Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NASM ® CPT > Chapter 21 - The Optimum Performance Training Model > Flashcards

Chapter 21 - The Optimum Performance Training Model Flashcards

After completing this deck, the fitness professional will be able to differentiate between different periodization types and design an exercise program for various goals using the OPT model.

1
Q

What activities should occur in the warmup in phase 5?

A
  • SMR
  • Dynamic stretching that is specific to the activity

Traditional cardiorespiratory training is not needed in phase 5 because dynamic stretching serves as a specific warmup.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

How many sets are recommended to develop strength endurance?

A

2-4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What kinds of flexibility are recommended in the strength level of the OPT model?

A
  • SMR
  • Active
  • Dynamic (optional)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What kinds of flexibility is appropriate in phase 1?

A
  • SMR
  • Static stretching
  • Dynamic stretching (optional)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

How many reps are recommended to develop stabilization endurance?

A

12-20

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

A client with the main goal of weight loss should be cycled through what phases of the OPT model?

A

1, 2 and 3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Which of the following exercises would be an appropriate pair for phase 2?

  • Bench Press/Stability Ball Chest Press
  • Barbell Squat/Romanian Deadlift
  • Single-Leg Scaption/Stability Ball Shoulder Press
  • Ball Squat/Multiplanar Step-up to balance
A

Bench Press/Stability Ball Chest Press

A superset in phase 2 of the OPT model consists of a stable exercise immediately followed by a stabilization exercise that uses similar biomechanical motions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Why is there a client choice as a part of the OPT training template?

A

Letting the client choose some exercises will help increase self-efficacy and autonomy.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How are some ways to progress exercises for a client in phase 1?

A
  • Master basic movement patterns
  • Proprioception
  • Increase complexity of movement patterns
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What muscles are used for pushing movements, such as pushups or bench presses?

A
  • Pectoralis major
  • Anterior deltoids
  • Triceps
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

How many sets are recommended for muscular development or hypertrophy?

A

3-6

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What type of periodization gradually increases the intensity of training load while decreasing volume?

A

Linear

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What are some of the signs of overtraining?

A
  • Decreased performance
  • Fatigue
  • Altered hormonal states
  • Poor sleeping patterns
  • Reproductive disorders
  • Decreased immunity
  • Loss of appetite
  • Mood disturbances
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How much rest should be given between sets when trying to develop maximal strength?

A

2-4 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

In phase 2 of the OPT model, what tempo(s) should resistance exercises be performed?

A

2/0/2/0 (strength exercises)

SUPERSET WITH

4/2/1/1 (stabilization exercises)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

When a client lands a plyometric exercise in phase 1, how long should they hold the landing position?

A

3-5 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Should static stretching ever be performed in phase 5?

A

Yes, in the event that muscle imbalances are still present or it is the cooldown.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Which of the following would be an appropriate combination of exercises for a superset in the power phase of the OPT model?

  • Lat Pulldown/Woodchop Throw
  • Bicep Curl/Tricep Extension
  • Med Ball Chest Pass/Squat Jump
  • Barbell Clean/Woodchop Throw
A

Lat Pulldown/Woodchop Throw

Supersets in the power phase of the OPT model should consist of a strength exercise followed by a power exercise that works the same muscle group.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What kinds of core exercises should be used in the strength level of the OPT model?

A

Exercises that move the core through its entire range of motion.

Examples of core strength exercises include crunches, trunk rotations, and back extensions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

After completing phase 3, clients should move to what phase?

A

Phase 4 (goal dependent)

OR

Cycle back to Phase 1 and 2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

How many phases are there in the OPT model?

A

5

For more information on each phase, clickhere!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

How many sets are recommended to develop stabilization endurance?

A

1-3 sets

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What kind of flexibility can occur in the cooldown of phase 3?

A

SMR and Static

Static stretching is always allowed in the cool-down of any workout, regardless of phase.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

How many reps are recommended for muscular development or hypertrophy?

A

6-12

25
Q

How long does a microcycle last?

A

Roughly 7 days.

A microcycle details specific workouts for the week.

26
Q

What should the tempo be for resistance exercises in phase 4?

A

X/X/X/X

This is an explosive, as fast as can be controlled speed.

27
Q

What should the tempo be for resistance exercises in phase 3?

A

2/0/2/0

28
Q

What is considered to be the most essential part of a training program?

A

Resistance

29
Q

What type of periodization uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis?

A

Undulating or nonlinear

30
Q

Instead of SAQ and plyometric training, the skill development section of the OPT training template can be used for what?

A

Teaching.

This section can be used to teach new exercises, perfect movement patterns, or teach new equiptment.

31
Q

What kind of clients should work in phase 3?

A

All.

Clients wanting muscle growth, toning, and weight loss will find phase 3 to be beneficial. Furthermore, clients wanting more strength needs to progress through phase 3 before going to phase 4.

