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NASM Essentials of Personal Fitness Training > Chapter 14 - Integrated Program Design and the OPT Model > Flashcards

Chapter 14 - Integrated Program Design and the OPT Model Flashcards

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1
Q

Benefits of Multicomponent Programs

A

Decrease injury and improves overall performance

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2
Q

Program Design Definition

A

A purposeful system or plan put together to help an individual achieve a specific goal

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3
Q

Personal Trainers Must Understand

A
  • Acute Variables
  • The OPT Model (Periodization)
  • The 5 Phases of Training in the OPT Model
  • Overall application of everything
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4
Q

OPT Model Purpose

A

developed to improve all functional abilities

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5
Q

Acute Variables Definition

A

Important components that specify how each exercise is to be performed
-Determine the amount of stress placed on the body and what adaptations will occur

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6
Q

Foundation of Program Design

A

Acute Variables

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7
Q

Acute Variables of Training (9)

A
  • repetitions
  • sets
  • training intensity
  • rep tempo
  • training volume
  • rest interval
  • training frequency
  • training duration
  • exercise selection
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8
Q

Repetitions

A

One complete movement of a particular exercise

-Involve 3 muscle actions: concentric, isometric, eccentric

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9
Q

Rep Range and Adaptations

A

Training in a specific rep range yields specific adaptations

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10
Q

Muscular Endurance and Stabilization Rep Range

A

12-20 reps at 50-70% of 1RM

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11
Q

Hypertrophy Rep Range

A

6-12 reps at 75-85% of 1RM

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12
Q

Maximal Strength Rep Range

A

1-5 reps at 85-100% of 1RM

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13
Q

Power Rep Range

A

1-10 reps at 30-45% of 1RM, or approximately 10% of BW

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14
Q

Sets

A

A group of consecutive reps

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15
Q

Sets, Reps, and Intensity Relationship

A

Inverse relationship

-fewer sets with higher reps at a lower intensity and vice versa

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16
Q

Muscular Endurance and Stabilization Set Range

A

1-3 sets of 12-20 reps at 50-70% of 1RM

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17
Q

Hypertrophy Set Range

A

3-5 sets of 6-12 reps at 75-85% of 1RM

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18
Q

Maximal Strength Set Range

A

4-6 sets of 1-5 reps at 85-100% of 1RM

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19
Q

Power Set Range

A

3-6 sets of 1-10 reps at 30-45% of 1RM

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20
Q

Training Intensity

A

An individual’s level of effort, compared with their maximal effort, usually expressed as a percentage

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21
Q

Muscular Endurance and Stabilization Training Intensity

A

1-3 sets of 12-20 reps at 50-70% of 1RM

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22
Q

Hypertrophy Training Intensity

A

3-5 sets of 6-12 reps at 75-85% of 1RM

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23
Q

Maximal Strength Training Intensity

A

4-6 sets of 1-5 reps at 85-100% of 1RM

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24
Q

Power Training Intensity

A

Best attainted with 30-45% of 1RM when using conventional weight training, or approximately 10% of BW when using medicine balls

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25
Q

Repetition Tempo

A

The speed at which each rep is performed

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26
Q

Muscular Endurance and Stabilization Rep Tempo

A

Slow-rep tempo

-EX: 4 second eccentric action, 2 second isometric action, 1 second concentric contraction (4/2/1)

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27
Q

Hypertrophy Rep Tempo

A

Moderate Tempo

-(2/0/2)

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28
Q

Maximal Strength Rep Tempo

A

Fast or explosive tempo that can be safely controlled

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29
Q

Power Rep Tempo

A

fast or explosive tempo

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30
Q

Emphasizing Eccentric and Isometric Muscle Actions

A

at slower velocities during the initial stabilization phases places more demand on the CT and stabilizing muscles and better prepares the NS for functional movements

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31
Q

Rest Interval

A

The time taken to recuperate between sets

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32
Q

Muscular Endurance and Stabilization Rest Interval

A

0-90 seconds

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33
Q

Hypertrophy Rest Interval

A

0-60 seconds

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34
Q

Maximal Strength Rest Interval

A

3-5 minutes

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35
Q

Power Rest Interval

A

3-5 minutes

36
Q

Dynamic Resistance Training Effects on Energy Supplies

A

Can significantly reduce ATP and phosphocreatine supplies

37
Q

Replenishing ATP and PC

A

is crucial for optimal performance and the desired adaptation

38
Q

Adjusting Rest Intervals

A

Can regain energy supplies according to the goal of the training program

39
Q

20-30 Second Rest

A

Will approximately recover 50% of ATP and PC

40
Q

40 Second Rest

A

75% recovery of ATP and PC

41
Q

60 Second Rest

A

85-90% recovery of ATP and PC

42
Q

3 Minute Rest

A

100% recovery of ATP and PC

43
Q

Training Volume

A

Amount of physical training performed within a specified period
-The total amount of work performed within a specified time

