Chapter 14: Integrated Program Design and the Optimum Performance Training (OPT) Model Flashcards
program design
a purposeful system or plan put together to help an individual achieve a specific goal
acute variables
important components that specify how each exercise is to be performed
repetition (or “rep”)
one complete movement of a single exercise
set
a group of consecutive repetitions
training intensity
an individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage
repetition tempo
the speed with which each repetition is performed
rest interval
the time taken to recuperate between sets ot exercises
training volume
amount of physical training / total amount of work performed within a specified period
training frequency
the number of training sessions performed during a specified period (usually 1 week)
training duration
the timeframe of a workout or the length of time spent in one phase of training
exercise selection
the process of choosing appropriate exercises for a client’s program and allow for optimal achievement of the desired adaptation
training plan
the specific outline, created by a fitness professional to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed
annual plan
generalized training plan that spans 1 year to show when the client will progress between phases
monthly plan
generalized training plan that spans 1 month and shows which phases will be required each day of each week
weekly plan
training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week
designing safe and effective exercise training programs requires a variety of skills, such as…
- knowledge gained through education
- personal interest in exercise
- the ability to communicate effectively with clients
- experience in working with other, more experienced trainers
- past experiences
personal trainers should be able to answer the following questions with confidence for all their clients
- what exercises are most appropriate for my client/
- what exercises are contraindicated for my client?
- what exercise intensities are appropriate for my client?
- how many exercises are appropriate for my client?
- how many sets and repetitions should I have my client perform?
- how many days per week should my client train?
purpose of a training program
to provide a pathway to help clients achieve their health and fitness goals
concepts a personal trainer needs to understand in order to effectively creates training program
acute variables
-what are they?
-how do they affect the desired adaptation
-how do they affect the overall training program?
the OPT model (planned fitness training - periodization)
-how and why must the physiologic, physical, and performance adaptations of stabilization, strength, and power take place in a planned, progressive manner to establish the proper foundation for each subsequent adaptation?
the 5 phases of training in the OPT model
-how do these phases promote specific adaptations?
-what are the acute variables for each of the phases?
application
-how are the right exercises selected?
-how are the right acute variables selected?
-how are both applied in a systematic manner to different populations with different goals?
NASM designed the OPT model as a ___, ____, ____ training program
planned, systematic, periodized
the OPT model was developed to concurrently improve all functional abilities, such as…
flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance
what are the most fundamental components of designing a training program?
acute variables
how do acute variables determine?
the amount of stress placed on the body and, ultimately, what adaptations the body will incur
list of acute variables of training
- repetitions
- sets
- training intensity
- repetition tempo
- training volume
- rest interval
- training frequency
- training duration
- exercise selection
what do most repetitions involve?
the 3 muscle actions: concentric, isometric, and eccentric
true or false: repetitions can be a means to count the time the muscles are under tension (time under tension)
TRUE
true or false: all acute variables are interdependent
TRUE
-this means that the specific use of one will affect the other
acute variables for muscular endurance and stabilization
- reps: 12-20
- sets: 1-3
- intensity: 50-70% of 1RM
- tempo: slow (4/2/1)
- rest: 0-90s
acute variables for hypertrophy
- reps: 6-12
- sets: 3-5
- intensity: 75-85% of 1RM
- tempo: moderate (2/0/2)
- rest: 0-60s
acute variables for maximal strength adaptations
- reps: 1-5
- sets: 4-6
- intensity: 85-100% of 1RM
- tempo: fast/explosive
- rest: 3-5 min
acute variables for power adaptations
- reps: 1-10
- sets: 3-6
- intensity: 30-45% of 1RM (using weights) or <10% of body weight (using medicine balls)
- tempo: fast/explosive
- rest: 3-5 min
there is an ___ relationship between sets, repetitions, and intensity
inverse
how can training in an unstable environment increase training intensity?
it requires greater motor unit recruitment, which leads to greater energy expenditure per exercise and allows for optimal development of neuromuscular efficiency
why does the OPT model place a major emphasis on the repetition tempo spectrum?
because it has a significant impact on the functional outcome of the stresses tissues
what is the result of emphasizing eccentric and isometric muscle actions at slower velocities during the initial stabilization phases of training?
-more demand is placed on the connective tissue (as well as the stabilizing muscles) and better prepares the nervous system for functional movements
dynamic resistance training, as well as isometric training, can significantly reduce what?
