NASM CPT CH. 14 Flashcards
What does OPT stand for
Optimum Performance Training
Acute Variables
important components that specify how each exercise is to be performed
A purposeful system or plan put together to help client achieve goals
program design
1 complete movement of a single exercise
rep
group of consecutive reps
set
level of effort (compared to max effort)
intensity
speed which you perform reps
tempo
amount of training within a certain period
volume
recuperation time between sets
rest interval
of sessions in a week
frequency
length of time in one phase of training
duration
choosing right exercises for a client’s program
exercise selection
Time to recover 50% ATP-PC
20-30 seconds
Time to recover 75% ATP-PC
40 seconds
Time to recover 85-90% ATP-PC
60 seconds
Time to recover 100% ATP-PC
3 minutes
Systematic approach to program design that uses the general adaptation syndrome; principle of specificity to vary the amount; type of stress placed on the body to produce adaptation and prevent injury. Also varies focus of training at regular planned periods (months/wks) to produce optimal adaptation
Periodization
What are 2 objectives of periodization?
1) dividing program into distinct phases
2) training diff forms of strength in each period to control volume of training and prevent injury
What phases will you find superset techniques?
Phase 2 and 5 (Strength Endurance & Power)
Phase 2 - Strength Endurance Superset example
more stable exercise followed by stabilization with similar motions. Ex: Bench Press SS with Stability Ball Push-Ups
Phase 5 - Power Superset example
Strength exercise plus power
Ex: BB Bench SS with Med Ball Chest Pass
Exercise Selection: This phase uses 2-4 strength exercises per body part?
Hypertrophy
Exercise Selection: If using 1-3 exercises, what phase would this fall under?
Max Strength
What is the goal of Max Strength?
Focuses on increasing the load placed on the tissues of the body
What phase focuses on increasing the load placed on the tissues of the body?
Max Strength - Phase 4
Stabilization Rep Range for Resistance Training
12-20
Strength Endurance Rep Range for Resistance Training
8-12
Hypertrophy Rep Range Range for Resistance Training
6-12
Max Strength Rep Range for Resistance Training
1-5
Power Rep Range for Resistance Training
1-5 for the Strength followed by 8-10 for the Power
Stabilization Sets for Resistance Training
1-3
Strength Endurance Sets for Resistance Training
2-4
Hypertrophy Sets for Resistance Training
3-5
Max Strength Sets for Resistance Training
4-6
Power Sets for Resistance Training
3-5
Intensity for Stabilization w/Resistance Training
50-70% 1rm
Intensity for Strength Endurance w/Resistance Training
70-80%
Intensity for Hypertrophy w/Resistance Training
75-85% 1rm
Intensity for Strength w/Resistance Training
85-100% 1rm
Intensity for Power w/Resistance Training
85-100%1rm for Strength / up to 10% bodyweight or 30-45% 1rm for the Power rep
Rest for Stabilization
0-90secs
Rest for Strength Endurance
0-60 secs
Rest for hypertrophy
0-60secs
Rest for Max Strength
0-60 w/Core, Flex, Balance, Plyo and SAQ, but 3-5 mins in resistance training
Rest for Power
Resistance: 1-2 min between pairs, 3-5 between circuits
SAQ: 0-90secs
Core/Flex/Bal/Plyo - 0-60secs
Tempo for Max Strength and Power
Flexibility: Max Strength - 1-2sec hold; Power Controlled
Core: Max Strength 1/1/1 Medium; Power x/x/x
Balance: Max Strength 1/1/1 Medium; Power Controlled
Plyo: Max Strength Repeating; Power x/x/x
SAQ: Max Strength Fast; Power x/x/x
Tempo for hypertrophy w/resistance training
2/0/2
Tempo for strength endurance and stabilization w/resistance training
Stabilization: 4/2/1
Strength Endurance: 2/0/2 for the primary and 4/2/1 for the less stable of the superset
Optimal training frequency for improvements in strength is _____times a week
3-5
Minimum number of days a week to train to sufficiently maintain the physical, physiologic, and performance improvements that were achieved during other phases
2x week
What type of volume and intensity increases muscle cross-sectional area, improves blood lipid serum profile, and increases metabolic rate?
High Volume (Low/Moderate Intensity)
What type of volume and intensity increases rate of force production, motor unit recruitment, motor unit synchronization?
Low Volume (High Intensity)
2 prominent meanings of training duration?
