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NASM v4 > PROGRAM DESIGN > Flashcards

PROGRAM DESIGN Flashcards

You may prefer our related Brainscape-certified flashcards:
NASM ® CPT flashcards
1
Q

A purposeful system or plan put together to help an individual achieve a specific goal.

A

Program Design

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2
Q

What are the five phases of the OPT model?

A
  1. Stabilization Endurance
  2. Strength Endurance
  3. Hypertrophy
  4. Maximal Strength
  5. Power
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3
Q

Important components that specify how each exercise is to be performed.

A

Acute Variables

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4
Q

One complete movement of a single exercise.

A

Repetition (Rep)

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5
Q

What range of repetitions are used for the three training adaptations of Power, Strength and Stabilization?

A

Power 1-10
Strength 1-12
Stabilization 12-25

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6
Q

A group of consecutive repetitions.

A

Set

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7
Q

How many repetitions are required for Power adaptation?

A

1-10 repetitions at 30-45% of the one repetition maximum or approximately 10% of body weight.

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8
Q

How many repetitions are required for maximal strength adaptation?

A

1-5 repetitions at 85 - 100% of the one repetition maximum.

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9
Q

How many repetitions are required for the hypertrophy adaptation?

A

8-12 repetitions at 70 - 85% of the one repetition maximum.

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10
Q

How many repetitions are required for the stabilization adaptation?

A

12 - 25 repetitions at 50 - 70% of the one repetition maximum.

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11
Q

How many sets are required for the training adaptations of Power, Strength and Stabilization?

A

Power 3-6
Strength 2-6
Stabilization 1-3

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12
Q

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

A

Training Intensity

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13
Q

What intensity range is used for the power adaptation?

A

30 - 45% of 1 repetition Maximum or Approx. 10% of body weight.

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14
Q

What intensity range is used for the Strength adaptation?

A

85 - 100% of 1 repetition maximum.

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15
Q

What intensity range is used for the Stabilization adaptation?

A

50 - 70% of 1 repetition maximum.

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16
Q

The speed at which each repetition is performed.

A

Repetition Tempo

17
Q

_____ to ____ seconds will allow approximately 50% of ATP/CP recovery.

A

20 to 30

18
Q

_____ seconds will allow approximately 75% recovery of ATP and CP.

A

40

19
Q

_____ seconds will allow approximately 80 - 90% of ATP and CP recovery.

A

60

20
Q

_____ seconds will allow approximately 80 - 90% of ATP and CP recovery.

A

3

21
Q

_____ seconds will allow approximately 80 - 90% of ATP and CP recovery.

A

Training Volume

22
Q

The number of training sessions performed during a specified period (usually 1 week)

A

Training Frequency

23
Q

The timeframe of a workout (including warm-up and cool-down) or the length of time spent in one phase of training.

A

Training Duration

24
Q

The process of choosing appropriate exercises for a client’s program.

A

Exercise Selection

25
Q

The specific outline, created by a fitness professional to meet a client’s goals that details the form of training, length of time, future changes and specific exercises to be performed.

A

Training Plan

26
Q

Generalized training plan that spans 1 year to show when the client will progress between phases.

A
  • Gastronemius Stretch
  • Standing poses Stretch
  • Kneeling Hip Flexor Stretch
  • Standing Adductor Stretch
  • Latissimus Dorsi Ball Stretch
  • Static Pectoral Ball Stretch
  • Upper Trapezius/Scalene Stretch.
27
Q

What is the specific adaptation, phase and method of progression for the stabilization period of training?

A

Adaptation: Endurance and Stability Phase: 1 Progression: Proprioception(Controlled Instability)

28
Q

What is the specific adaptation, phase and method of progression for the strength period of training?

A

Adaptation; Strength endurance, hypertrophy, maximal strength. Phase: 2,3 and 4 Progression: Volume, load

29
Q

What is the specific adaptation , phase and method of progression for the power period of training?

A

Adaptation: Power Phase: 5 Progression: Speed and Load

30
Q

What phases would a client go through for the goal of body fat reduction and how often per week.

A

Phases 1 and 2. 3 times a week. Alternating phases every month.

31
Q

What phases would a client go through for the goal of increasing lean body mass and how often per week?

A

Phases 1,2 and 3. 3 to 4 times a week.

32
Q

What phases would a client go through for the goal of improving general performance and how often per week?

A

Phases 1,2 and 5.

3 days per week.

NASM v4 (15 decks)

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