ATP/PC supplies
the ability to replenish ATP/PC supplies if crucial for what?
optimal performance and the desired adaptation
20-30 seconds recovery allows for…
50% recovery of ATP and PC
40 seconds recovery allows for…
75% recovery of ATP and PC
60 seconds recovery allows for…
85-90% recovery of ATP and PC
3 minutes recovery allows for…
100% recovery of ATP and PC
what can inadequate rest intervals result in?
- less energy for the next set > fatigue > decreased neuromuscular control, force production and stabilization > decreased motor unit recruitment
- decrease in performance
- altered movement patterns
- injury
what can extended rest intervals result in?
- decreased neuromuscular activity
- decreased body temperature
factors for appropriate rest intervals
- training experience
- training intensity
- tolerance of short rest periods
- muscle mass
- general fitness level
- training goals
- nutritional status
- recoverability
true or false: individuals who are starting an exercise routine may respond better to longer rest periods until they adjust to the demands of their program
TRUE
what do longer rest periods help to ensure?
proper exercise technique (by reducing the amount of fatigue, the individual may be able to perform each exercise with greater precision)
true or false: all training is cumulative
TRUE
why is it important to plan and control training volume?
to prevent overtraining
training volume varies among individuals and is based on:
- training phase
- goals
- age
- work capacity or training status
- recoverability
- nutritional status
- injury history
- life stress
volume is ___ related to intensity
inversely
when working with loads exceeding 90% of an individual’s maximum, one rarely exceeds a workout volume of….
30 repetitions (6 sets of 5 repetitions) per exercise
when working with loads of 60% of maximum, a client can easily perform a workout volume of….
36-60 repetitions per exercise (3 sets of 12-20 repetitions)
higher volume training produces ___ adaptations
cellular (hypertrophy, fat loss)
higher intensity training with low volumes produces greater ___ adaptations
neurological (maximal strength, power)
high volume (low/moderate intensity) adaptations
- increased muscle cross-sectional area
- improved blood lipid serum profile (improved cholesterol and triglycerides)
- increased metabolic rate
low volume (high intensity) adaptations
- increased rate of force production
- increased motor unit recruitment
- increased motor unit synchronization
the number of training sessions per week per body part is determined by many factors, including…
- training goals
- age
- general health
- work capacity
- nutritional status
- recoverability
- lifestyle
- other stressors
two prominent meanings of training duration
- the timeframe from the start of the workout to the finish of the workout
- the length of time (number of weeks) spent in one phase (or period) of training
training programs that exceed ___ minutes (excluding warm-up/cool-down) are associated with rapidly declining energy levels
60-90
results of training for over 90 minutes
alterations in hormonal and immune system responses that can have a negative effect on a training program and raise the risk of minor infections, especially upper respiratory infections
what factors determine training duration for a phase
the client’s level of physical ability, goal, and compliance to the program
how long does a phase of training typically last?
4 weeks, as this is the amount of time it generally takes for the body to adapt to a given stimulus
single joint exercises
focus on isolating one major muscle group or joint
multijoint exercises
use the involvement of two or three joints
total body exercises
include multiple joint movements
single joint exercise examples
- biceps curls
- triceps pushdowns
- calf raises
multijoint exercise examples
- squats
- lunges
- step-ups
- chest presses
- rows
total body exercise examples
- step-up balance to overhead press
- squat to two-arm press
- barbell clean
endurance / stabilization exercise selection
total body; multijoint or single joint; controlled unstable
strength exercise selection
total body; multijoint or single joint
power exercise selection
total body; multijoint (explosive)
total body stabilization exercises
-step-up, balance to overhead press
multijoint stabilization exercises
- ball dumbbell chest press
- ball dumbbell row
- standing overhead press
single joint stabilization exercises
-single-leg dumbbell curl
total body strength exercises
-squat, curl to overhead press
multijoint strength exercises
- bench press
- seated row machine
- shoulder press machine
single joint strength exercises
-standing two-arm dumbbell curl
total body power exercises
-two-arm push press
multijoint power exercises
- two-arm medicine ball chest press
- ball medicine ball pullover throw
- front medicine ball oblique throw
stabilization continuum
floor > sport beam > half foam roll > foam pad > balance disc > wobble board > BOSU ball
lower body continuum
two-legs stable > staggered-stance stable > single-leg stable > two-leg unstable > staggered-stance unstable > single-leg unstable
upper body continuum
two-arm > alternating arms > single-arm > single-arm with trunk rotation
optimal training frequency for improvements in strength
3-5 times per week
periodization
- a systematic approach to program design that uses the general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury
- the scientific basis that allows fitness professionals to strategically plan and design programs without the risk of placing improper stresses on the body
true or false: periodization varies the focus of a training program at regularly planned periods of time to produce optimal adaptation
TRUE
2 primary objectives of periodization
- dividing the training program into distinct periods (or phases) of training
- training different forms of strength in each period (or phase) to control the volume of training and to prevent injury
what does undulating periodization allow for?
