NASM CPT4 flashcards -- Pgm Design
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model.
0-60 seconds
What are three things recent research has demonstrated regarding circuit training?
It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace.
The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
12-20 reps, 1-3 sets
The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model.
50-70%
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
0-90 seconds
What is the recommended resistance training exercise selection for Phase 2 of the OPT model?
Perform 1 strength exercise superset with 1 stabilization exercise
List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model.
Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for
strength exercises, 4/2/1 tempo for stabilization exercises; 70- 80% intensity; 0-60 seconds rest
The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model?
3-5
What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model?
2/0/2
What is the recommended exercise selection and intensity for Phase 3 of the OPT model?
2-4 strength level exercises per body part, 75-85% intensity
What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT Model?
1-5 reps, 4-6 sets
What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model?
1-3 strength exercises per body part
What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model?
85-100% intensity, 3-5 minutes rest
What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?
1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets
What is the recommended repetition tempo for resistance training in Phase 5 of the OPT model?
X/X/X (as fast as can be controlled)
What is the recommended exercise selection for resistance training in the Power phase of the OPT model?
1 strength exercise superset with 1 power exercise
Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction?
Phase 1 Stabilization Endurance and Phase 2 Strength Endurance
Name the training system that involves performing one set of each exercise.
Single-set system
In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible?
Phase 5 Power
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise.
Multiple-set system
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set.
Pyramid system
A system of strength training that uses a couple of exercises performed in rapid succession of one another.
Superset system
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest between each exercise.
Circuit training system
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit.
Peripheral heart action system
The resistance training system that involves breaking the body up into parts to be trained on separate days.
Split-routine system
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.
Vertical loading
The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.
Horizontal loading
The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model.
4/2/1
Name the four primary areas of focus in Phase 1 Stabilization Endurance Training.
Increasing stability, increasing muscular
endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination
The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Muscular hypertrophy
Name four upper body progressions in the Progression Continuum.
Two-arms, alternating-arms, single- arm, single-arm with trunk rotation
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.
Power
What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model (in reference to resistance training).
1-2 minutes
What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model?
3-5 minutes
Name benefits of suspension body- weight training.
Increased muscle activation, low compressive
loads to the spine, increased performance, potential increase in caloric expenditure, improvements in cardiovascular fitness
Name six benefits of vibration training.
Improved circulation and cardiovascular function,
alleviation of muscle soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being
Approximately, what percent recovery of ATP and PC will occur after 60 seconds?
85 to 90%
What type of adaptations are seen with higher volume training?
Cellular adaptations
Name three physiological considerations when training youth.
- Submaximal oxygen demand (economy of
movement) : children are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake as compared to adults. - Glycolytic enzyme production is insufficient to sustain bouts of high- intensity exercise.
- Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes).
What type of adaptations are seen with low volume training?
Neurologic adaptations