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Back to AI Flashcard MakerCertified Professional Coder /NASM: Chapter 21 - The Optimum Performance Training (OPT) Model Part 1

NASM: Chapter 21 - The Optimum Performance Training (OPT) Model Part 1

Certified Professional Coder58 CardsCreated 16 days ago

This flashcard set explains program design as a structured plan to achieve fitness goals and introduces acute variables—key components that define how exercises are performed. It includes specific acute variables for muscular endurance/stabilization and outlines all types of acute variables used in resistance training.

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What is program design?

A purposeful system or plan put together to help an individual achieve a specific goal

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Key Terms

Term
Definition

What is program design?

A purposeful system or plan put together to help an individual achieve a specific goal

List the acute variables for the adaptation for muscular endurance / stabilization.

Adaption - muscular endurance / stabilization
Reps - 12- 20
Sets - 1-3
Intensity - 50-70% of  RM
Tempo - Slow (4/2/1)
Rest Periods - 0-90 s...

What are acute variables?

Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations...

List the different types of acute variables.

  1. Repetitions

  2. Sets

  3. Training intensity

  4. Repetition tempo

  5. Training volume

What is a repetition (rep) ?

  • One complete movement of a single exercise

  • Most repetitions involve the three muscle actions: concentric, isometric, and ecc...

Muscular endurance and stabilization is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM).

  • 12 to 20 repetitions

- 50 to 70% of 1RM

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NASM: Chapter 21 - The Optimum Performance Training (OPT) Model Part 1
TermDefinition

What is program design?

A purposeful system or plan put together to help an individual achieve a specific goal

List the acute variables for the adaptation for muscular endurance / stabilization.

Adaption - muscular endurance / stabilization
Reps - 12- 20
Sets - 1-3
Intensity - 50-70% of  RM
Tempo - Slow (4/2/1)
Rest Periods - 0-90 seconds

What are acute variables?

Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations the body will incur.

List the different types of acute variables.

  1. Repetitions

  2. Sets

  3. Training intensity

  4. Repetition tempo

  5. Training volume

  6. Rest interval

  7. Training frequency

  8. Training duration

  9. Exercise selection

What is a repetition (rep) ?

  • One complete movement of a single exercise

  • Most repetitions involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)

  • Can be used to count the time the muscles are under tension (time under tension) via tempo

Muscular endurance and stabilization is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM).

  • 12 to 20 repetitions

- 50 to 70% of 1RM

Hypertrophy (muscle growth) is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM).

  • 6 to 12 repetitions

- 75 to 85% of 1RM

If Maximal strength is desired, it is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM).

  • 1 to 5 repetitions

- 85 to 100% of 1RM

Power adaptations require to _ repetitions at to $ of 1RM or approximately __% of body weight.

  • 1 to 10 repetitions

  • 30 to 45% of 1 RM

  • 10% of body weight

What is a set?

A group of consecutive repetitions.

What can determine the number of sets an individual performs?

  • Quantities of other acute variables (reps, training intensity, number of exercises, training level and recoverability)

There is an ____ relationship between sets, repetitions and intensity.

Describe this relationship.

  • Inverse

  • Individual performs fewer sets when performing higher repetitions at a lower intensity (endurance adaptations) and more sets when performing lower repetitions at the higher intensity (strength and power adaptations)

Muscular endurance and stabilization is best developed with to sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity.

  • 1 to 3 sets

Hypertrophy adaptations are best stimulated by to sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level.

  • 3 to 5 sets

For maximal strength adaptation, to sets of 1 to 5 repetitions at an intensity of 85 to 100% of 1RM is recommended.

  • 4 to 6 sets

For power adaptations, to sets of between 1 and 10 repetitions at an intensity of 30 to 45% of 1RM (if using weights) or approx. 10% of body weight (if using medicine balls) is recommended.

  • 3 to 6 sets

What is training intensity?

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Muscular endurance and stabilization is best developed with 1 to 3 sets of 12 to 20 repetitions at to % of 1RM intensity.

  • 50 to 70% of 1RM intensity

Hypertrophy adaptations are best stimulated by 3 to 5 sets of 6 to 12 repetitions at to % of 1RM intensity level.

  • 75 to 85% of 1 RM intensity

For maximal strength adaptation, 4 to 6 sets of 1 to 5 repetitions at an intensity of to _% of 1RM is recommended.

  • 85 to 100% of 1RM intensity

Power (high-velocity) adaptations are best attained with to % of 1RM when using conventional weight training, or approximately __% of body weight when using medicine balls.

  • 30 to 45% of 1RM intensity

- 10% of body weight

What are ways of adjusting training intensity besides adding or subtracting weights.
(Intensity is a function of more than just external resistance)

  • Training in an unstable environment (b/c it requires greater motor unit recruitment, which leads to greater energy expenditure per exercise and allows for optimal development of neuromuscular efficiency)

  • Adjusting rest periods

  • Adjusting tempo

Give an example of the muscle action for a single rep of bicep curl.

  • Concentric contraction: raising the dumbbell up against the direction of resistance

  • Isometric hold: pausing for any specified amount of time

  • Eccentric action: lowering the dumbbell with the direction of the resistance back to its starting position

Give an example of the muscle action for a single rep squat.