-allows the client to train at varying intensities during the course of a week, which allows for multiple adaptations once a level of fitness has been achieved
long-term portion of a training plan
annual plan
short-term portions of a training plan
monthly and weekly plans
what does an annual plan show?
-how the OPT training program will progress for the long term, from month-to-month, to meet the desired goal
what does a monthly plan show?
- the specific days of each workout, showing the client exactly what phase of the OPT model will be required for each day of the week as well when the reassessment will occur
- also shows the client the necessary cardio requirements
what does a weekly plan show?
gives the client a picture of exactly what phases will be used in his or her workout for that period
macrocycle
annual plan
mesocycle
monthly plan
microcycle
weekly plan
true or false: periodization provides for the repeated use of different forms of training at specific times in an annual training program to elicit different adaptations in the body
TRUE
what is the result of intentionally cycling through different periods of training?
the acute variables are manipulated to adjust to volume of training
by controlling the volume of training as a function of time in any given program, periodization allows for…
maximal levels of adaptation while minimizing overtraining, while minimizing overtraining, which is a primary benefit of periodization, because overtraining will lead to fatigue and eventual injury
the different periods of training seen in a traditional periodization model include…
a preparatory period (termed anatomic adaptation), a hypertrophy period, a maximal strength period, and a power period
the prepratory period is termed as…
anatomic adaptation
stabilization level - specific adaptations
- endurance
- stability
stabilization level - phases used
1
stabilization level - method of progression
- proprioception (controlled unstable)
- can also progress acute variables by increasing volume and intensity, or decreasing rest periods
strength level - specific adaptations
- strength endurance
- hypertrophy
- maximal strength
strength level - phases used
2, 3, 4
strength level - method of progression
volume / load
power level - specific adaptation
power
power level - phases used
5
power level - method of progression
speed / load
true or false: it is necessary to cycle back through the stabilization level after periods of strength and power training to maintain a high degree of core and joint stability and allow the body to actively rest from more intense bouts of training
TRU
which level of training in the OPT model focuses on anatomic adaptation?
stabilization
the focus of stabilization training includes…
- improving muscle imbalances
- improving stabilization of the core musculature
- preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training
- improving overall cardiorespiratory and neuromuscular condition
- establishing proper movement patterns and exercise technique
phase 1
stabilization endurance
phase 2
strength endurance
phase 3
hypertrophy
phase 4
maximal strength
phase 5
power
phase 1 focuses on…
- increasing stability
- increasing muscular endurance
- increasing neuromuscular efficiency of the core musculature
- improving intermuscular and intramuscular coordination
stabilization endurance training is designed to create what?
optimal levels of stabilization strength and postural control
phase 1 - flexibility acute variables
- reps: 1
- sets: 1-3
- tempo: 30s hold
- frequency: 3-7/wk
- duration: 4-6 wk
- exercise selection: SMR & static
phase 1 - core acute variables
- reps: 12-20
- sets: 1-4
- tempo: slow 4/2/1
- rest interval: 0-90s
- frequency: 2-4/wk
- duration: 4-6 wk
- exercise selection: 1-4 core-stabilization
phase 1 - balance acute variables
- reps: 12-20 or 6-10 SL
- sets: 1-3
- tempo: slow 4/2/1
- rest interval: 0-90s
- frequency: 2-4/wk
- duration: 4-6 wk
- exercise selection: 1-4 balance-stabilization
phase 1 - plyometric acute variables
- reps: 5-8
- sets: 1-3
- tempo: 3-5s hold on landing
- rest interval: 0-90s
- frequency: 2-4/wk
- duration: 4-6 wk
- exercise selection: 0-2 plyometric-stabilization
phase 1 - SAQ acute varaibles
- reps: 2-3
- sets: 1-3
- tempo: moderate
- rest interval: 0-90s
- frequency: 2-4/wk
- duration: 4-6 wk
- exercise selection: 4-6 drills with limited horizontal inertia and unpredictability
phase 1 - resistance acute variables
- reps: 12-20
- sets: 1-3
- tempo: 4/2/1
- % intensity: 50-70%
- rest interval: 0-90s
