OPT MODEL, EXAMPLES OF EXERCISES W/ EACH LEVEL Flashcards
To better understand the OPT MODEL for NASM
What is Phase 1 of the OPT model?
Stabilization Endurance Training
A muscles ability to CONTRACT for an extended period of time
Muscular Endurance
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Neuromuscular Efficiency
Smaller divisions of training progressions that fall within the 3 building blocks of training
Phases of Training
Goals of Stabilization Training
Improve muscular endurance Enhance Joint Stability Increase Flexibility Enhance Control of Posture Improve Neuromuscular Efficiency
Strategies of Stabilization Level Training
Training in unstable, yet controllable environment (Proprioceptively Enriched)
Low loads, High Reps
Phase 2 of OPT model
Strength Endurance Training
The muscle that acts as the initial and main source of motive power
Prime Mover
Set of TWO exercises that are performed back to back with any rest time between them
Superset
Goals of Strength Endurance Training
Improve stabilization endurance AND increase PRIME MOVER strength
Improve overall work capacity
Enhance joint stabilization
Increase lean body mass
Training Strategies for Phase 2: Strength Endurance Training
Moderate loads and repetitions (8-12)
Superset: One traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
Phase 3 of the OPT model
Hypertrophy Training
Optional phase of the OPT model
Hypertrophy Training
Goals of Phase 3 Hypertrophy Training
Achieve optimal levels of muscular hypertrophy (Increase muscle size)
Hypertrophy Training, Training Strategies
High volume
Moderate to high loads
Moderate to low reps (6-12)
Phase 2 Superset Examples of Strength Exercises
Barbell Bench Press
Seated Cable Row
Shoulder Press Machine
Leg Press
Phase 2 Superset Examples of Stabilization Exercises
Stability Ball Push Up
Stability Ball Dumbbell Row
Single Leg Dumbbell Press
Single Leg Squat
Ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
Phase 4 of OPT model
Maximum Strength Training
Goals of Phase 4 Maximum Strength Training
Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve Peak Force
Training Strategies of Maximum Strength Training
High loads, low reps (1-5)
Longer rest periods
Optional phase of Opt Model
Maximum Strength training
Phase 5 of OPT model
Power Level Training
The power level should be entered after successful completion of which level?
Stabilization and Strength Levels
