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NASM Exam > Chapters 21-23 > Flashcards

Chapters 21-23 Flashcards

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1
Q

5 phases of the OPT model

A
  1. stabilization level
  2. strength level (Strength endurance)
  3. strength level (Hypertrophy training)
  4. strength level (Maximal strength)
  5. Power
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2
Q

Phase number one (stabilization level)

A

Stabilization endurance training: The focus of stabilization endurance training is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination) and improvements to intramuscular coordination.

This level is proprioceptive based, which means that the difficulty is increased by presenting new challenges of balance and stabilization compared to simply increasing the load. Other goals include improving overall work capacity, enhancing joint stabilization and increasing lean body mass

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3
Q

Phase number two (strength level) - Strength endurance

A

The goal is to enhance stabilization endurance while increasing prime mover strength. These two adaptations can be reached by using two exercises that have similar joint movements in a superset sequence.

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4
Q

Phase number three (strength level) - Hypertrophy training

A

For clients, such as bodybuilders, who have a goal of maximal muscle growth.

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5
Q

Phase number four (strength level) - Maximal strength training

A

Works towards the goal of increasing motor unit recruitment, increasing the frequency of motor unit recruitment, and improving peak force.

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6
Q

Phase number five (power level) - Power training

A

The idea of power training is to execute a traditional strength training exercise with heavy load and superset it with a power exercise with a light load, as fast as possible. The goals are to enhance neuromuscular efficiency, enhance prime mover strength, and increase the rate of force production.

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7
Q

Which two phases recommend using supersets

A

Phase 2 and phase 5 have supersets

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8
Q

What are the three levels of training?

A

Stabilization, strength, and power

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9
Q

Low intensity training” would be labelled as which level of training?

A

Stabilization.

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10
Q

What are the physiological and physical benefits we see with the OPT model

A

The Physiological Benefits are:
• Improved cardiorespiratory efficiency
• Enhancements in endocrine and serum lipid adaptations
• Increased metabolic efficiency
• Bone mineral density increases
The Physical Benefits
• Body fat decreases
• Muscle and lean body mass increases
• Greater tensile strength in tendons, ligaments, and muscles

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11
Q

The acute variables of training

A
  • Repetition (or “Rep”) – One complete movement of a single exercise.
  • Set – 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 rep is performed.
  • Rest interval – The time taken to recuperate between sets.
  • Training volume – Amount of physical training performed within a specified period.
  • Training frequency – Number of training sessions performed during a specified period (usually 1 week).
  • Training duration – Time frame 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.
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12
Q

hypertrophy training, how many exercises per body parts are recommended?

A

2 to 4 strength level exercises per body part

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13
Q

Max Strength how many exercises per body parts are recommended?

A

1 to 3 exercises. Maximal strength training phase focuses on increasing the load placed on tissues of the body

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14
Q

What does max intensity work improve?

A
  • Recruitment of motor units
  • Rate of force production
  • Motor unit synchronization
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15
Q

Training volume is based on

A
  • Training phase
  • Goals
  • Age
  • Work capacity or status of training
  • Recoverability
  • Nutritional status
  • Injury history
  • Life stress
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16
Q

importance of periodization for program design

A
  • Periodization is an effective form of program design for many fitness-related goals.
  • Periodization provides for the repeated use of different forms of training at specific times in an annual training program to elicit different adaptations in the body.
  • Periodization allows for maximal levels of adaptation while minimizing overtraining, which is the primary benefit of periodization
17
Q

Muscular endurance/stabilization Program Design)

A

Reps 12-20

Sets 1-3

Intensity 50-70%

Tempo 4/2/1

Rest 0-90

18
Q

Hypertrophy (Program Design)

A

Reps 6 to 12

Sets 3-5

Intensity 70-85%

Tempo 2/0/2

Rest 0-60

19
Q

Max Strength (Program Design)

A

Reps 1-5

Sets 4-6

Intensity 85-100%

tempo Fast

Rest 3-5 min

20
Q

Power Program Design

A

Reps 1-10

Sets 3-6

Intensity 30-45% or 10% of BW

Tempo Fast

Rest 3-5 Min

21
Q

Training Plan

A

5-10 min warm-up, activation techniques are used for the kinetic chain (core and balance)
Plyos and SAQ (speed, agility and quickness would go next)
Resistance training exercise / patterns
Clients choice to make it FUN
Cool-down 5-10 minutes

22
Q

Phase 1 OPT model Stabilization Endurance Acute Variables are:

A
  • 4-2-1-1 tempo
  • 0-90 second rest period
  • Vertical Loading
  • 1-3 sets
  • 50-70% intensity
  • 4-6 weeks in duration (as with all phases)
  • Important for correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception & neuromuscular efficiency.
23
Q

Phase 2 OPT model Strength Endurance pg. 705 Acute Variables are:

A
  • Super Sets: Two exercises performed back to back without any rest:
  • Bench Press into a Push-up; Squats into a step-up; Pull-Up into a single arm cable row; Military Press into Scaption (NASM term for shoulder stabilization exercise.)
24
Q

Phase 3 OPT model Muscular Development

A

Acute Variables are:
• 2-0-2-0 tempo
• 0-60 second rest period
• Horizontal Loading
• 3-6 sets
• 75-85% intensity
• Important for adding size (hypertrophy is the opposite of atrophy, it means to grow the size of muscle fibers.)