44
Q

Volume and Intensity Relationship

A

Inversely related

-cannot safely perform high volumes of high intensity training for extended periods of time

45
Q

High Volume Training

A

Produces cellular adaptations

-hypertrophy and fat

46
Q

Low Volume Training, High-Intensity

A

Produces greater neurologic adaptations

-maximal strength, power

47
Q

Training Frequency

A

The number of training sessions performed during a specified period (usually 1 week)

48
Q

Strength Improvements Training Frequency

A

3-5 times/week

49
Q

Maintenance Training Frequency

A

1-2 times/week

50
Q

Training Duration

A
  • 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 (period) of training
51
Q

Training Duration Determinants

A

Function of sets, reps, number of exercises, length of rest intervals

52
Q

Exercise Selection

A

The process of choosing appropriate exercises for a client’s program

53
Q

Exercise Breakdown

A

Exercises can be broken down into 3 different types on the basis of number of joints used, movements performed, and adaptation desired
-Single joint, multijoint, total body

54
Q

Single Joint Exercises

A

Focus on isolating one major muscle group or joint

55
Q

Single Joint Exercises EXS

A

biceps curl, tricep pushdown, calf raise

56
Q

Multijoint Exercises

A

Involve 2 or 3 joints

57
Q

Multijoint Exercises EXS

A

squats, lunges, step-ups, chest presses, rows

58
Q

Total Body Exercises

A

Include multiple joint movements

59
Q

Total Body Exercises EXS

A

step-up balance to OH press, squat to two-arm press, BB clean

60
Q

Periodization and the OPT Model

A

OPT model is based on periodization

61
Q

Periodization Definition

A

Planned fitness training
-a systematic approach to program design that used the general adaptation syndrome and the principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury

62
Q

2 Objectives of Periodization

A
  • Dividing the program into distinct periods/phases of training
  • Training different forms of strength in each period/phase to control the volume of training and to prevent injury
63
Q

Training Plans

A

The specific outline, created by the 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

64
Q

Periodization Cycles

A
  • macrocycle
  • mesocycle
  • microcycle
65
Q

Macrocycle

A

Annual plan

66
Q

Mesocycle

A

Monthly Plan

67
Q

Microcycle

A

Weekly Plan

68
Q

Periodization Main Benefit

A

allows for maximal levels of adaptation while minimizing overtraining

69
Q

The OPT Model

A

3 Levels, 5 Phases

Stabilization Level
-Stabilization Endurance Training (Phase 1)

Strength Level

  • Strength Endurance Training (Phase 2)
  • Hypertrophy Training (Phase 3)
  • Maximal Strength Training (Phase 4)

Power Level
-Power Training (Phase 5)

70
Q

Stabilization Training

A

High rep, low intensity weight, emphasizing core and joint stabilization and proprioception

71
Q

Strength Level

A

Designed to maintain stability while increasing stresses

72
Q

Strength Endurance Training

A

Entails the use of superset technique with a stable exercise followed by an unstable exercise with similar biomechanical motions
-EX: Bench Press X stability ball push-up

73
Q

Hypertrophy Training

A

Specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size

74
Q

Maximal Strength Training

A

Focuses on increasing the load placed on tissues

-Increase volume, intensity, and rest periods

75
Q

Maximal Strength Training Benefits

A

Improved:

  • Recruitment of more motor units
  • rate of force production
  • motor unit synchronization
76
Q

Power Level

A

-3rd level of training, designed to increase rate of force production

77
Q

Power Equation

A

Power = Force X Velocity

78
Q

Increasing Power

A

Accomplished by increasing force and/or velocity

79
Q

Increasing Force

A

85-100% of 1RM of traditional strength exercises

80
Q

Increasing Speed/Velocity

A

30-45% of 1RM of speed exercises (i.e. speed squats) or 10% of BW med ball

81
Q

Power Training

A

Focuses on high force and velocity

-Accomplished by supersetting/combining a strength exercise with a power exercise

82
Q

Power Training Sample Exercise

A

Bench X MB Chest Pass

83
Q

Applying the OPT Model for the Goal of Body Fat Reduction

A
  • Burn more calories than consumed
  • Only need to cycle through first two phases, with phase 3 being optional
  • Use cardiorespiratory training in conjunction with the OPT model
84
Q

Applying the OPT Model for Increasing Lean Body Mass (Hypertrophy)

A
  • Progress training program with higher volumes to force muscles to regenerate their cellular makeup and produce increased size
  • Clients are cycled through first 4 phases
  • Cardio can be done
85
Q

Applying the OPT Model for Improving General Sports Performance

A
  • Training is progressed and cycled through phases 1, 2, and 5
  • Undulating Periodization
  • Monitoring high intensity of cardio and intensity of OPT workout on a daily basis
86
Q

Undulating Periodization

A

Using multiple phases in one period/duration
-Allows the client to train at various intensities during the course of a week, eliciting multiple adaptations once a certain level of fitness is reached

NASM Essentials of Personal Fitness Training (24 decks)

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