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NASM Program Design

NASM CPT4 - Program Design

QuestionAnswer
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
Created by: txdc48