- frequency: 2-4/wk
- duration: 4-6 wk
- exercise selection: 1-2 stabilization progression
strength training is a necessary progression from stabilization for anyone who desires to increase…
- caloric expenditure
- muscle size
- muscle strength
- bone mineral density
the focus of the strength period of training is to…
- increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more complete ranges of motion
- increase the load-bearing capabilities of muscles, tendons, ligaments, and joints
- increase the volume of training
- increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle (weight loss or hypertrophy)
- increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)
supersets in phase 2
a more stable exercise (such as bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (such as a stability ball push-up)
phase 2 - flexibility acute variables
- reps: 5-10
- sets: 1-2
- tempo: 1-2s hold
- frequency: 3-7/wk
- duration: 4 wk
- exercise selection: SMR & active
phase 2 - core acute variables
- reps: 8-12
- sets: 2-3
- tempo: medium
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 1-3 core-strength
phase 2 - balance acute variables
- reps: 8-12
- sets: 2-3
- tempo: medium
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 1-3 balance-strength
phase 2 - plyometric acute variables
- reps: 8-10
- sets: 2-3
- tempo: repeating
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 1-3 plyometric-strength
phase 2 - SAQ acute variables
- reps: 3-5
- sets: 3-4
- tempo: fast
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection 6-8 drills allowing greater horizontal inertia but limited unpredictability
phase 2 - resistance acute variables
- reps: 8-12
- sets: 2-4
- tempo: (str) 2/0/2 (stab) 4/2/1
- % intensity: 70-80%
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4wk
- exercise selection: 1 strength superset with stabilization
hypertrophy training is specific for the adaptation of…
maximal muscle growth
what does hypertrophy training focus on?
high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size
phase 3 - flexibility acute variables
- reps: 5-10
- sets: 1-2
- tempo: 1-2s hold
- frequency: 3-7/wk
- duration: 4 wk
- exercise selection: SMR & active
phase 3 - core acute variables
- reps: 8-12
- sets: 2-3
- tempo: medium
- rest interval: 0-60s
- frequency: 3-6/wk
- duration: 4 wk
- exercise selection: 0-4 core-strength
phase 3 - balance acute variables
- reps: 8-12
- sets: 2-3
- tempo: medium
- rest interval: 0-60s
- frequency: 3-6/wk
- duration: 4 wk
- exercise selection: 0-4 balance-strength
phase 3 - plyometric acute variables
- reps: 8-10
- sets: 2-3
- tempo: repeating
- rest interval: 0-60s
- frequency: 3-6/wk
- duration: 4 wk
- exercise selection: 0-4 plyometric-strength
phase 3 - SAQ acute variables
- reps: 3-5
- sets: 3-4
- tempo: fast
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability
phase 3 - resistance acute variables
- reps: 6-12
- sets: 3-5
- tempo: 2/0/2
- % intensity: 75-85%
- rest interval: 0-60s
- frequency: 3-6/wk
- duration: 4 wk
- exercise selection: 2-4 strength level exercise / body part
the maximal strength training phase focuses on…
increasing the load placed on the tissues of the body
maximal intensity improves…
- recruitment of more motor units
- rate of force production
- motor unit synchronization
phase 4 - flexibility acute variables
- reps: 5-10
- sets: 1-2
- tempo: 1-2s hold
- frequency: 3-7/wk
- duration: 4 wk
- exercise selection: SMR & active
phase 4 - core acute varaibles
- reps: 8-12
- sets: 2-3
- tempo: medium 1/1/1
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 0-3 core-strength
phase 4 - balance acute variables
- reps: 8-12
- sets: 2-3
- tempo: medium 1/1/1
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 0-3 balance-strength
phase 4 - plyometric acute variables
- reps: 8-10
- sets: 2-3
- tempo: repeating
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 0-3 plyometric-strength
phase 4 - SAQ acute variables
- reps: 3-5
- sets: 3-4
- tempo: fast
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability
phase 4 - resistance acute variables
- reps: 1-5
- sets: 4-6
- tempo: X/X/X (as fast as can be controlled)
- % intensity: 85-100%
- rest interval: 3-5 min
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 1-3 strength
power training is designed to increase what?
the rate of force production (or speed of muscle contraction)
power training uses the adaptations of stabilization and strength acquired in the previous phases of training and applies them with….
