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NASM Program Design
NASM CPT4 - Program Design
| Question | Answer |
|---|---|
| The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model | 0-60 seconds |
| What are three things recent research has demonstrated regarding circuit training? | It is just as beneficial as traditional cardiorespiratory training Greater levels of EPOC and strength Near identical caloric expenditure when compared with walking at a fast pace |
| The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model | 12-20 reps, 1-3 sets |
| The recommended intensity level for resistance training in the Stabilization Endurance phas of the OPT model | 50-70% |
| The recommended rest intervals for resistance training in Phase 1 of the Stabilization Endurance Training of the OPT model | 0-90 seconds |
| What is the recommended resistance training exercisse selection for Phase 2 of the OPT model | Supersets - Performing 1 strength exercise then 1 stabilization exercise |
| List the acute variables for resistance training exercise selection for Phase 2 of the OPT model | Perform 8-12 reps, 2-4 sets Use 2/0/2 tempo for strength exercises and 4/2/1 tempo for stabilization exercises Perform at 70-80% intensity with 0-60 seconds rest |
| The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model | 3-5 |
| What repetition tempo is used for resistance training in Phase 3 Hypertrophy training of the OPT model | 2/0/2 |
| What is the recommended exercise selection and intensity for Phase 3 Hypertrophy training of the OPT model? | 2-4 strength level exercises per body part, 75-85% intensity |
| 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 is the recommended exercise selection for resistance training for a client in the Maximal Strength Phase of the OPT model? | 1-3 strength exercises per body part |
| What is the recommended intensity and rest interval for resistance taining in Phase 4 of the OPT model? | 85-100% intensity with 3-5 minutes rest |
| 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 |
| What is the recommended tempo for resistance training in Phase 5 of the OPT model | x/x/x - as fast as can be controlled |
| What is the recommeneded exercise selection for resistance training in the Power phase of the OPT model? | Supersets with 1 strength exercise and 1 power exercise |
| 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 |
| Name the training system that involves performing one set of each exercise | Single set system |
| In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible? | Phase 5 - Power |
| A resistance training system popular since the 1940's that consists of performing a multiple number of sets for each exercise | Multiple set system |
| A system of strength training that involves a progressive or regressive step approach that either increases or decreases weight with each step | Pyramid system |
| A system of strength training that uses a couple of exercises performed in rapid succession of one another | Superset system |
| A resistance training system that consists of a series of exercises that the client performs one after another with minimal rest between each exercise | Circuit training system |
| The resistance training system that is another variation of circuit training wich alternates upper and lower body exercises | Peripheral heart action system |
| The resistance training system that involves breaking the body up into parts to be trained on separate days | Split routine system |
| A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity | Vertical loading system |
| The 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 system |
| The resistance training tempo used in Phase 1 stabilization endurance training of the OPT model | 4/2/1 |
| Name the four primary areas of focus in Phase 1 Stabilization Endurance Training | Increasing stability Increasing muscular endurance Increasing neuromuscular efficiency of the core Improving inter and intra muscular coordination |
| The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension | Muscular hypertrophy |
| Name four upper body progressions in the Progression Continuuum | Two arms Alternating arms Single arm Single arm with trunk rotation |
| The ability of the neuromuscular system to produce the greatest force in the shortest amount of time | Power |
| 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 |
| What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model? | 3-5 minutes |
| Name the benefits of suspension body weight training | Increased mscle activation Low compressive loads to the spine Increased performance Potential increase in caloric expenditure Improvements in cardiovascular fitness |
| Name six benefits of vibration training | Improved circulation and cardio function Alleviation of muscle soreness Weight reduction and increased metabolism Increased bone density Increased flexiblity and range of motion Improved overall well being |
| Approximately what percent recovery of ATP and PC will occur after 60 seconds? | 85-90% |
| What type of adaptions are seen with higher volume training? | Cellular adpations |
| What types of adaptations are seeen with low volume training? | Neurologic adaptations |
| What is the means of progressing clients in Phase 5 of the OPT model? | Increasing the speed of the movement or volume/load used |
| What Phases of the OPT model should be used for improving general sports performance? | Phase 1 Stabilization Endurance Phase 2 Strength Endurance and Phase 5 Power |
| What are the two techniques used in corrective flexibility? | SMR and static stretching |
| What is straight percentage method for determining max heart rate? | 220-age |
| Number of recommended plyometric exercises for clients training in Phase 1 Stabilization Endurance training | 0-2 |
| Name the nine acute variables of training | Reps Sets Intensity Tempo Volume Intervals Frequency Duration Exercise Selection |
| The type of specificity that refers to the energy demand placed on the body | Metabolic specificity |
| The type of specificity that refers to the speed of contraction and exercise selection | Neuromuscular specificity |
| What is the amount of time active isolated stretches should be held? | 1-2 seconds |