25
Q

Phase 4 OPT model Maximal Strength Acute Variables are

A
  • X-X-X-X tempo
  • 3-5-minute rest period
  • Horizontal Loading
  • 3-5 sets
  • 85-100% intensity
  • Important for optimizing rate of force.
26
Q

Phase 5 OPT model Power Acute Variables are:

A

X-X-X-X tempo
• Super Sets (like Phase 2), BUT it’s strength (1-5 reps Heavy) followed by power (1-10 reps explosive):
• Bench Press into Plyometric Push-up; Pull-Up into Ball Slams; Squats into Jumps.
• 3-5 minute rest period
• Horizontal Loading
• 3-6 sets
• 85-100% intensity for exercise 1, followed by 30-45% or 10% of body weight for exercise 2.
• Important for optimizing rate of force and explosiveness.

27
Q

Linear periodization

A

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

28
Q

Undulating Periodization

A

A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.

29
Q

Pallof exercise

A

anti-rotational exercise

30
Q

TRX Rip Trainer

A

asymmetrical resistance exercise

31
Q

Special considerations for working with seniors.

A

If the client cannot tolerate SMR or static stretches because of other conditions, perform slow rhythmic activity or dynamic stretches.
- 1 to 3 sets of 8 to 20 repetitions at 40 to 80% for 3 to 5 days per week. Peripheral heart action (PHA) is the system to use for seniors

32
Q

What are the cardiovascular and resistance training guidelines for clients with diabetes, obesity, and arthritis, respectively?

A

A diabetic client should perform 1-3 sets of resistance training 2 to 3 days per week.
• Diabetic clients should perform low-impact stage I cardio 4-7 days per week and progress to stage II or III as tolerated.
• Obese clients should perform resistance training 2 to 3 days per week.
• Obese clients should use stage I cardiorespiratory training and progress to stage II (between 40 and 70% of maximal heart rate, if needed)
• For clients who have arthritis, cardiorespiratory training should be done 3 to 5 days per week for 30 minutes.
• Clients with arthritis should ease into resistance training. Start with very low repetitions and increase until reaching 10-12 reps before increasing weight. Perform resistance exercise 2-3 days per week.

33
Q

Hypertension

A

greater than or equal to 140 / 90

34
Q

Special considerations for working with hypertensive clients

A

Avoid heavy lifting and Valsalva maneuvers - make sure that the client breathes normally.
63
• Do not allow overgrip on weights or clenched fists when training.
• Modify tempo to avoid extended isometric and concentric muscle action.
• Perform exercises in a seated or standing position
• Allow the client to stand up slowly to avoid possible dizziness.
• Progress clients slowly

35
Q

Osteoarthritis

A

cartilage becomes soft, frayed, or things out, as a result of trauma or other conditions

36
Q

Rheumatoid arthritis

A

connective tissues primarily and there is a thickening of articular soft tissues and extension of synovial tissues over articular cartilages that have eroded.

37
Q

Exercise guidelines for pregnant women

A
  • *Frequency** 3 to 5 days per week
  • *Intensity** Moderate intensity (40–70% HRmax), increase as tolerated or based on a physician’s advice.

Duration 15 to 30 minutes per day. There may be a need to start out with only five minutes of exercise and progressively increase to 30 minutes, depending on the phase of pregnancy.
Assessment
Push, pull, overhead squat. Flexibility Static, active stretching, and SMR.
Resistance training
2 to 3 days per week, using light loads at 12 to 15 repetitions. Special considerations Avoid exercises in a prone or supine position after 12 weeks of pregnancy.

Low impact or step aerobics that avoid jarring movements; treadmill walking, stationary cycling, and water activity

38
Q

basic exercise guidelines for people with lung disease

A
  • *Mode** = Treadmill walking, stationary cycling, etc.
  • *Frequency** = 3 – 5 days each week.
  • *Intensity** = 40 – 60% of peak working capacity.
  • *Duration** = Work for up to 20 – 45 minutes.
  • *Assessment** = pushing, pulling, overhead squat.
  • *Flexibility** = static and active stretching.
  • *Resistance training** = 1 set of 8 – 15 reps, 2 – 3 days each week.
  • *Special considerations** = upper body work may cause increases in dyspnea
39
Q

Clients with osteoporosis

A

should focus on the hips, back, and the arms. Avoid movements that place excessive loading on the spine like the squat and the leg press.

NASM Exam (8 decks)

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