1) timeframe from start-finish of workout
2) length of time (# of wks) spent in one phase of training
Phase 1
Stabilization - total body; multijoint or single; controlled unstable
Phase 2, 3 & 4
total body; multi or single joint
Step-Up, balance to overhead press falls into what phase
Stabilization
Squat, curl to overhead press falls under what level?
Strength
2-arm push-press falls under what level?
Power
Ball DB Chest Press level
Stabilization
Ball DB Row level
Stabilization
Standing overhead press level
stabilization
bench press, squats/leg press, seated row and should press machine are examples of what level?
strength
2-arm med ball chest pass, ball md ball pullover throw and front med ball oblique throw are exercises from what level?
power
single leg DB curl is from what level?
stabilization
standing 2-arm db curl is from what level?
strength
woodchop throw, squat jump, tuck jump, 2-arm push-press and barbell clean are examples of
power exercises
floor->sport-beam->half foam roll->foam pad->bal disc -> wobble board ->bosu ball
stabilization continuum
2-leg stable staggered-stance stable single-leg stable 2-leg unstable staggered stance unstable single-leg unstable
lower body progression continuum
specific outline created to meet a client’s goals- details form of training, length of time, future changes, and specific exercises to be performed
Training Plan
Cycle for annual plan?
Macrocycle
Cycle for Monthly Plan?
Mesocycle
Cycle for Weekly Plan?
Microcycle
Plan that spans 1 year and shows client progress between phases
Annual Plan
Generalized training plan that spans 1 month and shows which phases will be required each day of the week
Monthly Plan
training plan of specific workouts that spans 1wk and shows which exercises are required each day of the week
Weekly Plan
What level of the OPT module focuses on improving muscle imbalances, stabilization of the core, preventing tissue overload, improving overall cardio and neuro condition and establishes proper movement patterns?
Stabilization
low intensity, high rep, emphasizing core; joint stabilization and incorporation of proprioception are markers of what level?
Stabilization
Progression for Stabilization level?
increase proprioceptive demands
Specific Adaptation for Stabilization
endurance; stability - progression by increase proprioceptive demands
Specific Adaptation for Strength
Strength Endurance, hypertrophy and max strength (Phases 2, 3, 4) - progress with volume/load
Specific Adaptation for Power
Power - Phase 5, progression is with speed/load
Stabilization Reps for Flexibility
1
Phase 1 reps for core
12-20
Phase 1 reps for balance
12-20 or 6-10 per leg
Phase 1 reps for Plyo
5-8
Phase 1 reps for SAQ
2-3
Phase 1 reps for resistance training
12-20
Phase 1 sets for flexibility
1-3
Phase 1 sets for Core
1-4
Phase 1 sets for Balance
1-3
Phase 1 sets for Plyo
1-3
Phase 1 sets for SAQ
1-2
Phase 1 sets for resistance training
1-3
Phase 1 tempo for flexibility
30 sec hold
Phase 1 tempo for Core
Slow 4/2/1
Phase 1 tempo for Balance
Slow 4/2/1
Phase 1 tempo for Plyo
3-5 second hold on landing
Phase 1 tempo for SAQ
Moderate
Phase 1 tempo for Resistance
4/2/1
Phase 1 Intensity for Flex, Core, Bal, Plyo, SAQ
N/A
Phase 1 intensity for resistance training
50-70%
Phase 1 Rest Interval for Flex, Core, Bal, Plyo, SAQ, Resistance
0-90 secs except for Flexibility which is N/A
Phase 1 Frequency
All phase 1 (Bal, Core, Plyo, Resistance, SAQ) are 2-4x wk except for flexibility which is 3-7x wk
Phase 1 Duration
4-6x wk
Phase 1 Flexibility exercise selection
SMR and static
Phase 1 Core exercise stabilization
1-4 core-stabilization
Phase 1 Balance exercise selection
1-4 balance stabilization
Phase 1 Plyo exercise selection
0-2 plyo stabilization
Phase 1 SAQ exercise selection
4-6 drills w/limited horizontal inertia and unpredictability
Phase 1 Resistance exercise selection
1-2 stabilization progression
What level is designed to maintain stability while increasing amount of stress placed on body for increased size and strength?
2nd level of OPT model
What level is designed to increase core musculature to stabilize pelvis and spine under heavier loads?
Strength
What level is designed to increase load-bearing capabilities of muscles, ligaments, tendons and joints?
Strength
What level is designed to increase the volume of training and increase meta demand by taxing ATP-PC and glycolysis energy systems?
Strength
What level focuses on increasing motor unit recruitment, freq of that recruitment and motor unit synchronization (max strength)?
Strength
Phase that promotes increased stabilization, endurance, hypertrophy and strength
Strength Endurance - Phase 2
Uses Supersets where more stable exercise is followed by more unstable?
Strength Endurance
Generally, how long does a client stay in Phase 2?
4 week duration
Flexibility Reps
Phase 1 - 1
Phase 2, 3, 4 - 5-10
Phase 5 - 10-15
Flexibility Sets
1-3 sets for Phase 1
Phase 2-5 are 1-2 sets
Tempo for flexibility
Phase 1 - 30 seconds
Phase 2, 3, 4 - 1-2 second hold
Phase 5 - Controlled
Flexibility Frequency
3-7x wk for all phases
Flexibility - Exercise Selection
SMR and Static for Phase 1
Phases 2, 3, 4 - SMR and Active
Phase 5 - SMR and Dynamic 3x10 exercises
Reps for Core exercises?
8-12 in all phases except – 12-20 for Phase 1
Sets for Core Exercises
All are 2-3 sets except Phase 1 which is 1-4 sets
Core - Tempo
Slow 4/2/1 - Phase 1
Medium - Phase 2, Phase 3
Medium 1/1/1 - Phase 4
x/x/x - Phase 5
Core - Rest
0-60s for all levels; but 0-90 for Phase 1
Core - Frequency
2-4 x wk for all levels - except 3-6x wk for Hypertrophy
Core Exercise Selection
1-4 Phase 1 1-3 Phase 2 0-4 Phase 3 0-3 Phase 4 0-2 Phase 5
Balance Reps
12-20 or 6/10(side) - Phase1
All others are 8-12 reps
Balance Sets
1-3 for Phase 1
All others are 2-3 sets
Balance Tempo
Slow 4/2/1 - Phase 1
Medium - Phase 2, 3
Medium 1/1/1 - Phase 4
Controlled - Phase 5
Balance Rest Interval
0-60s for all but 0-90 for Phase 1
Balance Frequency
2-4x wk for all BUT
3-6x wk for Hypertrophy Phase 3
Balance Exercise Selection
1-4 balance stabilization for Phase 1 1-3 balance strength for Phase 2 0-4 balance strength for Phase 3 0-3 balance strength for Phase 4 0-2 balance strength for Phase 5
Plyo Reps and Sets
Phase 1 - 1-3 sets; all other levels 2-3 sets
Phase 1 Reps - 5-8
Phase 2, 3, 4 - 8-10 reps
Phase 5 - 8-12 reps
Plyo Tempo and Rest Intervals
Tempo: 3-5 sec hold for Phase 1
Repeating for Phase 2, 3, 4
x/x/x for Phase 5
Rest: 0-90 secs for Phase 1
0-60 secs for all others
Plyo Frequency
2-4x wk for all phases with exception of Phase 3 Hypertrophy which is 3-6x wk
Plyo exercise selection
Phase 1 - 0-2 stabilization Phase 2 - 1-3 plyo-strength Phase 3 - 0-4 Plyo strength Phase 4 -0-3 plyo strength Phase 5 - 0-2 plyo power
SAQ - Reps and Sets
Reps: Phase 1 2-3 and all other phases 3-5
Sets: Phase 1 - 1-2sets
Phase 2, 3, 4 – 3-4 sets
Phase 5 - 3-5 sets
SAQ - Tempo and Rest
Tempo: Phase 1 is moderate. Phase 2, 3, 4 is fast. Phase 5 is x/x/x
Rest for Phase 1 is 0-90 secs; Phase 2, 3, 4 is 0-60 secs and Phase 5 is 0-90 secs
SAQ Frequency and exercise selection
2-4x wk for all levels
Phase 1 - 4-6 drills w/limited horizontal & unpredict.
Phase 2, 3, 4: 6-8 drills allowing greater horizontal inertia but limited unpredictability
Phase 5 - 6-10 drills w/greater horizontal intertia but limited unpredictability
Resistance Reps/Sets for weight training - list all phases
Phase 1 - 12-20 reps / 1-3 sets Phase 2 - 8-12 reps / 2-4 sets Phase 3 - 6-12 reps / 3-5 sets Phase 4 - 1-5 reps / 4-6 sets Phase 5 - 1-5 Strength and 8-10 Power / 3-5 sets
Resistance Tempo for weight training
Phase 1 - 4/2/1
Phase 2 - Strength - 2/0/2 and Stability - 4/2/1
Phase 3 - 2/0/2
Phase 4 and 5 - x/x/x
Resistance - Intensity % and rest with weight training
Phase 1 - 50-70% and 0-90 secs rest Phase 2 -70-80% intensity and 0-60s rest Phase 3 - 75-85% ad 0-60 secs Phase 4 - 85-100% and 3-5 mins Phase 5 - 85-100% strength and up to 10%bw of 30-45% 1rm for the power - rest is 1-2 mins between pairs, 3-5 between circuits
Phase 2 Resistance - Exercise Selection
1 strength superset with 1 stabilization
How long does hypertrophy client stay in phase 3?
4 weeks before cycling back through phase 1 or 2, or progressing to phase 4 or 5
Phase 3 Hyper - Flexibility reps & sets
5-10 reps, 1-2 sets
Phase 3 Hyper - Flexibility - Tempo & frequency
Tempo: 1-2s hold
Freq: 3-7x wk
Phase 3 Hyper - Flexibility exercise selection
SMR & Active
Phase 3 Hyper - Core Reps & Sets
8-12 reps
2-3 sets
Phase 3 Hyper - Core Tempo and rest
Medium
0-60s rest
Phase 3 Hyper - Core Frequency and exercise selection
3-6x wk
0-4 core-strength
Phase 3 Hyper - Balance Reps & Sets
8-12 reps, 2-3 sets
Phase 3 Hyper - Balance Tempo & rest
Medium
0-60s rest
Phase 3 Hyper - Balance Frequency & Exercise selection
3-6x wk
0-4 balance strength
Phase 3 Hyper - Plyo Reps & Sets
8-10 reps
2-3 sets
Phase 3 Hyper - Plyo Tempo & Rest
Repeating; 0-60s
Phase 3 Hyper - Plyo Frequency & Exercise Selection
3-6x wk
0-4 plyo strength
Phase 3 Hyper - SAQ Reps/Sets
3-5 reps
3-4 sets
Tempo for Phase 3 Hypertrophy SAQ
Fast
Rest for Phase 3 Hypertrophy SAQ
0-60s
Frequency for Phase 3 Hypertrophy SAQ
2-4x wk
Exercise Selection for phase 3 Hypertrophy SAQ
6-8 drills allowing for greater horizontal inertia but limited unpredictability
Phase 3 Hypertrophy Resistance Reps/Sets
6-12 reps
3-5 sets
Phase 3 Hypertrophy Resistance Tempo & rest; plus intensity
2/0/2
0-60s
75-85%
Phase 3 Hypertrophy Resistance Frequency and exercise selection
3-6x wk
2-4 strength level/body part
Phase that improves recruitment of motor units; rate of force production, and motor unit synchronization
Maximal Strength - Phase 4
How long does a client remain in Max Strength Phase 4?
4 wks before going back to Phase 1 or 2, or progressing into Phase 5
Phase 4 - Max Strength
Flexibility Reps/Sets
5-10 Reps
1-2 sets
Phase 4 - Max Strength
Flexibility Tempo & Frequency
1-2 s hold
3-7x wk
Phase 4 - max strength - Flexibility
exercise selection
SMR & Active
Phase 4 - Max Strength - Core Reps/Sets
8-12 Reps
2-3 Sets
Phase 4 - Max Strength - CORE
Tempo and Rest Interval
Medium - 1/1/1
0-60s rest
Frequency and Exercise Selection for Core Max Strength - phase 4
2-4x wk
0-3 core strength
Phase 4 - Balance
Reps & Sets
8-12 reps
2-3 sets
Phase 4 - Balance - Tempo & Rest
Medium - 1/1/1
0-60s
Frequency & Exercise Selection for Balance for Phase 4 Max Strength
2-4x wk
0-3 balance strength
Max Strength Plyo Reps & Sets
8-10 reps
2-3 sets
Max Strength Plyo Tempo & Rest Interval
Repeating
0-60s
Max Strength Plyo Frequency & Exercise selection
2-4x wk
0-3 plyo strength
Max Strength SAQ Reps/Sets
3-5 reps
3-4 sets
Tempo for Max Strength SAQ -
fast
Rest and frequency for Max Strength SAQ
0-60s
2-4x wk
Exercise selection for Max Strength SAQ
6-8 drills allowing greater horizontal inertia but limited unpredictability
Reps & Sets for Max Strength - Resistance
1-5 reps
4-6 sets
Tempo for Max Strength Resistance
x/x/x
Intensity for Max Strength Resistance
85-100%
Rest time for Max Strength Resistance
3-5 mins
frequency - max strength resistance
2-4 x wk
Exercise selection for max strength resistance
1-3 strength exercises
Phase designed to increase rate of force production (or speed of muscle contraction)
POWER
POWER - adaptations
stabilization & strength
Force multiplied by velocity
POWER
Power - Flexibility - Reps/Sets
10-15 reps
1-2 sets
Tempo for Power Flexibility
Controlled
Frequency for Power Flexibility
3-7x wk
Exercise Selection for Power Flexibility
SMR & Dynamic 3-10 exercises
Power Core Reps/Sets
8-12 reps
2-3 sets
Power Core Tempo
x/x/x
Power Core Rest
0-60s
Power core frequency
2-4x wk
Power core exercise selection
0-2 core power
POWER balance reps/sets
8-12 reps
2-3 sets
Tempo for POWER balance
controlled
rest for POWER balance
0-60s
Frequency for Power Balance
2-4x wk
Exercise Selection for Power Balance
0-2 balance power
Power SAQ Sets/Reps/Tempo
3-5 sets
3-5 reps
x/x/x
Power SAQ Rest & frequency
0-90s
2-4x wk
Power SAQ exercise selection
6-10 drills allowing max horizontal inertia & unpredictability
Power Plyo Reps/Sets/Tempo
8-12 reps, 2-3 sets
x/x/x
Power Plyo rest & frequency
0-60s
2-4x wk
Power Plyo Exercise Selection
0-2 plyo power
Power Resistance Reps/Sets/Tempo
1-5 (s) reps
8-10 (p) reps
3-5 sets
xxx tempo
Intensity for Power Resistance
85-100% for strength
up to 10% bw or
30-45% 1rm for power
Frequency for Power Resistance
2-4x wk
Exercise Selection for Power Resistance
1 strength superset with 1 power
OPT for Fat Loss Annual Plan
cycles through the first 2 phases of the OPTmodel (phase 3 is optional) Use phase 3 if client desires to gain lbm
Volume is inversely related to__________
Intensity
Most appropriate bench exercise phase 1
standing cable chest press
According to research, endurance is best achieved by performing what number of repetitions at 50 to 70% of the 1RM?
12-20
What phase has 1rm strength assessments?
4 and 5
Tempo A/B/C - which does each mean?
A - Eccentric
B - Isometric
C - Concentric
To recover 100% of ATP, how many minutes?
3 or more
Generally, how many split routine workouts in 1 week?
Full body?
Split - 4x wk
Full - 2-3x wk
A macrocycle occurs _____
annually
A mesocycle occurs ______
monthly
A microcycle occurs ______
weekly
What phase increases stability, muscular endurance, neuromuscular efficiency of the core, improves inter and intramuscular coordination & progresses by increasing stabilization demand?
Stabilization Endurance Training - Phase 1
Optional Phases
3&4
Phase that increases volulme and intensity of the weight used?
Hypertrophy - phase 3
Phase that increases load and volume? *rest period increases when load increases
Max Power - Phase 4
Bodyfat reduction cycles through which phases?
1 & 2
Increase LBM, cycle through which phases?
1-4
General Sports Performance cycles through which phases?
1, 2 and 5
which phases would you need to find 1RM
4 and 5
Shorter rests in phases
1, 2 3 and longer in 4 and 5
bench press or deadlifts - phase
3 and 4
bb squat followed by squat jump phase
5
bench press followed by a push-up on stability ball phase
phase 2
step-up balance to curl press phase
1
annual plan is known as what cycle?
macrocycle
what plan is the mesocycle?
monthly
microcycle is what type of plan
weekly
strength endurance has how many sets for resistance training
2-4 sets
what is the primary focus of stabilization training?
- improve muscle imbalance
- improve stabilization of core
- prevent tissue overload by preparing muscles, tendons, ligs and joints for upcoming demands
- establish proper movement patterns
phase focuses on increasing stability, muscular endurance, neuromusc effic of core, improve intermuscular and intramuscular coordination; progress by increasing stabilization demand
stabilization endurance phase 1
phases where you increase the volume of training
2, 3, 4
increase metabolic demand by taxing atp-pc and glycolysis energy
2, 3, 4 - increase load bearing capabilities