| What are the three adaptions/levels of the OPT model | Stablization, Strength, Power |
| Which cardio training stage uses 65-85% intensity? | Stage 2 |
| What is the recommended repetition range for resistance training in Phase 3 of the OPT model? | 6-12 |
| What is the recommended repetition range for resistance training in Phase 2 of the OPT model? | 8-12 |
| What are the recommended repetition tempos for resistance training exercises in the Phase 2 of OPT model? | 2/0/2 for strength exercises and 4/2/1 for stabilization exercises |
| Percentage of intensity for resistance training in the second phase of the OPT model | 70-80% |
| What is the repetition range for the resistance training in Phase 4 of the OPT model? | 1-5 |
| What are three goals of Phase 5 Power training in the OPT model? | Enhance neuromuscular efficiency Enhance prime mover strength Increase rate of force production |
| What are three goals of Phase 4 Maximal Strength training of the OPT model? | Increase motor unit recruitment Increase frequency of motor unit recruitment Improve peak force |
| Name 7 benefits acheived when following the OPT model | Strength, power, endurance, flexibility, speed, agility, quickness and balance |
| In a core training program, what is the number of core exercises recommended in Phase 2 of the OPT model? | 0-4 |
| What is the means of progressing clients in Phase 2 of the OPT model? | Increase proprioceptive demand, volume or intensity or decrease rest periods |
| What is the primary goal in balance training? | To challenge the limits of stability |
| Name special considerations for clients with hypertension | Avoid heavy lifting and valsalva manueuvers Don't overgrip equipment Perform actions in seated or standing positions Allow client to stand up slowly Progress client slowly |
| Name sample core exercises to use with a client that has hypertension | Standing torso cable iso rotation and Standing Cobra |
| 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 Balance Capabilities |
| Heart rate zones used in stage 2 of the cardiorespiratory training | Zone 1: 65-75% Zone 2: 76-85% Zone 3: 86-95% |
| What are two methods of progression in the Maximal Strength Training level of the OPT model? | Increase volume and load |
| What are two methods of progression in the Power level of the OPT model? | Increase speed and load |
| What exercise positions should be avoided after 12 weeks of pregnancy? | Supine and prone position exercises |
| What two flexibility techniques are recommended as a proper warm up before athletic activity? | SMR and dynamic stretching |
| What are three regressions for performing a prone iso ab exercise? | Perform in standard push up postion Perform in push up position with knees on floor Perform with hands on bench and feet on floor |
| What are two progressions for a ball dumbbell row? | Alternating arm and single arm |
| Give one regression for a ball dumbbell row | Kneeling over ball |
| Name two progressions for step up to balance | Step- in frontal plane and step-in transverse plane |
| Give 3 progressions for ball squat, curl to press | Alternating arm One arm Single leg |
| What is the correct tempo for plyometric stabilization exercises? | Hold landing for 3-5 seconds |
| What is the recommended tempo for core exercises in Phase 2 of the OPT model? | Medium |
| What is the recommended tempo for plyometric exercises in the phase 2 of OPT model | Repeating |
| 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 |
| Physiological and functional changes associated with aging include reductions in what? | Maximum attainable heart rate Cardiac ouput Muscle mass Balance Coordination Connective tissue elasticity Bone Mineral density |
| Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein | Diabetes |
| What are 4 special considerations for training clients with diabetes? | Appropriate footwear Keep a snack with them Use SMR with care Avoid exessive plyometric training and HIIT |
| What blood pressure reading defines hypertension? | Greater than or equal to 140/90 |
| 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 fractures | Osteoporosis |
| What is the correct repetition tempo for core-power exercises? | x/x/x - as fast as can be controlled |
| What are the recommended repetitions for resistance training in Phase 5 of the OPT model? | 1-5 reps for strength and 8-10 reps for power |
| What is the intensity level for power exerises performed in Phase 5 of the OPT model? | 30-45% of 1 rep max, or up to 10% of body weight |
| What are some special considerations for a client with osteoporosis? | Progress slowly Monitor Exercises should be progressed to free sitting or standing Focus exercises on hips, thighs, back and arms Avoid spinal loading Make sure client is breathing normally |
| What are the most appropriate phases of the OPT model to use with an obese client? | Phases 1 and 2 |
| What are some special considerations for training a client with arthritis? | Avoid heavy lifting and high reps Stay in pain free ranges of motion Only use SMR if tolerated May need to start with just 5 minutes of exercise and progressively increase |
| Name special considerations for training a youth client | Progression should be based on postural control and make exercise fun |
| Name three low volume, high intensity training adaptations | Increased rate of force production Increased motor unit recruitment Increased motor unit synchronization |
| What adaptations occur from high volume training? | Increased muscle cross sectional area Improved blood lipids and Increased metabolism |
| What is the adapation yeilded from 3-5 sets of 6-12 reps at 75-85% intensity? | Hypertrophy |
| Muscular endurance and stabilization is best developed with what percent of 1 rep max? | 50-70% |
| What are the acute variables for active isolated stretching? | 5-10 reps, hold for 1-2 seconds, 1-2 sets |
| What are the acute variables for dynamic stretching | 3-10 exercises, 10 reps, 1 set |
| Number of reps per exercise that should be performed for dynamic stretching | 10 reps |
| Which phases should be included in an annual plan for a client with the goal of basic body fat reduction? | Phases 1 and 2 |
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