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NASM > OPT Model > Flashcards

OPT Model Flashcards

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1
Q

What is Phase 1 in the Optimum Performance Training Model?

A

Stabilization Endurance

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2
Q

What are the amount of reps associated with the Stabilization Endurance Phase in the OPT model?

A

12-20 reps

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3
Q

What is Phase 2 in the Optimum Performance Training Model?

A

Strength & Endurance

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4
Q

What is Phase 3 in the Optimum Performance Training Model?

A

Hypertrophy

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5
Q

What are the amount of reps associated with the Hypertrophy Phase in the OPT model?

A

6-12 reps

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6
Q

What is Phase 4 in the Optimum Performance Training Model?

A

Maximal Strength

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7
Q

What is Phase 5 in the Optimum Performance Training Model?

A

Power

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8
Q

What are the amount of reps associated with the Power Phase in the OPT Model?

A

1-20 reps

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9
Q

What are the amount of sets associated with the Stabilization Endurance Phase in the OPT model?

A

1-3 sets

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10
Q

What is the amount of intensity associated with the Stabilization Endurance Phase in the OPT model?

A

50-70%

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11
Q

What is the amount of rest associated with the Stabilization Endurance Phase in the OPT model?

A

0-90 seconds

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12
Q

What is the tempo associated with the Stabilization Endurance Phase in the OPT model?

A

Eccentric: 4 seconds
Isometric: 2 seconds
Concentric: 1 second

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13
Q

What are the amount of reps associated with the Strength & Endurance Phase in the OPT model?

A

Strength: 8-12 reps
SUPERSET
Stability: 12-20 reps

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14
Q

What are the amount of sets associated with the Strength & Endurance Phase in the OPT model?

A

Strength: 2-4 sets
SUPERSET
Stability: 1-3 sets

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15
Q

What is the amount of intensity associated with the Strength & Endurance Phase in the OPT model?

A

Strength: 70-80% 1RM
SUPERSET
Stability: 50-70% 1RM

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16
Q

What is the amount of rest associated with the Strength & Endurance Phase in the OPT model?

A

Strength: 0-60 seconds
SUPERSET
Stability: 0-90 seconds

17
Q

What is the tempo associated with the Strength & Endurance Phase in the OPT model?

A 
Strength:
Eccentric: 2 seconds
Isometric: 0 seconds
Concentric: 2 seconds
SUPERSET
Stability:
Eccentric: 4 seconds
Isometric: 2 seconds
Concentric: 1 second
18
Q

What are the amount of sets associated with the Hypertrophy Phase in the OPT model?

A

3-5 sets

19
Q

What is the intensity associated with the Hypertrophy Phase in the OPT model?

A

75-85% 1RM

20
Q

What is the amount of rest associated with the Hypertrophy Phase in the OPT model?

A

0-60 seconds

21
Q

What is the tempo associated with the Hypertrophy Phase in the OPT model?

A

Eccentric: 2 seconds
Isometric: 0 seconds
Concentric: 2 seconds

22
Q

What are the amount reps associated with the Maximal Strength Phase in the OPT Model?

A

1-5 reps

23
Q

What are the amount sets associated with the Maximal Strength Phase in the OPT Model?

A

4-6 sets

24
Q

What is the intensity associated with the Maximal Strength Phase in the OPT Model?

A

85-100% 1RM

25
Q

What is the amount of rest associated with the Maximal Strength Phase in the OPT Model?

A

3-5 minutes

26
Q

What are the amount of sets associated with the Power Phase in the OPT Model?

A

3-6 sets

27
Q

What is the amount of intensity associated with the Power Phase in the OPT Model?

A

10% of bodyweight
OR
30-45% 1RM

28
Q

What is the amount of rest associated with the Power Phase in the OPT Model?

A

3-5 minutes

NASM (4 decks)

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