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