decks)

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