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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

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
Repetition Tempo
The speed at which each rep is performed
26
Muscular Endurance and Stabilization Rep Tempo
Slow-rep tempo | -EX: 4 second eccentric action, 2 second isometric action, 1 second concentric contraction (4/2/1)
27
Hypertrophy Rep Tempo
Moderate Tempo | -(2/0/2)
28
Maximal Strength Rep Tempo
Fast or explosive tempo that can be safely controlled
29
Power Rep Tempo
fast or explosive tempo
30
Emphasizing Eccentric and Isometric Muscle Actions
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
31
Rest Interval
The time taken to recuperate between sets
32
Muscular Endurance and Stabilization Rest Interval
0-90 seconds
33
Hypertrophy Rest Interval
0-60 seconds
34
Maximal Strength Rest Interval
3-5 minutes
35
Power Rest Interval
3-5 minutes
36
Dynamic Resistance Training Effects on Energy Supplies
Can significantly reduce ATP and phosphocreatine supplies
37
Replenishing ATP and PC
is crucial for optimal performance and the desired adaptation
38
Adjusting Rest Intervals
Can regain energy supplies according to the goal of the training program
39
20-30 Second Rest
Will approximately recover 50% of ATP and PC
40
40 Second Rest
75% recovery of ATP and PC
41
60 Second Rest
85-90% recovery of ATP and PC
42
3 Minute Rest
100% recovery of ATP and PC
43
Training Volume
Amount of physical training performed within a specified period -The total amount of work performed within a specified time
44
Volume and Intensity Relationship
Inversely related | -cannot safely perform high volumes of high intensity training for extended periods of time
45
High Volume Training
Produces cellular adaptations | -hypertrophy and fat
46
Low Volume Training, High-Intensity
Produces greater neurologic adaptations | -maximal strength, power
47
Training Frequency
The number of training sessions performed during a specified period (usually 1 week)
48
Strength Improvements Training Frequency
3-5 times/week
49
Maintenance Training Frequency
1-2 times/week
50
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 (period) of training
51
Training Duration Determinants
Function of sets, reps, number of exercises, length of rest intervals
52
Exercise Selection
The process of choosing appropriate exercises for a client's program
53
Exercise Breakdown
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
Single Joint Exercises
Focus on isolating one major muscle group or joint
55
Single Joint Exercises EXS
biceps curl, tricep pushdown, calf raise
56
Multijoint Exercises
Involve 2 or 3 joints
57
Multijoint Exercises EXS
squats, lunges, step-ups, chest presses, rows
58
Total Body Exercises
Include multiple joint movements
59
Total Body Exercises EXS
step-up balance to OH press, squat to two-arm press, BB clean
60
Periodization and the OPT Model
OPT model is based on periodization
61
Periodization Definition
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
2 Objectives of Periodization
- 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
Training Plans
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
Periodization Cycles
- macrocycle - mesocycle - microcycle
65
Macrocycle
Annual plan
66
Mesocycle
Monthly Plan
67
Microcycle
Weekly Plan
68
Periodization Main Benefit
allows for maximal levels of adaptation while minimizing overtraining
69
The OPT Model
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
Stabilization Training
High rep, low intensity weight, emphasizing core and joint stabilization and proprioception
71
Strength Level
Designed to maintain stability while increasing stresses
72
Strength Endurance Training
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
Hypertrophy Training
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
Maximal Strength Training
Focuses on increasing the load placed on tissues | -Increase volume, intensity, and rest periods
75
Maximal Strength Training Benefits
Improved: - Recruitment of more motor units - rate of force production - motor unit synchronization
76
Power Level
-3rd level of training, designed to increase rate of force production
77
Power Equation
Power = Force X Velocity
78
Increasing Power
Accomplished by increasing force and/or velocity
79
Increasing Force
85-100% of 1RM of traditional strength exercises
80
Increasing Speed/Velocity
30-45% of 1RM of speed exercises (i.e. speed squats) or 10% of BW med ball
81
Power Training
Focuses on high force and velocity | -Accomplished by supersetting/combining a strength exercise with a power exercise
82
Power Training Sample Exercise
Bench X MB Chest Pass
83
Applying the OPT Model for the Goal of Body Fat Reduction
- 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
Applying the OPT Model for Increasing Lean Body Mass (Hypertrophy)
- 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
Applying the OPT Model for Improving General Sports Performance
- 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
Undulating Periodization
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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