Program Design Flashcards
To master the program design portion of the NASM certification test
What are two methods of pregression in the Power level of the OPT model?
Increase speed and load
What are three things that clients should have established prior to incorporating dynamic stretching into their exercise program?
Good levels of tissue extensibility, core stability, and balance capabilities
Physiological and functional changes associated with aging include reductions in the following:
Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue elasticity, and bone mineral density
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
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
Osteoperosis
What blood pressure reading defines hypertension?
Greater than or equal to 140/90
Name the seven performance benefits achieved when following the OPT model.
Stength, power, endurance, flexibility, speed, agility, and balance
Number of recommended plyometric (reactive) exercises for clients training in Phase 1 Stabilization Endurance Training.
0-2
A resistance training system that consists of a series of exercises the client performs one one after the other with minimal rest between each exercise.
Circuit Training System
What exercise positions should be avoided after 12 weeks of pregnancy?
Supine and prone position exercises
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 phases of the OPT model should be used for improving general sports performance?
Phase 1 Stabalization Endurance, Phase 2 Strength Endurance, and Phase 5 Power
What is the recommended repitition range for resistance training in Phase 2 Strength Endurance of the OPT Model?
8-12
What are the three adaptations/levels of the Optimum Performance Trainging model?
Stabilization, Strength, Power
The resistance training system that involves breaking the body up into parts to be trained on separate days.
Split-routine system
What is the recommended tempo for core exercises in Phase 2 of the OPT model?
Medium
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
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
What is the recommended tempo for resistance training exercises in Phase 4 of the OPT model?
X/X/X (as fast as can be controlled)
What adaptations occur from high volume training?
Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate
Straight percentage equation for determining max heart rate.
220-age
What are two progressions for a ball dumbell row?
Alternating-arm and single-arm
Tye type of specificity that refers to the energy demand placed on the body.
Metabolic specificity
What are four special considerations for training clients with diabetes?
Make sure client has appropriate footwear, have client keep a snack with them, use SMR with care and under supervision of a physician, avoid excessive plyometric training and higher intensity training
What is the recommended rest period between pairs in Phase 5 Power Training of the oPT model (in reference to resistance training).
1-2 minutes
Name two progressions for step-up balance.
Step-in frontal plane and step-in transverse plane
Name special consideration for training a client with arthiritis.
Avoid heavy lifting and high repetitions, stay in pain-free ranges of motion, only use SMR if tolerated by the client, there may be a need to start out with just 5 minutes of exercise and progressively increase.
A system of strength training that uses a couple of exercises performed in rapid succession of one another.
Superset system
Ther resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.
Horizontal loading
Approximately, what percent recovery of ATP and PC will occur after 60 seconds?
85-90%
What is the amount of time active-isolated stretches should be held?
1-2 seconds
Name sample core exercises to use with a client that has hypertension.
Standing torso cable iso-rotation and standing cobra
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
0-90 seconds
What is the recommended exercise for resistance training in the Power phase of the OPT model?
1 strength exercise superset with 1 power exercise
In what phase of the OPT model would you perform plyometric exercises as fast as possible?
Phase 5 Power
Muscular endurance and stabilization is best developed with what percent of 1 RM?
50-70%
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.
Power
What is the recommended repetition range for resistance training in Phase 3 of the OPT model?
6-12
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
What type of adaptations are seen with higher volume training?
Cellular adaptations