NASM CPT CH. 14 Flashcards
1
Q
What does OPT stand for
A
Optimum Performance Training
2
Q
Acute Variables
A
important components that specify how each exercise is to be performed
3
Q
A purposeful system or plan put together to help client achieve goals
A
program design
4
Q
1 complete movement of a single exercise
A
rep
5
Q
group of consecutive reps
A
set
6
Q
level of effort (compared to max effort)
A
intensity
7
Q
speed which you perform reps
A
tempo
8
Q
amount of training within a certain period
A
volume
9
Q
recuperation time between sets
A
rest interval
10
Q
of sessions in a week
A
frequency
11
Q
length of time in one phase of training
A
duration
12
Q
choosing right exercises for a client’s program
A
exercise selection
13
Q
Time to recover 50% ATP-PC
A
20-30 seconds
14
Q
Time to recover 75% ATP-PC
A
40 seconds
15
Q
Time to recover 85-90% ATP-PC
A
60 seconds
16
Q
Time to recover 100% ATP-PC
A
3 minutes
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
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
19
Q
What phases will you find superset techniques?
A
Phase 2 and 5 (Strength Endurance & Power)
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
21
Q
Phase 5 - Power Superset example
A
Strength exercise plus power
Ex: BB Bench SS with Med Ball Chest Pass
22
Q
Exercise Selection: This phase uses 2-4 strength exercises per body part?
A
Hypertrophy
23
Q
Exercise Selection: If using 1-3 exercises, what phase would this fall under?
A
Max Strength
24
Q
What is the goal of Max Strength?
A
Focuses on increasing the load placed on the tissues of the body
25
What phase focuses on increasing the load placed on the tissues of the body?
Max Strength - Phase 4
26
Stabilization Rep Range for Resistance Training
12-20
27
Strength Endurance Rep Range for Resistance Training
8-12
28
Hypertrophy Rep Range Range for Resistance Training
6-12
29
Max Strength Rep Range for Resistance Training
1-5
30
Power Rep Range for Resistance Training
1-5 for the Strength followed by 8-10 for the Power
31
Stabilization Sets for Resistance Training
1-3
32
Strength Endurance Sets for Resistance Training
2-4
33
Hypertrophy Sets for Resistance Training
3-5
34
Max Strength Sets for Resistance Training
4-6
35
Power Sets for Resistance Training
3-5
36
Intensity for Stabilization w/Resistance Training
50-70% 1rm
37
Intensity for Strength Endurance w/Resistance Training
70-80%
38
Intensity for Hypertrophy w/Resistance Training
75-85% 1rm
39
Intensity for Strength w/Resistance Training
85-100% 1rm
40
Intensity for Power w/Resistance Training
85-100%1rm for Strength / up to 10% bodyweight or 30-45% 1rm for the Power rep
41
Rest for Stabilization
0-90secs
42
Rest for Strength Endurance
0-60 secs
43
Rest for hypertrophy
0-60secs
44
Rest for Max Strength
0-60 w/Core, Flex, Balance, Plyo and SAQ, but 3-5 mins in resistance training
45
Rest for Power
Resistance: 1-2 min between pairs, 3-5 between circuits
SAQ: 0-90secs
Core/Flex/Bal/Plyo - 0-60secs
46
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
47
Tempo for hypertrophy w/resistance training
2/0/2
48
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
49
Optimal training frequency for improvements in strength is _____times a week
3-5
50
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
51
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)
52
What type of volume and intensity increases rate of force production, motor unit recruitment, motor unit synchronization?
Low Volume (High Intensity)
53
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
54
Phase 1
Stabilization - total body; multijoint or single; controlled unstable
55
Phase 2, 3 & 4
total body; multi or single joint
56
Step-Up, balance to overhead press falls into what phase
Stabilization
57
Squat, curl to overhead press falls under what level?
Strength
58
2-arm push-press falls under what level?
Power
59
Ball DB Chest Press level
Stabilization
60
Ball DB Row level
Stabilization
61
Standing overhead press level
stabilization
62
bench press, squats/leg press, seated row and should press machine are examples of what level?
strength
63
2-arm med ball chest pass, ball md ball pullover throw and front med ball oblique throw are exercises from what level?
power
64
single leg DB curl is from what level?
stabilization
65
standing 2-arm db curl is from what level?
strength
66
woodchop throw, squat jump, tuck jump, 2-arm push-press and barbell clean are examples of
power exercises
67
floor->sport-beam->half foam roll->foam pad->bal disc -> wobble board ->bosu ball
stabilization continuum
68
```
2-leg stable
staggered-stance stable
single-leg stable
2-leg unstable
staggered stance unstable
single-leg unstable
```
lower body progression continuum
69
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
70
Cycle for annual plan?
