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NASM CPT > Module 6: Program Design and Modalities (Ch 14 & 15) > Flashcards

Module 6: Program Design and Modalities (Ch 14 & 15) Flashcards

1
Q

*What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model ?

A

0-60 seconds

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2
Q

*What is the resistance training tempo used in Phase 1, Stabilization Endurance Training ?

A

4/2/1

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3
Q

*What is the recommended rest period in between pairs in the Power Phase of the OPT Model (with reference to resistance training) ?

A

1-2 minutes

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4
Q

*What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training) ?

A

3-5 minutes

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5
Q

*What are the acute variables of training ?

A 
Repetitions
Sets
Training intensity 
Repetition tempo
Training volume
Rest interval
Training frequency
Training duration
Exercise selection
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6
Q

*What is the repetition range for resistance training in Phase 3 of the OPT Model ?

A

6 to 12

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7
Q

What is the repetition range for resistance training in the phase of Strength Endurance Training ?

A

8 to 12

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8
Q

What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?

A

2/0/2 strength exercise

4/2/1 stabilization exercise

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9
Q

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

A

70-80%

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10
Q

What is the repetition range for resistance training in Phase 4 of the OPT Model ?

A

1 to5

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11
Q

What is the tempo for stabilization-plyometric exercise ?

A

3-5 seconds hold on landing

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12
Q

What is the recommended tempo for core exercises in Phase 2 of the OPT Model ?

A

Medium

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13
Q

What is the recommended tempo for plyometric exercise in Phase 2 of the OPT Model ?

A

Repeating

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14
Q

What is the recommended tempo for resistance training exercise in Phase 4 of the OPT Model ?

A

X/X/X as Fast as Possible

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15
Q

What is the recommended tempo for core-power exercise ?

A

X/X/X as fast as possible

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16
Q

What are the recommended repetitions for resistance training in Phase 5 of the OPT Model ?

A

1-5 reps strength and 8-10 reps power

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17
Q

What is the recommended percentage of intensity for power exercises performed in Phase 5 ?

A

30-45%

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18
Q

What adaption is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity ?

A

Hypertrophy

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19
Q

With what percent of 1RM is muscular endurance and stabilization best developed ?

A

50-70%

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20
Q

What are the acute variables for active-isolated stretching ?

A

1-2 sets
Hold 1-2 seconds
5-10 repetitions

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21
Q

What are the acute variables for dynamic stretching ?

A

1 set
10 repetitions
3-10 exercises

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22
Q

Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaption

A

Periodization

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23
Q

What are 2 primary objectives of periodization ?

A

Divide the training program into distinct periods of training, and train different forms of strength with each period to control the volume of training and prevent injury

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24
Q

The long term macrocycle of a training regimen over one year’s time

A

Annual plan

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25
Details the specific weeks and days of each workout for a mesocycle ?
Monthly plan
26
Microcycle training can best be described as what type of plan ?
Weekly plan
27
What are 4 primary focuses of Phase 1, Stabilization Endurance Training ?
Increase stability Increasing muscular endurance increasing neuromuscular efficiency of the core musculature Improving inter-muscular and intra-muscular coordination
28
What are three goals of Phase 4 of the OPT Model?
Increase motor unit recruitment increase frequency of motor recruitment improve peak performance
29
How many core exercises should be included in Phase 2 of the OPT Model ?
1-3
30
What are two methods of progression in Maximal Strength Training level of the OPT Model ?
Volume and load
31
In which phase would one superset a strength exercise with a similar stability exercise ?
Phase 2
32
Uses high levels of volume with minimal rest periods to elicit muscle growth adaptions
Hypertrophy
33
At which OPT phase may heavier loads require longer rest periods ?
Phase 4
34
Upper body progressions examples
Two- arm - alternating arms - single -arm
35
Exercise selection for supersets in Power Phase
1 strength followed by 1 power
36
What is the primary means of increasing intensity (progressing) client in Phase 1 of the OPT Model ?
Enhancing proprioceptive demand of the exercise
37
What are 2 chest exercises used in the stabilization-level of the OPT Model ?
Ball dumbbell chest press and push-up
38
What are 2 total body power exercises ?
Two-arm push press and barbell clean
39
What are 2 different leg stabilization exercises ?
Ball squat and multiplanar step-up to balance
40
What are 2 methods of progression in the Power Level of the OPT model ?
Speed and load
41
What activities should be included in proper warm-up before athletic activity ?
SMR (self-myofascial release) and dynamic stretching
42
What are 3 progressions for a ball squat, curl to press exercise ?
Alternating-arm, one-arm, single-leg
43
What are 2 exercises for legs in Power Phase ?
Squat jump and Tuck jump
44
What are 2 different leg strength exercises ?
Leg press and barbell squat
45
What are 2 shoulder power exercises ?
Front medicine ball oblique throw and overhead medicine ball throw
46
What are 2 total-body strength exercises ?
Lunge to two-arm dumbbell press and squat, curl, to two- arm press
47
Exercises selection for Stabilization exercises
Total body, multi-joint or single joint, controlled unstable
48
Good for beginner clients, moves primary in only one plane of motion, does little to challenge LPHC stabilization
Resistance machins
49
Challenges core stability and can increase athletic performance, but may require a spotter. Barbells and dumbbells
Free weights
50
Allows for freedom of movement in multiple planes of motion without the need for a spotter
Cable machines
51
Which modality can be progressed or regressed by changing the line of pull ?
Elastic resistance
52
What are the benefits of suspension body-weight training ?
``` Increase muscle activation Low compressive loads to the spine increased performance Potential increase in caloric expenditure Improvements in cardiovascular fitness ```
53
What are 3 regressions for performing a prone iso-abs exercise ?
Perform in standard push-up position Perform in push-up position with knees on floor Perform with hands on bench and feet on floor
54
What are 2 progressions for step-up to balance ?
Step in frontal plane and step in transverse plane
55
Weighted balls that come in variety of weight and sizes
Medicine balls
56
Differs from dumbbell or medicine ball in that the center of mass is away from the handle, requires more strength and coordination
Kettlebells
57
What are 6 benefits of vibration training ?
Improving circulation and cardiovascular function Alleviation of muscle soreness Weight reduction and increased metabolism Increasing bone density Increasing flexibility and range of motion Improving over all well-being-
58
What are 2 Progressions for ball dumbbell row ?
Alternating-arm and single-arm
59
What are 1 regression for ball dumbbell row ?
Kneeling over ball
60
What are 3 low volume high intensity training adaptions ?
Increased rate of force production Increased motor-unit recruitment Increased motor-unit synchronization

NASM CPT (7 decks)

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