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NASM Chapter 14 -- Integrated program Design and the OPT Model > NASM Chapter 14 brainscape > Flashcards

NASM Chapter 14 brainscape Flashcards

1
Q

What rep range yields an increase in stabilization endurance?

A

12-20

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2
Q

What rep range yields muscle hypertrophy?

A

6-12

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3
Q

What percentage of 1RM should be used for hypertrophy ?

A

75-85%

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4
Q

What rep range yields gains to maximal strength?

A

1-5

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5
Q

What percentage of 1RM should be used for maximal strength?

A

85-100%

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6
Q

What rep range yields gains to Power?

A

1-5 for strength, 8-10 for power

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7
Q

What set range yields stabilization endurance?

A

1-3

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8
Q

What set range yields hypertrophy ?

A

3-5

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9
Q

What set range yields maximal strength?

A

4-6

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10
Q

What set range yields power?

A

3-5

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11
Q

What training intensity yields stabilization endurance?

A

50-70%

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12
Q

What training intensity yields power?

A

85-100% for strength;

30-45% if using weights or 10% of body weight if using medicine balls

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13
Q

What training intensity yields hypertrophy?

A

75-85%

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14
Q

What training intensity yields maximal strength?

A

85-100%

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15
Q

What is the repetition tempo for hypertrophy?

A

moderate 2 eccentric, 0 isometric, 2 concentric 2/0/2

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16
Q

What is the repetition tempo for maximal strength?

A

fast maximal effort as fast as can be controlled

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17
Q

What is the repetition tempo for power?

A

fast/ explosive

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18
Q

What is the rest interval for stabilization?

A

Short 0-90s

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19
Q

What is the rest interval for hypertrophy?

A

Short 0-60s

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20
Q

Define: Rest interval

A

the time taken to recuperate between sets

21
Q

What is the rest interval for power?

A

1-2 min between pairs, 3-5 minutes between circuits

22
Q

How long does it take to recover 50% of ATP and PC?

A

20-30 seconds

23
Q

How long does it take to recover 75% ATP and PC?

A

40 seconds

24
Q

How long does it take to recover 85-90% ATP and PC?

A

60 seconds

25
Q

Higher volume with lower/moderate intensities of training produces which adaptations?

A

Increased hypertrophy and fat loss (cellular adaptation)

26
Q

How long does it take to recover 100% of ATP and PC ?

A

3 minutes

27
Q

Define: training frequency

A

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

28
Q

What is the training frequency required for strength adaptions?

A

3-5 days per week

29
Q

What is the training frequency required for maintaining adaptions already reached?

A

1-2 / week

30
Q

Define: training duration

A

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

31
Q

What is the recommended training duration per workout sessions?

A

60-90 minutes

32
Q

In the stabilization level of training, give an example of a total body, multijoint, and single joint exercise.

A

Total body: Step-up, balance to overhead press
Multi-joint: Ball dumbbell chest press
Single-joint: Single-leg dumbbell curl

33
Q

In the strength level of training, give an example of a total body, multijoint, and single joint exercise.

A

Total body: squat, curl to overhead press
Multi-joint: Barbell bench press
Single-Joint: Standing two arm barbell curl

34
Q

In the power level of training, give an example of a total body, multi-joint, and single-joint exercise.

A

Total Body: Two-arm push press
Multi-joint: Two arm medicine ball chest pass
Single-Joint: N/A

35
Q

What is the recommended training duration for a phase of training?

A

4 weeks

36
Q

What are all the progressions that can be made in the progression continuum for the stabilization continuum?

A 
Floor
Sport beam
Half foam roll
Foam pad
Balance disc
Wobble board
Bosu ball
37
Q

What are all the progressions that can be made in the progression continuum for the lower body?

A 
Two legs stable  
Staggered Stance Stable  
Single leg stable  
two leg unstable  
staggered stance unstable  
single leg unstable
38
Q

What are all the progressions that can be made in the progression continuum for the upper body?

A

Two arm
alternating arm
single arm single
arm with trunk rotation

39
Q

A macro cycle is also known as what?

A

Annual plan

40
Q

A mesocycle is also known as what?

A

Monthly plan

41
Q

define: acute variables

A

Important components that specify how each exercise is to be performed.

> > > They determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.

42
Q

A micro cycle is also known as what?

A

Weekly plan

43
Q

define: program design

A

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

44
Q

define: rep

A

one complete movement of a single exercise

45
Q

define: set

A

a group of consecutive repetitions

46
Q

define: intensity

A

an individual’s level of effort, compared with their maximal effort, usually expressed as a percentage

47
Q

define: tempo

A

the speed with which each repetition is performed

48
Q

define: training volume

A

amount of physical training performed within a specified period

49
Q

intensity for strength endurance

A

70-80%

NASM Chapter 14 -- Integrated program Design and the OPT Model (1 decks)

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