Macrocycle
71
Cycle for Monthly Plan?
Mesocycle
72
Cycle for Weekly Plan?
Microcycle
73
Plan that spans 1 year and shows client progress between phases
Annual Plan
74
Generalized training plan that spans 1 month and shows which phases will be required each day of the week
Monthly Plan
75
training plan of specific workouts that spans 1wk and shows which exercises are required each day of the week
Weekly Plan
76
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
77
low intensity, high rep, emphasizing core; joint stabilization and incorporation of proprioception are markers of what level?
Stabilization
78
Progression for Stabilization level?
increase proprioceptive demands
79
Specific Adaptation for Stabilization
endurance; stability - progression by increase proprioceptive demands
80
Specific Adaptation for Strength
Strength Endurance, hypertrophy and max strength (Phases 2, 3, 4) - progress with volume/load
81
Specific Adaptation for Power
Power - Phase 5, progression is with speed/load
82
Stabilization Reps for Flexibility
1
83
Phase 1 reps for core
12-20
84
Phase 1 reps for balance
12-20 or 6-10 per leg
85
Phase 1 reps for Plyo
5-8
86
Phase 1 reps for SAQ
2-3
87
Phase 1 reps for resistance training
12-20
88
Phase 1 sets for flexibility
1-3
89
Phase 1 sets for Core
1-4
90
Phase 1 sets for Balance
1-3
91
Phase 1 sets for Plyo
1-3
92
Phase 1 sets for SAQ
1-2
93
Phase 1 sets for resistance training
1-3
94
Phase 1 tempo for flexibility
30 sec hold
95
Phase 1 tempo for Core
Slow 4/2/1
96
Phase 1 tempo for Balance
Slow 4/2/1
97
Phase 1 tempo for Plyo
3-5 second hold on landing
98
Phase 1 tempo for SAQ
Moderate
99
Phase 1 tempo for Resistance
4/2/1
100
Phase 1 Intensity for Flex, Core, Bal, Plyo, SAQ
N/A
101
Phase 1 intensity for resistance training
50-70%
102
Phase 1 Rest Interval for Flex, Core, Bal, Plyo, SAQ, Resistance
0-90 secs except for Flexibility which is N/A
103
Phase 1 Frequency
All phase 1 (Bal, Core, Plyo, Resistance, SAQ) are 2-4x wk except for flexibility which is 3-7x wk
104
Phase 1 Duration
4-6x wk
105
Phase 1 Flexibility exercise selection
SMR and static
106
Phase 1 Core exercise stabilization
1-4 core-stabilization
107
Phase 1 Balance exercise selection
1-4 balance stabilization
108
Phase 1 Plyo exercise selection
0-2 plyo stabilization
109
Phase 1 SAQ exercise selection
4-6 drills w/limited horizontal inertia and unpredictability
110
Phase 1 Resistance exercise selection
1-2 stabilization progression
111
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
112
What level is designed to increase core musculature to stabilize pelvis and spine under heavier loads?
Strength
113
What level is designed to increase load-bearing capabilities of muscles, ligaments, tendons and joints?
Strength
114
What level is designed to increase the volume of training and increase meta demand by taxing ATP-PC and glycolysis energy systems?
Strength
115
What level focuses on increasing motor unit recruitment, freq of that recruitment and motor unit synchronization (max strength)?
Strength
116
Phase that promotes increased stabilization, endurance, hypertrophy and strength
Strength Endurance - Phase 2
117
Uses Supersets where more stable exercise is followed by more unstable?
Strength Endurance
118
Generally, how long does a client stay in Phase 2?
4 week duration
119
Flexibility Reps
Phase 1 - 1
Phase 2, 3, 4 - 5-10
Phase 5 - 10-15
120
Flexibility Sets
1-3 sets for Phase 1
| Phase 2-5 are 1-2 sets
121
Tempo for flexibility
Phase 1 - 30 seconds
Phase 2, 3, 4 - 1-2 second hold
Phase 5 - Controlled
122
Flexibility Frequency
3-7x wk for all phases
123
Flexibility - Exercise Selection
SMR and Static for Phase 1
Phases 2, 3, 4 - SMR and Active
Phase 5 - SMR and Dynamic 3x10 exercises
124
Reps for Core exercises?
