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NASM > OPT Model > Flashcards

OPT Model Flashcards

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1
Q

How many reps are in the Stabilization Endurance Phase?

A

12-20 reps

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2
Q

How many reps are in the Strength Endurance Phase?

A

8-12 reps

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3
Q

How many reps are in the Hypertrophy Phase

A

6-12 reps

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4
Q

How many reps are in the Maximal Strength Phase

A

1-5 reps

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5
Q

How many reps are in the Power Phase?

A

1-10 reps

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6
Q

Stabilization Endurance has how many sets?

A

1-3 sets

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7
Q

Strength Endurance has how many sets?

A

2-4 sets

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8
Q

Hypertrophy has how many sets?

A

3-5 sets

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9
Q

How many sets does Power Phase have?

A

3-6 sets

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10
Q

50-70% 1RM is the intensity in which phase?

A

Stabilization Endurance

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11
Q

70-80% 1RM is the intensity in which phase?

A

Strength Endurance

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12
Q

75-85% is the intensity for which phase?

A

Hypertrophy Phase

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13
Q

85-100% 1RM is the intensity in which phase?

A

Maximal Strength

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14
Q

30-45% 1RM is the intensity for which phase?

A

Power Phase

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15
Q

How much rest is suggested in the Stabilization Endurance Phase?

A

0-90 sec

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16
Q

How much rest is suggested in the Strength Endurance Phase?

A

0-60 sec
super set 0-90 sec

17
Q

How much rest is suggested in the Hypertrophy Phase?

A

0-60 sec

18
Q

How much rest is suggested in the Maximal Strength Phase?

A

3-5 min

19
Q

How much rest is suggested in the Power Phase?

A

3-5 min

20
Q

Tempo 4/2/1 is in which phase?

A

Stabilization Endurance

21
Q

Tempo 4/2/1 is the Super Set in which phase?

A

Strength Endurance

22
Q

Tempo 2/0/2 is in which phase?

A

Hypertrophy

23
Q

Linear Periodization

A

Program to gradually increase the intensity of the training load while simultaneously decreasing volume over a period of time.

24
Q

Undulating Periodization

A

Program that changes in volume, intensity,and exercise selection to provide loading differences on a daily or weekly basis.

25
Q

Autonomy

A

Acting in accordance with how one wants to behave.

26
Q

Self-efficacy

A

Self confidence

27
Q

What is the second section of the OPT programming template?

A

Activation

28
Q

The squat is what kind of movement pattern?

A

Compound (multijoint) movement pattern

29
Q

Synergistis

A

Muscles that assist agonists to produce a movement

30
Q

Valsalva maneuver

A

Process that involves expiring against a closed windpipe, creating additional abdominal pressure and spinal instability

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