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