14 - Integrated Program Design and the OPT Model Flashcards Preview

NASM CPT - 6 > 14 - Integrated Program Design and the OPT Model > Flashcards

Flashcards in 14 - Integrated Program Design and the OPT Model Deck (35)
Loading flashcards...
1
Q

A new client’s goal is to increase lean body mass. Which of the following training phases can be omitted from his annual periodization plan?

A

Power

2
Q

Which of the following is required in order to develop maximal strength or power?

A

Longer rest periods

3
Q

Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?

A

Barbell squat

4
Q

During resistance training, a client is most likely to achieve strength endurance goals when performing which of the following?

A

Fewer sets when performing higher repetitions at a moderate intensity

5
Q

A client finishes four weeks of a Phase 4 OPT program. Which of the following adaptations is most likely to occur?

A

Increased maximal strength

6
Q

During the Stabilization Phase of the OPT model, which tempo is recommended for resistance training exercises?

A

4/2/1

7
Q

How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?

A

1-3

8
Q

The adaptation of stabilization endurance is achieved by which of the following?

A

12-20 repetitions at 50-70% of 1RM

9
Q

Low-volume training with high intensity increases which of the following?

A

Rate of force production

10
Q

In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?

A

Phase 2

11
Q

When working with loads exceeding 90 percent of maximum, a client would not exceed a workout volume of?

A

30 reps

12
Q

How many sets per exercise should be performed for resistance training in the Power Phase of training of the OPT model?

A

3-5

13
Q

What type of exercise is used second in a Phase 2: Strength Endurance superset?

A

Stabilization

14
Q

High-volume training with low intensity increases which of the following?

A

Metabolic rate

15
Q

The adaptation of muscular hypertrophy is best achieved using which of the following repetition tempos?

A

2/0/2

16
Q

Which method is most appropriate for Strength Endurance training?

A

Using superset techniques with high volume for about 4 weeks

17
Q

During a Phase 3: Hypertrophy workout, what is the recommended rest interval?

A

0-60 seconds

18
Q

Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training?

A

12-20

19
Q

Acute variables determine which of the following?

A

The amount of stress placed on the body

20
Q

For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?

A

2-4

21
Q

How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?

A

1-3

22
Q

Which of the following is within the recommended set range for a resistance training exercise when working in the Power Phase?

A

3

23
Q

Which of the following defines the speed at which each muscle action is performed?

A

Repetition tempo

24
Q

Which of the following is the most appropriate rest interval when hypertrophy is the goal?

A

30 seconds

25
Q

In the Power Phase, which of the following supersets would be the most appropriate?

A

Barbell squat followed by tuck jump

26
Q

Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur?

A

Acute variables

27
Q

When performing a Phase 4 workout, how many repetitions per resistance training exercise should be performed?

A

1-5

28
Q

In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?

A

Phase 2

29
Q

During resistance training, a client is most likely to achieve strength endurance goals when performing which of the following?

A

Fewer sets when performing higher repetitions at a moderate intensity

30
Q

Low-volume training with high intensity increases which of the following?

A

Rate of force production

31
Q

For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?

A

2-4

32
Q

Which method is most appropriate for Strength Endurance training?

A

Using superset techniques with high volume for about 4 weeks

33
Q

Low-volume training with high intensity increases which of the following?

A

Rate of force production

34
Q

High-volume training with low intensity increases which of the following?

A

Metabolic rate

35
Q

For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?

A

2-4