more realistic speeds and forces that the body will encounter in everyday life and in sports
power is simply defined as…
force multiplied by velocity (P = F x V)
to develop optimal levels of power, individuals should train with both ___ and ___
heavy loads (85-100%) and light loads (30-45%) at high speeds
the focus of power training is to increase the rate of force production by increasing…
the number of motor units activated, the synchrony between them, and the speed at which they are excited
phase 5 supersets
barbell bench press (strength exercise/force) with a medicine ball chest pass (power exercise/velocity)
different levels of training seen in a traditional periodization model
anatomic adaptation, hypertrophy, maximal strength, and power
phase 5 - flexibility acute variables
- reps: 10-15
- sets: 1-2
- tempo: controlled
- frequency: 3-7/wk
- duration: 4 wk
- exercise selection: SMR & dynamic 3-10 exercises
phase 5 - core acute variables
- reps: 6-12
- sets: 2-3
- tempo: X/X/X (as fast as can be controlled)
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 0-2 core-power
phase 5 - balance acute variables
- reps: 8-12
- sets: 2-3
- tempo: controlled
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 0-2 balance-power
phase 5 - plyometric acute varaibles
- reps: 8-12
- sets: 2-3
- tempo: X/X/X (as fast as can be controlled)
- rest interval: 0-60s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 0-2 plyometric-power
phase 5 - SAQ acute variables
- reps: 3-5
- sets: 3-5
- tempo: X/X/X (as fast as can be controlled)
- rest interval: 0-90s
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 6-10 drills allowing maximal horizontal inertia and unpredictability
phase 5 - resistance acute variables
- reps: 1-5 (S), 8-10 (P)
- sets: 3-5
- tempo: X/X/X for S & P (as fast as can be controlled)
- % intensity: 85-100% (S), up to 10% BW or 30-45% 1RM (P)
- rest interval: 1-2 min between pairs, 3-5 min between circuits
- frequency: 2-4/wk
- duration: 4 wk
- exercise selection: 1 strength superset with 1 power
the goal of reducing body fat requires clients to follow the simple principle of….
burning more calories than they consume
what is the beset way to increase the calories burned?
move more!
weight training provides an extremely potent means to burn calories when it is combined with ___ by maintaining, or even increasing, lean muscle tissue
cardiorespiratory training
more activity and greater amounts of lean body mass result in…
more calories burned during exercise and throughout the day
phases used for clients with the goal of body fat reduction
phase 1 and 2 (phase 3 optional)
how can phase 3 help a client with the goal of body fat reduction?
it will help increase strength and lean body mass through a focus on muscle hypertrophy
what stages of cardiorespiratory training will a client with the goal of body fat reduction progress through?
stages 1, 2, and 3
how does phase 2 help a client with the goal of body fat reduction?
it will promote times of greater metabolic demand and more volume for increased caloric expenditure
how does phase 1 help a client with the goal of body fat reduction?
it will allow the client proper recovery time before entering back into phase 2
phases used for clients with the goal of increasing lean body mass (hypertrophy)
phases 1, 2, 3, 4
how does phase 1 help a client with the goal of hypertrophy?
it will prepare the connective tissues and muscles for the higher demands of training required for this goal (helping to prevent injury)
how does phase 2 help a client with the goal of hypertrophy?
it will promote greater strength endurance and more volume to prepare the client for the greater demands of phases 3 and 4
how does phase 3 help a client with the goal of hypertrophy?
it will place larger volumes of stress through the body to force cellular changes that result in muscle hypertrophy
how does phase 4 help a client with the goal of hypertrophy?
it is used to increase the strength capacity to allow the client to train with heavier weights in the future (this will equate to higher volumes of training and greater hypertrophy)
the goal of improving general sports performance requires the client to increase overall….
proprioception, strength, and power output (or rate of force production)
phases used for clients with the goal of improving general sports performance
phases 1, 2, and 5 (optional 3 and 4)
how does phase 1 help a client with the goal of improving general sports performance?
will prepare the connective tissues and muscles for the higher demands of training to follow (helping to prevent injury)
how does phase 2 help a client with the goal of improving general sports performance?
it will promote greater overall strength endurance to prepare the client for the greater demands of phase 5
what type of periodization is used for clients with the goal of improving general sports performance?
undulating periodization
what does undulating periodization allow clients to do?
train at various intensities during the course of a week, eliciting multiple adaptations once a certain level of fitness if achieved (phases 1 or 2 and 5)
true or false: clients should perform high-intensity cardiorespiratory exercise on the same day as a high-intensity OPT workout
FALSE
-a high-intensity OPT workout should be paired with a low intensity cardio program, and vice versa