  • Start from a standing position

  • Eccentric action: lowering the body (with the directions of resistance) towards the ground

  • Isometric hold: pausing for any specified amount of time

  • Concentric contraction: raising back up (against the direction of resistance) to the starting position

Why are higher reps used in the beginning phases of training (stabilization, muscular endurance, and hypertrophy)?

  • Necessary to build proper connective tissue (tendons, ligaments) strength, stability, and muscular endurance

What is repetition tempo?

The speed with which each repetition is performed.

For endurance training, tempos are used, for power training, tempos are used.

  • Slower tempos

| - Faster tempos

What is an example of a repetition tempo for muscular endurance and stabilization?

  • Slow tempo; 4/2/1

| eccentric, isometric, concentric

Hypertrophy is best achieved with a moderate tempo. Give an example.

  • 2/0/2

| eccentric, isometric, concentric

Maximal strength and power adaptations are best achieved with ____ or ______ tempo that can be safely controlled.

  • Fast; explosive (no real number guide like the others b/c will be different from client to client based off ability

What is a rest interval?

  • The time taken to recuperate between sets.

Muscular endurance and stabilization adaptations are best developed with relatively short rest periods
Generally to _ seconds.

  • 0 to 90 seconds

Hypertrophy is best achieved with relatively short rests periods often ranging from to _ seconds

  • 0 to 60 seconds

| - The load, volume, and the current fitness level of the client may require longer rest periods

Maximal strength adaptations are best achieved with relatively long rest periods, generally to minutes.

  • 3 to 5 minutes

| - Depending on the client's level of fitness and intensity of the exercises

Power adaptations require relatively long rest periods, generally to minutes.

  • 3 to 5 minutes

| - Depending on client’s level of fitness

There are several factors to consider when prescribing appropriate rest intervals. List them.

  1. Training experience

  2. Training intensity

  3. Tolerance of short rest periods

  4. Muscle mass

  5. General fitness level

  6. Training goals

  7. Nutritional status

  8. Recoverability

Rest interval ranges in relation to ATP and PC replenishment:
20-30 seconds will allow approximately __% recovery of ATP and PC

  • 50%

Rest interval ranges in relation to ATP and PC replenishment:
40 seconds will allow approximately __% recovery of ATP and PC

  • 75% recovery

Rest interval ranges in relation to ATP and PC replenishment:
60 seconds will allow approximately to % recovery of ATP and PC

  • 85 to 90% recovery

Rest interval ranges in relation to ATP and PC replenishment:
3 minutes will allow approximately ___% recovery of ATP and PC

  • 100% recovery

What is training volume?

  • Amount of physical training performed within a specific period.

Volume is always _ related to intensity.

  • Inversely

High volume training produces _ (hypertrophy, fat loss) adaptations.

  • Cellular

High-intensity training with low training volumes produces greater (maximal strength, power) adaptations

  • Neurological

Training volume adaptations:
High volume (low/moderate intensity) produces

  • Increased muscle cross-sectional area

  • Improved blood lipid serum profile
    (improved cholesterol and triglycerides)

  • Increased metabolic rate

Training volume adaptations:
Low volume (high intensity) produces

  • Increased rate of force production

  • Increased motor unit recruitment

  • Increased motor unit synchronization

Specific acute variables combined dictate volume. Which acute variables?

  • Repetitions

  • Sets

  • Intensity

  • Rest

  • Tempo

What is training frequency?

The number of training sessions performed during a specified period (usually 1 week).

The number of training sessions per week per body part is determined by many factors. List them.

  • Training goals

  • Age

  • General health

  • Work capacity

  • Nutritional status

  • Recoverability

  • Lifestyle

  • Other stressors

The optimal training frequency for improvements in strength is to times per week.

  • 3 to 5 times per week

To maintain the physical, physiologic, and performance improvements that were achieved during other phases of training: frequency of training needs to be at least to times per week

  • 1 to 2 times per week

What are the two prominent meanings of training duration?

  1. The timeframe from the start of the workout to the finish of the workout.

  2. The length of time (number of weeks) spend in one phase (or period) of training.

How long will a client typically stay in each phase of training? Why?

  • 4 weeks

| - Generally the amount of time it takes for the body to adapt to a given stimulus.

Training programs that exceed 60-90 minutes (excluding warm-up/cool-down) are associated with rapidly declining energy levels. Why?

  • Causes alterations in hormonal and immune system responses that can have a negative effect on a training program

  • Can raise risk of minor infections, especially upper respiratory infections

What is exercise selection?

The process of choosing appropriate exercises for a client's program.

Exercises can be broken down into three different types on the basis of joints used, movements performed, and adaptation desired. List these three types.

  • Single joint

  • Multi-joint

  • Full body

Describe and give an example of single-joint exercises:

  • Exercise focuses on isolating one major muscle group or joint

  • Examples: biceps curls, triceps pushdowns, calf raises

Describe and give an example of multi-joint exercises:

  • Exercises use the involvement of 2-3 joints

| - Examples: squats, lunges, step-ups, chest presses, rows