8-12 in all phases except -- 12-20 for Phase 1
125
Sets for Core Exercises
All are 2-3 sets except Phase 1 which is 1-4 sets
126
Core - Tempo
Slow 4/2/1 - Phase 1
Medium - Phase 2, Phase 3
Medium 1/1/1 - Phase 4
x/x/x - Phase 5
127
Core - Rest
0-60s for all levels; but 0-90 for Phase 1
128
Core - Frequency
2-4 x wk for all levels - except 3-6x wk for Hypertrophy
129
Core Exercise Selection
```
1-4 Phase 1
1-3 Phase 2
0-4 Phase 3
0-3 Phase 4
0-2 Phase 5
```
130
Balance Reps
12-20 or 6/10(side) - Phase1
| All others are 8-12 reps
131
Balance Sets
1-3 for Phase 1
| All others are 2-3 sets
132
Balance Tempo
Slow 4/2/1 - Phase 1
Medium - Phase 2, 3
Medium 1/1/1 - Phase 4
Controlled - Phase 5
133
Balance Rest Interval
0-60s for all but 0-90 for Phase 1
134
Balance Frequency
2-4x wk for all BUT
| 3-6x wk for Hypertrophy Phase 3
135
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
```
136
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
137
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
138
Plyo Frequency
2-4x wk for all phases with exception of Phase 3 Hypertrophy which is 3-6x wk
139
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
```
140
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
141
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
142
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
143
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
```
144
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
145
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
```
146
Phase 2 Resistance - Exercise Selection
1 strength superset with 1 stabilization
147
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
148
Phase 3 Hyper - Flexibility reps & sets
5-10 reps, 1-2 sets
149
Phase 3 Hyper - Flexibility - Tempo & frequency
Tempo: 1-2s hold
Freq: 3-7x wk
150
Phase 3 Hyper - Flexibility exercise selection
SMR & Active
151
Phase 3 Hyper - Core Reps & Sets
8-12 reps
| 2-3 sets
152
Phase 3 Hyper - Core Tempo and rest
Medium
| 0-60s rest
153
Phase 3 Hyper - Core Frequency and exercise selection
3-6x wk
| 0-4 core-strength
154
Phase 3 Hyper - Balance Reps & Sets
8-12 reps, 2-3 sets
155
Phase 3 Hyper - Balance Tempo & rest
Medium
| 0-60s rest
156
Phase 3 Hyper - Balance Frequency & Exercise selection
3-6x wk
| 0-4 balance strength
157
Phase 3 Hyper - Plyo Reps & Sets
8-10 reps
| 2-3 sets
158
Phase 3 Hyper - Plyo Tempo & Rest
Repeating; 0-60s
159
Phase 3 Hyper - Plyo Frequency & Exercise Selection
3-6x wk
| 0-4 plyo strength
160
Phase 3 Hyper - SAQ Reps/Sets
3-5 reps
| 3-4 sets
161
Tempo for Phase 3 Hypertrophy SAQ
Fast
162
Rest for Phase 3 Hypertrophy SAQ
0-60s
163
Frequency for Phase 3 Hypertrophy SAQ
2-4x wk
164
Exercise Selection for phase 3 Hypertrophy SAQ
6-8 drills allowing for greater horizontal inertia but limited unpredictability
165
Phase 3 Hypertrophy Resistance Reps/Sets
6-12 reps
| 3-5 sets
166
Phase 3 Hypertrophy Resistance Tempo & rest; plus intensity
2/0/2
0-60s
75-85%
167
Phase 3 Hypertrophy Resistance Frequency and exercise selection
3-6x wk
| 2-4 strength level/body part
168
Phase that improves recruitment of motor units; rate of force production, and motor unit synchronization
Maximal Strength - Phase 4
169
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
170
Phase 4 - Max Strength
| Flexibility Reps/Sets
5-10 Reps
| 1-2 sets
171
Phase 4 - Max Strength
| Flexibility Tempo & Frequency
1-2 s hold
| 3-7x wk
172
Phase 4 - max strength - Flexibility
| exercise selection
SMR & Active
173
Phase 4 - Max Strength - Core Reps/Sets
8-12 Reps
| 2-3 Sets
174
Phase 4 - Max Strength - CORE
| Tempo and Rest Interval
Medium - 1/1/1
| 0-60s rest
175
Frequency and Exercise Selection for Core Max Strength - phase 4
2-4x wk
| 0-3 core strength
176
Phase 4 - Balance
| Reps & Sets
8-12 reps
| 2-3 sets
177
Phase 4 - Balance - Tempo & Rest
Medium - 1/1/1
| 0-60s
178
Frequency & Exercise Selection for Balance for Phase 4 Max Strength
2-4x wk
| 0-3 balance strength
179
Max Strength Plyo Reps & Sets
8-10 reps
| 2-3 sets
180
Max Strength Plyo Tempo & Rest Interval
Repeating
| 0-60s
181
