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Certifed Personal Trainer > Integrated Program Design And OPT Training > Flashcards

Integrated Program Design And OPT Training Flashcards

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NASM ® CPT flashcards
1
Q

What is the program design muscular-endurance/stabilization reps?

A

12-20

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2
Q

What is the program design muscular-endurance/stabilization sets?

A

1-3

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3
Q

What is the program design muscular-endurance/stabilization intensity?

A

50%-70% of 1 RM

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4
Q

What is the program design muscular-endurance/stabilization tempo?

A

Slow 4/2/1

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5
Q

What is the program design muscular-endurance/stabilization Rest Time?

A

0-90 seconds

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6
Q

What is the program design hypertrophy reps?

A

6-12

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7
Q

What is the program design hypertrophy sets?

A

3-5

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8
Q

What is the program design hypertrophy intensity?

A

75-85% of 1 RM

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9
Q

What is the program design hypertrophy tempo?

A

Moderate

2/0/2

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10
Q

What is the program design hypertrophy Rest period?

A

0-60 seconds

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11
Q

What is the program design maximal strength reps?

A

1-5

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12
Q

What is the program design hypertrophy sets?

A

4-6

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13
Q

What is the program design maximal strength intensity?

A

85-100% 1RM

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14
Q

What is the program design maximal strength tempo?

A

Fast/ explosive

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15
Q

What is the program design maximal strength Rest period?

A

3-5 min

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16
Q

What is the program power level reps?

A

1-10

17
Q

What is the program design power level sets?

A

3-6

18
Q

What is the program power level intensity?

A

30-45% of RM1 or less than 10% of body weight.

19
Q

What is the program design power tempo?

A

Fast/explosive

20
Q

What is the program power rest period?

A

3-5 min

21
Q

What it the May focus of the stabilization endurance training?

A 
Increasing 
•stability
• muscular endurance 
• neuromuscular efficiency of the core 
Musculature 
• improving intermuscular and intramuscular coordination.

Certifed Personal Trainer (11 decks)

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