NASM CPT4 - Chapter 1
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| What is the goal of phase 1 trainingof the OPT model? | Increase client's ability to stabilize the joints and maintain optimal posture
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| What is the main focus of Phase 1 Stabilization endurance? | Increase muscular endurance and increase stability while developing optimal neuromusclar efficiency
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| List 5 goals of phase 1 training | Improve muscular endurance
Enhance joint stability
Increase flexibility
Increase posture control
Improve neuromuscular efficiency/coordination
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| What are the training strategies for phase 1 training? | Training in proprioceptively enriched environment
Low loads/high reps
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| What does a proprioceptively enriched environment mean? | Unstable, yet controlled
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| What level of training follows stabilization endurance training? | Strength endurance training
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| What is the main focus of strength endurance training? | Maintain stabilization endurance while increasing prime mover strength
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| What is a prime mover | Muscle that acts as a main source of power
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| List 4 goals of phase 2 strength endurance training | Improve stabilization endurance and increase prime mover strength
Improve overall work capacity
Enhance joint stability
Increase lean body mass
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| What are the training strategies for phase 2 of the OPT model? | Moderate loads and reps
Supersets
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| How many reps are recommended during phase 2 of OPT module? | 8-12
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| What does a phase 2 superset consist of? | One strength exercise and one stability exercise performed back to back
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| What is the goal of Phase 3 training in the OPT module? | Hypertrophy training- goal is to increase muscle size
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| What is the training strategy for phase 3 level of training? | High volume
Moderate to high loads
Moderate or low reps
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| Recommended rep range for hypertrophy training | 6-12
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| What is Maximum Strength training? | Phase 4 of OPT model
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| What is the training strategy for phase 4? | High loads
Low reps
Longer rest periods
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| Recommended rep range for Phase 4 training? | 1-5 reps
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| List 3 goals of phase 5 Power training | Enhance neuromuscular efficiency
Enhance prime mover strength
Increase rate of force production
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| What are the goals for phase 4 training? | Increase motor unit recruitment
Increase frequency of motor unit recruitment
Improve peak force
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| What are the training strategies for phase 5 Power level training? | Supersets - One strength and one Power exercise per body part
Perform all exercises as fast as can be controlled
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| Give an example of phase 2 exercises for legs | Leg press then
Single leg squat
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| Give an example of phase 2 superset for back muscles | Seated cable row then stability ball dumbbell row
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| What is an example of a phase 2 superset for the chest? | Barbell bench press and stability ball push up
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| Give an example of phase 2 superset for shoulder muscles | Shoulder press machine then single leg dumbbell press
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| Barbell squats combined with jump squat is an example of what? | Phase 5 power superset for leg muscles
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| Obesity refers to a person with a BMI of what? | Over 30 or 30 lbs overweight
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| At risk high cholesterol is what? | Over 240
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| Overweight refers to a person is how many pounds overweight? | 25-30
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| What is muscle imbalance? | Alteration of muscle length around a joint
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| What does the term rate of force production mean? | Ability of uscles to exert maximal force output in a minimal amount of time
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| What is emphasized in level 5 phase of training? | Development of speed and power
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| Why do phase 5 training? | To enhance prime mover strength while also improving rate of force production
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| How to calculate BMI? | Weight divided by height times 703
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| What are blood lipids? | Cholesterol and triglycerides carried in the bloodstream by protein molecules
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| What is phase 5 of the OPT model? | Power level training
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| What is a prime mover? | Muscle that acts as the initial and main source of motion power
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| What is considered healthy cholestrerol level | Less than 240
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| What are some health related risks associated with excessive body weight? | Cardiovascular disease
Diabetes
High cholesterol
Osteo arthritis
Cancer
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| How is phase 2 training accomplished? | Performinng supersets of strength and stabilization exercises
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| What is muscular endurance? | A muscle's ability to contract for an extended period of time
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| Is HDL considered good cholesterol or bad cholesterol? | Good
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| What is neuromuscular efficiency? | The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
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| What is considered a healthy BMI for adults 20 and older? | 18.5- 24.9
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| What is considered borderline high cholesterol? | 200-239
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| What is the main focus of Phase 1 training? | Increase muscular endurance and stability while developing optimal neuromuscular efficiency
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