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NASM-CPT Ch.14 2013
Integrated Program Design and the Optimum Performance Training (OPT) Model
| Question | Answer |
|---|---|
| What is a purposeful system or plan put together to help an individual achieve a specific goal? | Program Design |
| intensity, reps, rest, sets, tempo, training frequency, training duration, exercise selection. | Acute Variables |
| What is the principle of specificity? | The body will adapt to the demands placed on it. |
| How many reps are needed to achieve muscular endurance? | 12 - 20 reps |
| How many reps are necessary to achieve hypertrophy | 6 - 12 reps |
| How many reps are necessary for Maximal strength | 1 - 5 |
| Continuous Repetitions | Set |
| How many sets for muscular endurance? | 1 - 3 sets |
| How many sets for Hypertrophy adaptations? | 3 - 5 sets |
| How many sets for maximal strength adaptation? | 4 - 6 sets |
| How many sets for power adaptations? | 3 - 6 Sets |
| What is an individuals level of effort compared with their maximal effort, which is usually expressed as a percentage? | Training Intensity |
| How can a holistic approach to created an integrated system change things? | Changing the stabilization can increase the training the training intensity because it requires greater motor unit recruitment, which leads to greater caloric expenditure. |
| What intensity is needed to obtain muscular endurance? | 50 - 70% or 1 RM |
| What intensity is needed to obtain Hypertrophy? | 75 - 85% or 1 RM |
| what intensity is needed to obtain Maximal strength adaptations? | 85 - 100% of 1 RM |
| What intensity is needed to obtain high -velocity adaptations | 30 - 45 % of 1 RM when using conventional weight training, or approximately 10% of body weight when using medicine balls |
| What is the speed with which the rep is performed? | Repetition Tempo |
| What tempo do you need for a muscular endurance? | slow repetitions |
| What tempo do you need to achieve hypertrophy? | moderate tempo |
| What tempo do you need for maximal strength? | explosive tempo |
| What tempo do you need for power? | fast or explosive temp that can be safely controlled. |
| What is the time taken to recuperate between sets? | Rest interval |
| How long should the rest period be for muscular endurance? | short rest periods |
| How long should the rest period be for hypertrophy? | short rest periods |
| How long should the rest period be for maximal strength adaptations? | Long rest periods |
| How long should the rest period be for Power adaptations? | 3 - 5 minutes |
| What are the factors for the appropriate rest intervals? | Training experience, training intensity, tolerance of short rest periods, muscle mass, general fitness level, training goals, nutritional status, recoverablity |
| What is the total amount of work performed within a specified time? | Training Volume |
| Training volume is based on: | Training phase, Goals, Age, Work capacity or training status, recoverability, nutritional status, injury history, life stress |
| The number of training sessions performed during a specified period of time. | Training Frequency (optimal is 3 - 5 periods a day) |
| Length of time of the workout or the length spent in one phase of training. | Training Duration |
| The process of choosing appropriate exercises for a client's program. | Exercise Selection |
| The specific ouline, created by a fitness professional to meet a clients goals, that details the form training, length of time, future changes, and specific exercises to be performed | Periodization |
| In Periodization an annual plan is a? | Macrocycle |
| In Periodization an monthly plan is a? | Mesocycle |
| In Periodization a weekly plan is a? | Microcycle |
| The goal of the stabilization phase is | Endurance and stability |
| The goal of the strength phase is | strength, hypertrophy and maximal strength. The means is volume and load |
| The goal of the power phase is | power from speeed |
| Which phase is strength endurance? | phase 2: stability and instability i.e. bench press (stable) with bosu (instable) medium rest |
| Which phase is hypertorphy | phase 3, maximal muscle growth, high volume, minimal rest periods |
| Which phase is the maximal training phase? | phase 4, maximal strength training, increasing load, improves the recruitment of more motor units, rate of force production, motor unit synchronization |
| Which phase increases the rate of force production. | Power |
| What is force X velocity? | power |
| Which phase combines a strength exercise with a power exercise? | Power |
| How long should a client stay in a phase? | 4 weeks |
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