Chapter 14 - Integrated Program Design and the OPT Model

Question 1

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

Answer 1

Program design

Question 2

Important components that specify how each exercise is to be performed

Answer 2

Acute Variables

Question 3

One complete movement of a single exercise.

Answer 3

Rep

Question 4

A group of consecutive repetitions

Answer 4

Set

Question 5

An individual’s level of effort, compare with their maximal effor, which is usually expressed as a percentage

Answer 5

Training Intensity

Question 6

The speed with which each repetition is performed.

Answer 6

Repetition Tempo

Question 7

controls the amount of time that the muscle is active or producing tension: concentrically, isometrically, and eccentrically.

Answer 7

tempo

Question 8

NASM writes tempo as a/b/c. Define a,b, and c.

Answer 8

a = eccentric (lower the weight)
b = isometric (pause)
c = concentric (lift the weight)

Question 9

a 4/2/1 tempo bench press would be….

Answer 9

4 seconds to lower the weight / 2 sec. pause / 1 second to return the weight

Question 10

a 2/0/2 bench press would be

Answer 10

2 sec. to lower weight to chest / 0 pause at the bottom / 2 seconds push to return weight to starting position.

Question 11

The time take to recuperate between sets

Answer 11

Rest Interval

Question 12

5 phases of the program design continuum

Answer 12

stabilization
muscular endurance
Hypertrophy
maximal strength
power

Question 13

Muscular endurance / stabilization acute variables. reps / sets / intensity / Tempo / Rest periods

Answer 13

12-20 reps / 1-3 sets / 50-70% 1 RM / Slow (4/2/1) tempo / 0-90s rest

Question 14

Hypertrophy program design acute variables: reps / sets / intensity / tempo / rest

Answer 14

6-12 reps / 3-5 sets / 75-85% of 1 RM / moderate (2/0/2) tempo / 0-60s rest

Question 15

Maximal strength program design acute variables: reps / sets / intensity / tempo / rest

Answer 15

1-5 reps / 4-6 sets / 85-100% 1RM / Fast-explosive tempo / 3-5 min rest

Question 16

Power program design acute variables

Answer 16

1-10 reps / 3-6 sets / 30-45% of 1RM or < 10% of body weight / fast-explosive tempo / 3-5 min rest

Question 17

Amount of physical training performed within a specified period.

Answer 17

Training volume

Question 18

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

Answer 18

Training frequency

Question 19

Training at this volume (and intensity) produces:
Increased muscle cross sectional area
Improved blood lipid serum profile
Increased metabolic rate

Answer 19

High volume (low/moderate intensity)

Question 20

Training at this volume (and intensity) produces:
Increased rate of force production
Increased motor unit recruitment
Increased motor unit synchronization

Answer 20

Low volume (high intensity)

Question 21

The timeframe of a workout or the length of time spent in one phase of training.

Answer 21

Training duration

Question 22

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

Answer 22

Exercise Selection

Question 23

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.

Answer 23

Training plan

Question 24

Generalized training plan that spans 1 year to show when the client will progress between phases

Answer 24

Annual plan

Question 25

Generalized training plan that spans 1 month and shows which phases will be required each day of each week

Answer 25

Monthly plan

Question 26

Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week

Answer 26

Weekly Plan

Question 27

What type and how many resistance exercises are to be performed in the stabilization endurance phase of training? How many reps / sets / tempo / intensity / rest frequency / duration

Answer 27

1-2 stabilization progression / 12-20 reps / 1-3 sets / 4/2/1 tempo / 50-70% intensity / 2-4 times per week

Question 28

Core exercise tempo in stabilization phase resistance training.

Answer 28

slow 4/2/1

Question 29

What type and how many resistance exercises are to be performed in the strength endurance phase of training? Reps / sets / tempo / intensity / frequency

Answer 29

1 strength superset with 1 stabilization / 8-12 reps / 2-4 sets / 2/0/2 strength & 4/2/1 stabilization / 70-80% intensity / 2-4 times per week

Question 30

what tempo should core exercises in the strength endurance phase be performed at?

Answer 30

Medium

Question 31

What type and how many resistance exercises should be performed in the hypertrophy phase of training? reps / sets / tempo/ intensity / frequency

Answer 31

2-4 strength level exercises per body part / 6-12 reps / 3-5 sets / 2/0/2 tempo / 75-85% intensity / 3-6 times per week

Question 32

at what tempo should core exercises in the hypertrophy phase of training be performed at?

Answer 32

medium

Question 33

What and how many resistance exercise should be performed in the maximal strength phase of training? Reps / sets / temp / inensity / rest / frequency

Answer 33

1-3 strength exercises / 1-5 reps / 4-6 sets / as fast as can be controlled / 85-100% intensity / 3-5m rest / 2-4 times per week

Question 34

at what tempo should core exercises be performed at in the max strength training phase?

Answer 34

medium 1/1/1

Question 35

what and how many resistance exercises are to be performed in the power phase of training? reps / sets / tempo / intensity / rest / frequency

Answer 35

1 strength superset with 1 power / 1-5 (S) & 8-10 (P) reps / 3-5 sets / as fast as can be controlled / 85-100% (S) & 10% bw (P) intensity / 1-2 min rest between pairs & 3-5 min between circuits / 2-4 times per week

Question 36

at what tempo should core exercises in the power phase of training be performed?

Answer 36

as fast as can be controlled