Max Strength Plyo Frequency & Exercise selection
2-4x wk
| 0-3 plyo strength
182
Max Strength SAQ Reps/Sets
3-5 reps
| 3-4 sets
183
Tempo for Max Strength SAQ -
fast
184
Rest and frequency for Max Strength SAQ
0-60s
| 2-4x wk
185
Exercise selection for Max Strength SAQ
6-8 drills allowing greater horizontal inertia but limited unpredictability
186
Reps & Sets for Max Strength - Resistance
1-5 reps
| 4-6 sets
187
Tempo for Max Strength Resistance
x/x/x
188
Intensity for Max Strength Resistance
85-100%
189
Rest time for Max Strength Resistance
3-5 mins
190
frequency - max strength resistance
2-4 x wk
191
Exercise selection for max strength resistance
1-3 strength exercises
192
Phase designed to increase rate of force production (or speed of muscle contraction)
POWER
193
POWER - adaptations
stabilization & strength
194
Force multiplied by velocity
POWER
195
Power - Flexibility - Reps/Sets
10-15 reps
| 1-2 sets
196
Tempo for Power Flexibility
Controlled
197
Frequency for Power Flexibility
3-7x wk
198
Exercise Selection for Power Flexibility
SMR & Dynamic 3-10 exercises
199
Power Core Reps/Sets
8-12 reps
| 2-3 sets
200
Power Core Tempo
x/x/x
201
Power Core Rest
0-60s
202
Power core frequency
2-4x wk
203
Power core exercise selection
0-2 core power
204
POWER balance reps/sets
8-12 reps
| 2-3 sets
205
Tempo for POWER balance
controlled
206
rest for POWER balance
0-60s
207
Frequency for Power Balance
2-4x wk
208
Exercise Selection for Power Balance
0-2 balance power
209
Power SAQ Sets/Reps/Tempo
3-5 sets
3-5 reps
x/x/x
210
Power SAQ Rest & frequency
0-90s
| 2-4x wk
211
Power SAQ exercise selection
6-10 drills allowing max horizontal inertia & unpredictability
212
Power Plyo Reps/Sets/Tempo
8-12 reps, 2-3 sets
| x/x/x
213
Power Plyo rest & frequency
0-60s
| 2-4x wk
214
Power Plyo Exercise Selection
0-2 plyo power
215
Power Resistance Reps/Sets/Tempo
1-5 (s) reps
8-10 (p) reps
3-5 sets
xxx tempo
216
Intensity for Power Resistance
85-100% for strength
up to 10% bw or
30-45% 1rm for power
217
Frequency for Power Resistance
2-4x wk
218
Exercise Selection for Power Resistance
1 strength superset with 1 power
219
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
220
Volume is inversely related to__________
Intensity
221
Most appropriate bench exercise phase 1
standing cable chest press
222
According to research, endurance is best achieved by performing what number of repetitions at 50 to 70% of the 1RM?
12-20
223
What phase has 1rm strength assessments?
4 and 5
224
Tempo A/B/C - which does each mean?
A - Eccentric
B - Isometric
C - Concentric
225
To recover 100% of ATP, how many minutes?
3 or more
226
Generally, how many split routine workouts in 1 week?
| Full body?
Split - 4x wk
| Full - 2-3x wk
227
A macrocycle occurs _____
annually
228
A mesocycle occurs ______
monthly
229
A microcycle occurs ______
weekly
230
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
231
Optional Phases
3&4
232
Phase that increases volulme and intensity of the weight used?
Hypertrophy - phase 3
233
Phase that increases load and volume? *rest period increases when load increases
Max Power - Phase 4
234
Bodyfat reduction cycles through which phases?
1 & 2
235
Increase LBM, cycle through which phases?
1-4
236
General Sports Performance cycles through which phases?
1, 2 and 5
237
which phases would you need to find 1RM
4 and 5
238
Shorter rests in phases
1, 2 3 and longer in 4 and 5
239
bench press or deadlifts - phase
3 and 4
240
bb squat followed by squat jump phase
5
241
bench press followed by a push-up on stability ball phase
phase 2
242
step-up balance to curl press phase
1
243
annual plan is known as what cycle?
macrocycle
244
what plan is the mesocycle?
monthly
245
microcycle is what type of plan
weekly
246
strength endurance has how many sets for resistance training
2-4 sets
247
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
248
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
249
phases where you increase the volume of training
2, 3, 4
250
increase metabolic demand by taxing atp-pc and glycolysis energy
2, 3, 4 - increase load bearing capabilities
