NASM CPT4 - Program Design
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
|
|
||||
|---|---|---|---|---|---|
| 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
🗑
|
Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Created by:
txdc48
Popular Fitness sets