32
Q

What is the focus of phase 1?

A
  • Developing proper movement patterns
  • Acquiring basic exercise skills and proper use of equipment
  • Correct muscle imbalances
  • Improve activation of core muscles
  • Prevent tissue overload
  • Improve endurance
  • Promote confidence

For more information on phase 1 and training new clients, click here!

33
Q

A term that describes dividing a training program into smaller, progressive stages, is _________.

A

Periodization

For more information on periodization and exercise programming, click here!

34
Q

A client with the main goal of increasing lean body mass should be cycled through what phases of the OPT model?

A

1, 2, 3 and 4

35
Q

A client with the main goal of improving general sports performance will find the most benefit in what phase(s) of the OPT model?

A

1, 2, and 5

36
Q

How should plyometric exercises be performed in the strength level of the OPT model?

A

In a repeating fashion with no rest pause in between each rep.

37
Q

What is the goal of a cooldown?

A
  • Return the heart rate to normal
  • Gradually cool body temperature
  • Return muscles to resting lengths
  • Prevent pooling of blood in extermities
38
Q

How could you progress exercises in phase 3 of the OPT model?

A
  • Increase volume
  • Increase load
  • Increase complexity
39
Q

What muscles are used for pressing movements, such as overhead shoulder presses or Arnold presses?

A
  • Deltoids
  • Traps
  • Tricep
  • Rotator cuff muscles
40
Q

The strength level of the OPT model focuses on what?

A
  • Increasing ability of core to stabilize pelvis
  • Increase load-bearing capabilities
  • Increase training volume
  • Increase metabolic demand
  • Increase recruitment of motor units
41
Q

What should the tempo be in phase 1?

A

4/2/1/1

42
Q

What are the primary muscles used when squatting?

A
  • Quads
  • Glutes
  • Hamstrings
  • Calves
43
Q

This phase within the strength level aims for core strength and stabilization and muscular endurance and prime mover strength.

A

Phase 2 (Strength endurance)

44
Q

How many sets are recommended for developing maximal strength?

A

4-6

45
Q

When should you progress a client out of phase 1?

A
  • Ability
  • Movement competency

Clients are typically in phase 1 for 2-6 weeks, depending on fitness level and experience level.

46
Q

What section of the OPT training template is optional, but can be valuable depending on goals as it is dedicated to SAQ and plyometrics?

A

Skill development

47
Q

What muscles are used for pulling movements, such as pull-ups, lat pulldowns, or rows?

A
  • Lats
  • Teres major
  • Rhomboids
  • Traps
  • Biceps
  • Posterior deltoids
48
Q

What muscles are used during hinging movements, such as Romanian deadlifts, good mornings, kettlebell swings, and Olympic weight lifting?

A
  • Hamstrings
  • Glutes
  • Lower back muscles like the erector spinae
  • Abdominal muscles
49
Q

When squatting properly, feet should be pointed where?

A

Straight ahead.

Knees should track the toes and there should be a neutral pelvis, spine, and head position.

50
Q

Programs based on what helps foster exercise adherence?

A
  • Client needs
  • Client goals
  • Abilities
  • Assessment results
  • Attitude

In the long term, exercise adherence is due to programs based on the individual.

51
Q

What are the primary adaptations in phase 1?

A
  • Mobility and flexibility
  • Core and joint stabilization
  • Postural alignment and control
  • Muscular and aerobic endurance
52
Q

What are the two primary objectives of periodization?

A
  1. Dividing the training program into distinct periods
  2. Training different forms of strength in each period to control training volume
53
Q

Which of the following would NOT be a primary focus of training in phase 1 of the OPT model?

  • Increasing muscular endurance
  • Increasing neuromuscular efficiency and core musculature
  • Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints.
  • Improving intermuscular and intramuscular coordination
A

Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints.

This would be a primary focus of phase 2 of the OPT model.

54
Q

How long does a macrocycle last?

A

Annual

A macrocycle shows how the training program will progress for the long term, from month to month, to meet the desired goal.

55
Q

What kinds of exercises are included in the activation section of the OPT training template?

A
  • Core
  • Balance

The activation section of the training template serves as a continuation of the warmup by strengthening underactive muscles via balance and core training.

56
Q

How long does a mesocycle last?

A

Roughly 1 month.

A mesocycle divides a training plan into specified monthly cycles. In this plan, specific days and training style used on that day is used.

Mesocycles can vary in length based on goals - for example, a bodybuilder may follow a 3-week mesocycle in preparation for a competition or an athlete may use a 6-week mesocycle during the off-season.

57
Q

A warm-up should consist of what 2 types of exercise?

A
  1. Flexibility
  2. Cardiorespiratory exercise
58
Q

How many reps are recommended for developing power?

A
  • 1-5 (strength)
  • 8-10 (power)

NASM ® CPT (23 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions