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NASM CPT (excuse typos - rushed to enter content) > NASM CPT CH. 14 > Flashcards

NASM CPT CH. 14 Flashcards

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1
Q

What does OPT stand for

A

Optimum Performance Training

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2
Q

Acute Variables

A

important components that specify how each exercise is to be performed

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3
Q

A purposeful system or plan put together to help client achieve goals

A

program design

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4
Q

1 complete movement of a single exercise

A

rep

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5
Q

group of consecutive reps

A

set

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6
Q

level of effort (compared to max effort)

A

intensity

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7
Q

speed which you perform reps

A

tempo

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8
Q

amount of training within a certain period

A

volume

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9
Q

recuperation time between sets

A

rest interval

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10
Q

of sessions in a week

A

frequency

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11
Q

length of time in one phase of training

A

duration

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12
Q

choosing right exercises for a client’s program

A

exercise selection

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13
Q

Time to recover 50% ATP-PC

A

20-30 seconds

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14
Q

Time to recover 75% ATP-PC

A

40 seconds

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15
Q

Time to recover 85-90% ATP-PC

A

60 seconds

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16
Q

Time to recover 100% ATP-PC

A

3 minutes

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17
Q

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

A

Periodization

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18
Q

What are 2 objectives of periodization?

A

1) dividing program into distinct phases

2) training diff forms of strength in each period to control volume of training and prevent injury

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19
Q

What phases will you find superset techniques?

A

Phase 2 and 5 (Strength Endurance & Power)

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20
Q

Phase 2 - Strength Endurance Superset example

A

more stable exercise followed by stabilization with similar motions. Ex: Bench Press SS with Stability Ball Push-Ups

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21
Q

Phase 5 - Power Superset example

A

Strength exercise plus power

Ex: BB Bench SS with Med Ball Chest Pass

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22
Q

Exercise Selection: This phase uses 2-4 strength exercises per body part?

A

Hypertrophy

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23
Q

Exercise Selection: If using 1-3 exercises, what phase would this fall under?

A

Max Strength

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24
Q

What is the goal of Max Strength?

A

Focuses on increasing the load placed on the tissues of the body

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25
Q

What phase focuses on increasing the load placed on the tissues of the body?

A

Max Strength - Phase 4

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26
Q

Stabilization Rep Range for Resistance Training

A

12-20

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27
Q

Strength Endurance Rep Range for Resistance Training

A

8-12

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28
Q

Hypertrophy Rep Range Range for Resistance Training

A

6-12

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29
Q

Max Strength Rep Range for Resistance Training

A

1-5

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30
Q

Power Rep Range for Resistance Training

A

1-5 for the Strength followed by 8-10 for the Power

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31
Q

Stabilization Sets for Resistance Training

A

1-3

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32
Q

Strength Endurance Sets for Resistance Training

A

2-4

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33
Q

Hypertrophy Sets for Resistance Training

A

3-5

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34
Q

Max Strength Sets for Resistance Training

A

4-6

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35
Q

Power Sets for Resistance Training

A

3-5

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36
Q

Intensity for Stabilization w/Resistance Training

A

50-70% 1rm

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37
Q

Intensity for Strength Endurance w/Resistance Training

A

70-80%

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38
Q

Intensity for Hypertrophy w/Resistance Training

A

75-85% 1rm

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39
Q

Intensity for Strength w/Resistance Training

A

85-100% 1rm

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40
Q

Intensity for Power w/Resistance Training

A

85-100%1rm for Strength / up to 10% bodyweight or 30-45% 1rm for the Power rep

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41
Q

Rest for Stabilization

A

0-90secs

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42
Q

Rest for Strength Endurance

A

0-60 secs

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43
Q

Rest for hypertrophy

A

0-60secs

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44
Q

Rest for Max Strength

A

0-60 w/Core, Flex, Balance, Plyo and SAQ, but 3-5 mins in resistance training

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45
Q

Rest for Power

A

Resistance: 1-2 min between pairs, 3-5 between circuits
SAQ: 0-90secs
Core/Flex/Bal/Plyo - 0-60secs

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46
Q

Tempo for Max Strength and Power

A

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

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47
Q

Tempo for hypertrophy w/resistance training

A

2/0/2

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48
Q

Tempo for strength endurance and stabilization w/resistance training

A

Stabilization: 4/2/1

Strength Endurance: 2/0/2 for the primary and 4/2/1 for the less stable of the superset

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49
Q

Optimal training frequency for improvements in strength is _____times a week

A

3-5

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50
Q

Minimum number of days a week to train to sufficiently maintain the physical, physiologic, and performance improvements that were achieved during other phases

A

2x week

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51
Q

What type of volume and intensity increases muscle cross-sectional area, improves blood lipid serum profile, and increases metabolic rate?

A

High Volume (Low/Moderate Intensity)

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52
Q

What type of volume and intensity increases rate of force production, motor unit recruitment, motor unit synchronization?

A

Low Volume (High Intensity)

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53
Q

2 prominent meanings of training duration?

A

1) timeframe from start-finish of workout

2) length of time (# of wks) spent in one phase of training

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54
Q

Phase 1

A

Stabilization - total body; multijoint or single; controlled unstable

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55
Q

Phase 2, 3 & 4

A

total body; multi or single joint

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56
Q

Step-Up, balance to overhead press falls into what phase

A

Stabilization

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57
Q

Squat, curl to overhead press falls under what level?

A

Strength

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58
Q

2-arm push-press falls under what level?

A

Power

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59
Q

Ball DB Chest Press level

A

Stabilization

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60
Q

Ball DB Row level

A

Stabilization

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61
Q

Standing overhead press level

A

stabilization

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62
Q

bench press, squats/leg press, seated row and should press machine are examples of what level?

A

strength

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63
Q

2-arm med ball chest pass, ball md ball pullover throw and front med ball oblique throw are exercises from what level?

A

power

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64
Q

single leg DB curl is from what level?

A

stabilization

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65
Q

standing 2-arm db curl is from what level?

A

strength

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66
Q

woodchop throw, squat jump, tuck jump, 2-arm push-press and barbell clean are examples of

A

power exercises

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67
Q

floor->sport-beam->half foam roll->foam pad->bal disc -> wobble board ->bosu ball

A

stabilization continuum

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68
Q 
2-leg stable
staggered-stance stable
single-leg stable
2-leg unstable
staggered stance unstable
single-leg unstable
A

lower body progression continuum

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69
Q

specific outline created to meet a client’s goals- details form of training, length of time, future changes, and specific exercises to be performed

A

Training Plan

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70
Q

Cycle for annual plan?

A

Macrocycle

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71
Q

Cycle for Monthly Plan?

A

Mesocycle

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72
Q

Cycle for Weekly Plan?

A

Microcycle

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73
Q

Plan that spans 1 year and shows client progress between phases

A

Annual Plan

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74
Q

Generalized training plan that spans 1 month and shows which phases will be required each day of the week

A

Monthly Plan

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75
Q

training plan of specific workouts that spans 1wk and shows which exercises are required each day of the week

A

Weekly Plan

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76
Q

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?

A

Stabilization

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77
Q

low intensity, high rep, emphasizing core; joint stabilization and incorporation of proprioception are markers of what level?

A

Stabilization

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78
Q

Progression for Stabilization level?

A

increase proprioceptive demands

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79
Q

Specific Adaptation for Stabilization

A

endurance; stability - progression by increase proprioceptive demands

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80
Q

Specific Adaptation for Strength

A

Strength Endurance, hypertrophy and max strength (Phases 2, 3, 4) - progress with volume/load

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81
Q

Specific Adaptation for Power

A

Power - Phase 5, progression is with speed/load

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82
Q

Stabilization Reps for Flexibility

A

1

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83
Q

Phase 1 reps for core

A

12-20

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84
Q

Phase 1 reps for balance

A

12-20 or 6-10 per leg

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85
Q

Phase 1 reps for Plyo

A

5-8

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86
Q

Phase 1 reps for SAQ

A

2-3

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87
Q

Phase 1 reps for resistance training

A

12-20

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88
Q

Phase 1 sets for flexibility

A

1-3

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89
Q

Phase 1 sets for Core

A

1-4

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90
Q

Phase 1 sets for Balance

A

1-3

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91
Q

Phase 1 sets for Plyo

A

1-3

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92
Q

Phase 1 sets for SAQ

A

1-2

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93
Q

Phase 1 sets for resistance training

A

1-3

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94
Q

Phase 1 tempo for flexibility

A

30 sec hold

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95
Q

Phase 1 tempo for Core

A

Slow 4/2/1

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96
Q

Phase 1 tempo for Balance

A

Slow 4/2/1

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97
Q

Phase 1 tempo for Plyo

A

3-5 second hold on landing

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98
Q

Phase 1 tempo for SAQ

A

Moderate

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99
Q

Phase 1 tempo for Resistance

A

4/2/1

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100
Q

Phase 1 Intensity for Flex, Core, Bal, Plyo, SAQ

A

N/A

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101
Q

Phase 1 intensity for resistance training

A

50-70%

102
Q

Phase 1 Rest Interval for Flex, Core, Bal, Plyo, SAQ, Resistance

A

0-90 secs except for Flexibility which is N/A

103
Q

Phase 1 Frequency

A

All phase 1 (Bal, Core, Plyo, Resistance, SAQ) are 2-4x wk except for flexibility which is 3-7x wk

104
Q

Phase 1 Duration

A

4-6x wk

105
Q

Phase 1 Flexibility exercise selection

A

SMR and static

106
Q

Phase 1 Core exercise stabilization

A

1-4 core-stabilization

107
Q

Phase 1 Balance exercise selection

A

1-4 balance stabilization

108
Q

Phase 1 Plyo exercise selection

A

0-2 plyo stabilization

109
Q

Phase 1 SAQ exercise selection

A

4-6 drills w/limited horizontal inertia and unpredictability

110
Q

Phase 1 Resistance exercise selection

A

1-2 stabilization progression

111
Q

What level is designed to maintain stability while increasing amount of stress placed on body for increased size and strength?

A

2nd level of OPT model

112
Q

What level is designed to increase core musculature to stabilize pelvis and spine under heavier loads?

A

Strength

113
Q

What level is designed to increase load-bearing capabilities of muscles, ligaments, tendons and joints?

A

Strength

114
Q

What level is designed to increase the volume of training and increase meta demand by taxing ATP-PC and glycolysis energy systems?

A

Strength

115
Q

What level focuses on increasing motor unit recruitment, freq of that recruitment and motor unit synchronization (max strength)?

A

Strength

116
Q

Phase that promotes increased stabilization, endurance, hypertrophy and strength

A

Strength Endurance - Phase 2

117
Q

Uses Supersets where more stable exercise is followed by more unstable?

A

Strength Endurance

118
Q

Generally, how long does a client stay in Phase 2?

A

4 week duration

119
Q

Flexibility Reps

A

Phase 1 - 1
Phase 2, 3, 4 - 5-10
Phase 5 - 10-15

120
Q

Flexibility Sets

A

1-3 sets for Phase 1

Phase 2-5 are 1-2 sets

121
Q

Tempo for flexibility

A

Phase 1 - 30 seconds
Phase 2, 3, 4 - 1-2 second hold
Phase 5 - Controlled

122
Q

Flexibility Frequency

A

3-7x wk for all phases

123
Q

Flexibility - Exercise Selection

A

SMR and Static for Phase 1
Phases 2, 3, 4 - SMR and Active
Phase 5 - SMR and Dynamic 3x10 exercises

124
Q

Reps for Core exercises?

A

8-12 in all phases except – 12-20 for Phase 1

125
Q

Sets for Core Exercises

A

All are 2-3 sets except Phase 1 which is 1-4 sets

126
Q

Core - Tempo

A

Slow 4/2/1 - Phase 1
Medium - Phase 2, Phase 3
Medium 1/1/1 - Phase 4
x/x/x - Phase 5

127
Q

Core - Rest

A

0-60s for all levels; but 0-90 for Phase 1

128
Q

Core - Frequency

A

2-4 x wk for all levels - except 3-6x wk for Hypertrophy

129
Q

Core Exercise Selection

A 
1-4 Phase 1
1-3 Phase 2
0-4 Phase 3
0-3 Phase 4
0-2 Phase 5
130
Q

Balance Reps

A

12-20 or 6/10(side) - Phase1

All others are 8-12 reps

131
Q

Balance Sets

A

1-3 for Phase 1

All others are 2-3 sets

132
Q

Balance Tempo

A

Slow 4/2/1 - Phase 1
Medium - Phase 2, 3
Medium 1/1/1 - Phase 4
Controlled - Phase 5

133
Q

Balance Rest Interval

A

0-60s for all but 0-90 for Phase 1

134
Q

Balance Frequency

A

2-4x wk for all BUT

3-6x wk for Hypertrophy Phase 3

135
Q

Balance Exercise Selection

A 
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
136
Q

Plyo Reps and Sets

A

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

137
Q

Plyo Tempo and Rest Intervals

A

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

138
Q

Plyo Frequency

A

2-4x wk for all phases with exception of Phase 3 Hypertrophy which is 3-6x wk

139
Q

Plyo exercise selection

A 
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
140
Q

SAQ - Reps and Sets

A

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

141
Q

SAQ - Tempo and Rest

A

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

142
Q

SAQ Frequency and exercise selection

A

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

143
Q

Resistance Reps/Sets for weight training - list all phases

A 
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
144
Q

Resistance Tempo for weight training

A

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

145
Q

Resistance - Intensity % and rest with weight training

A 
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
146
Q

Phase 2 Resistance - Exercise Selection

A

1 strength superset with 1 stabilization

147
Q

How long does hypertrophy client stay in phase 3?

A

4 weeks before cycling back through phase 1 or 2, or progressing to phase 4 or 5

148
Q

Phase 3 Hyper - Flexibility reps & sets

A

5-10 reps, 1-2 sets

149
Q

Phase 3 Hyper - Flexibility - Tempo & frequency

A

Tempo: 1-2s hold
Freq: 3-7x wk

150
Q

Phase 3 Hyper - Flexibility exercise selection

A

SMR & Active

151
Q

Phase 3 Hyper - Core Reps & Sets

A

8-12 reps

2-3 sets

152
Q

Phase 3 Hyper - Core Tempo and rest

A

Medium

0-60s rest

153
Q

Phase 3 Hyper - Core Frequency and exercise selection

A

3-6x wk

0-4 core-strength

154
Q

Phase 3 Hyper - Balance Reps & Sets

A

8-12 reps, 2-3 sets

155
Q

Phase 3 Hyper - Balance Tempo & rest

A

Medium

0-60s rest

156
Q

Phase 3 Hyper - Balance Frequency & Exercise selection

A

3-6x wk

0-4 balance strength

157
Q

Phase 3 Hyper - Plyo Reps & Sets

A

8-10 reps

2-3 sets

158
Q

Phase 3 Hyper - Plyo Tempo & Rest

A

Repeating; 0-60s

159
Q

Phase 3 Hyper - Plyo Frequency & Exercise Selection

A

3-6x wk

0-4 plyo strength

160
Q

Phase 3 Hyper - SAQ Reps/Sets

A

3-5 reps

3-4 sets

161
Q

Tempo for Phase 3 Hypertrophy SAQ

A

Fast

162
Q

Rest for Phase 3 Hypertrophy SAQ

A

0-60s

163
Q

Frequency for Phase 3 Hypertrophy SAQ

A

2-4x wk

164
Q

Exercise Selection for phase 3 Hypertrophy SAQ

A

6-8 drills allowing for greater horizontal inertia but limited unpredictability

165
Q

Phase 3 Hypertrophy Resistance Reps/Sets

A

6-12 reps

3-5 sets

166
Q

Phase 3 Hypertrophy Resistance Tempo & rest; plus intensity

A

2/0/2
0-60s
75-85%

167
Q

Phase 3 Hypertrophy Resistance Frequency and exercise selection

A

3-6x wk

2-4 strength level/body part

168
Q

Phase that improves recruitment of motor units; rate of force production, and motor unit synchronization

A

Maximal Strength - Phase 4

169
Q

How long does a client remain in Max Strength Phase 4?

A

4 wks before going back to Phase 1 or 2, or progressing into Phase 5

170
Q

Phase 4 - Max Strength

Flexibility Reps/Sets

A

5-10 Reps

1-2 sets

171
Q

Phase 4 - Max Strength

Flexibility Tempo & Frequency

A

1-2 s hold

3-7x wk

172
Q

Phase 4 - max strength - Flexibility

exercise selection

A

SMR & Active

173
Q

Phase 4 - Max Strength - Core Reps/Sets

A

8-12 Reps

2-3 Sets

174
Q

Phase 4 - Max Strength - CORE

Tempo and Rest Interval

A

Medium - 1/1/1

0-60s rest

175
Q

Frequency and Exercise Selection for Core Max Strength - phase 4

A

2-4x wk

0-3 core strength

176
Q

Phase 4 - Balance

Reps & Sets

A

8-12 reps

2-3 sets

177
Q

Phase 4 - Balance - Tempo & Rest

A

Medium - 1/1/1

0-60s

178
Q

Frequency & Exercise Selection for Balance for Phase 4 Max Strength

A

2-4x wk

0-3 balance strength

179
Q

Max Strength Plyo Reps & Sets

A

8-10 reps

2-3 sets

180
Q

Max Strength Plyo Tempo & Rest Interval

A

Repeating

0-60s

181
Q

Max Strength Plyo Frequency & Exercise selection

A

2-4x wk

0-3 plyo strength

182
Q

Max Strength SAQ Reps/Sets

A

3-5 reps

3-4 sets

183
Q

Tempo for Max Strength SAQ -

A

fast

184
Q

Rest and frequency for Max Strength SAQ

A

0-60s

2-4x wk

185
Q

Exercise selection for Max Strength SAQ

A

6-8 drills allowing greater horizontal inertia but limited unpredictability

186
Q

Reps & Sets for Max Strength - Resistance

A

1-5 reps

4-6 sets

187
Q

Tempo for Max Strength Resistance

A

x/x/x

188
Q

Intensity for Max Strength Resistance

A

85-100%

189
Q

Rest time for Max Strength Resistance

A

3-5 mins

190
Q

frequency - max strength resistance

A

2-4 x wk

191
Q

Exercise selection for max strength resistance

A

1-3 strength exercises

192
Q

Phase designed to increase rate of force production (or speed of muscle contraction)

A

POWER

193
Q

POWER - adaptations

A

stabilization & strength

194
Q

Force multiplied by velocity

A

POWER

195
Q

Power - Flexibility - Reps/Sets

A

10-15 reps

1-2 sets

196
Q

Tempo for Power Flexibility

A

Controlled

197
Q

Frequency for Power Flexibility

A

3-7x wk

198
Q

Exercise Selection for Power Flexibility

A

SMR & Dynamic 3-10 exercises

199
Q

Power Core Reps/Sets

A

8-12 reps

2-3 sets

200
Q

Power Core Tempo

A

x/x/x

201
Q

Power Core Rest

A

0-60s

202
Q

Power core frequency

A

2-4x wk

203
Q

Power core exercise selection

A

0-2 core power

204
Q

POWER balance reps/sets

A

8-12 reps

2-3 sets

205
Q

Tempo for POWER balance

A

controlled

206
Q

rest for POWER balance

A

0-60s

207
Q

Frequency for Power Balance

A

2-4x wk

208
Q

Exercise Selection for Power Balance

A

0-2 balance power

209
Q

Power SAQ Sets/Reps/Tempo

A

3-5 sets
3-5 reps
x/x/x

210
Q

Power SAQ Rest & frequency

A

0-90s

2-4x wk

211
Q

Power SAQ exercise selection

A

6-10 drills allowing max horizontal inertia & unpredictability

212
Q

Power Plyo Reps/Sets/Tempo

A

8-12 reps, 2-3 sets

x/x/x

213
Q

Power Plyo rest & frequency

A

0-60s

2-4x wk

214
Q

Power Plyo Exercise Selection

A

0-2 plyo power

215
Q

Power Resistance Reps/Sets/Tempo

A

1-5 (s) reps
8-10 (p) reps
3-5 sets
xxx tempo

216
Q

Intensity for Power Resistance

A

85-100% for strength
up to 10% bw or
30-45% 1rm for power

217
Q

Frequency for Power Resistance

A

2-4x wk

218
Q

Exercise Selection for Power Resistance

A

1 strength superset with 1 power

219
Q

OPT for Fat Loss Annual Plan

A

cycles through the first 2 phases of the OPTmodel (phase 3 is optional) Use phase 3 if client desires to gain lbm

220
Q

Volume is inversely related to__________

A

Intensity

221
Q

Most appropriate bench exercise phase 1

A

standing cable chest press

222
Q

According to research, endurance is best achieved by performing what number of repetitions at 50 to 70% of the 1RM?

A

12-20

223
Q

What phase has 1rm strength assessments?

A

4 and 5

224
Q

Tempo A/B/C - which does each mean?

A

A - Eccentric
B - Isometric
C - Concentric

225
Q

To recover 100% of ATP, how many minutes?

A

3 or more

226
Q

Generally, how many split routine workouts in 1 week?

Full body?

A

Split - 4x wk

Full - 2-3x wk

227
Q

A macrocycle occurs _____

A

annually

228
Q

A mesocycle occurs ______

A

monthly

229
Q

A microcycle occurs ______

A

weekly

230
Q

What phase increases stability, muscular endurance, neuromuscular efficiency of the core, improves inter and intramuscular coordination & progresses by increasing stabilization demand?

A

Stabilization Endurance Training - Phase 1

231
Q

Optional Phases

A

3&4

232
Q

Phase that increases volulme and intensity of the weight used?

A

Hypertrophy - phase 3

233
Q

Phase that increases load and volume? *rest period increases when load increases

A

Max Power - Phase 4

234
Q

Bodyfat reduction cycles through which phases?

A

1 & 2

235
Q

Increase LBM, cycle through which phases?

A

1-4

236
Q

General Sports Performance cycles through which phases?

A

1, 2 and 5

237
Q

which phases would you need to find 1RM

A

4 and 5

238
Q

Shorter rests in phases

A

1, 2 3 and longer in 4 and 5

239
Q

bench press or deadlifts - phase

A

3 and 4

240
Q

bb squat followed by squat jump phase

A

5

241
Q

bench press followed by a push-up on stability ball phase

A

phase 2

242
Q

step-up balance to curl press phase

A

1

243
Q

annual plan is known as what cycle?

A

macrocycle

244
Q

what plan is the mesocycle?

A

monthly

245
Q

microcycle is what type of plan

A

weekly

246
Q

strength endurance has how many sets for resistance training

A

2-4 sets

247
Q

what is the primary focus of stabilization training?

A
  • improve muscle imbalance
  • improve stabilization of core
  • prevent tissue overload by preparing muscles, tendons, ligs and joints for upcoming demands
  • establish proper movement patterns
248
Q

phase focuses on increasing stability, muscular endurance, neuromusc effic of core, improve intermuscular and intramuscular coordination; progress by increasing stabilization demand

A

stabilization endurance phase 1

249
Q

phases where you increase the volume of training

A

2, 3, 4

250
Q

increase metabolic demand by taxing atp-pc and glycolysis energy

A

2, 3, 4 - increase load bearing capabilities

NASM CPT (excuse typos - rushed to enter content) (14 decks)

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