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NASM ® CPT > Chapter 13 - Integrated Training and the OPT Model > Flashcards

Chapter 13 - Integrated Training and the OPT Model Flashcards

After completing this deck, the fitness professional will be able to identify types of exercise and describe the NASM OPT model.

1
Q

Define

Stretch-shortening cycle

A

Loading of a muscle eccentrically to prepare for a rapid concentric contraction.

Plyometric training will improve the stretch-shortening cycle, therefore allowing the client to respond more explosively.

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2
Q

Define

Hypertrophy

A

Enlargement of an organ or tissue.

In regards to personal training, hypertrophy refers to the enlargement and growth of a muscle.

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3
Q

In phase 5, it is most appropriate to superset a barbell squat with which of the following exercises?

  • Single leg squat
  • TRX pistol squat
  • Squat jump
  • Sprints
A

Squat Jump

In phase 5, you superset a strength exercise with a power exercise utilizing the same muscles.

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4
Q

What is the goal of phase 4?

A

Maximal prime mover strength

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5
Q

What is the goal of cardiorespiratory training?

A

Improve heart and lung function

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6
Q

What are the three levels of the OPT model?

A
  1. Stabilization
  2. Strength
  3. Power
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7
Q

What is the OPT Model?

A

Optimum Performance Training Model

A training program concept that incorporates all forms of training in an integrated, progressive system that systematically progresses a client through phases in order to achieve the desired goal.

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8
Q

What is the goal of phase 2?

A

Enhance stabilization endurance while increasing prime mover strength

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9
Q

Phase 1 is designed to do what?

A

Teach optimal movement patterns and help clients become familiar with various modes of exercise.

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10
Q

What are some benefits of SAQ training?

A
  • Improved performance
  • Improved health-related physical fitness
  • Enhanced response time
  • Improved technical skills in body mechanics
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11
Q

What are the benefits of core training?

A
  • Enhanced posture and spinal health
  • Better bodily function for activities of daily living
  • Increased balance, coordination, and stabilization of the kinetic chain
  • Minimized or resolved low-back pain
  • Improved skill-related movements and power
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12
Q

In what phase would you superset a back squat with a single leg squat?

A

Phase 2: Stabilization Endurance

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13
Q

What kinds of flexibility training does NASM recommend?

A
  • Self-myofascial release (such as foam rolling)
  • Static stretching
  • Active stretching
  • Dynamic stretching
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14
Q

In what phase would you superset a lat pulldown with a medicine ball soccer throw?

A

Phase 5: Power

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15
Q

Most injuries occur in what plane(s) of motion?

A

Frontal and transverse

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16
Q

In what phase would you superset a bench press with a pushup?

A

Phase 2

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17
Q

In phase 1, how would you progress a traditional pushup?

A

Adding in a stability component such as a stability ball or BOSU ball

18
Q

What phase(s) make up the strength level of the OPT model?

A
  • Phase 2: Strength endurance
  • Phase 3: muscular development (hypertrophy)
  • Phase 4: Maximal strength
19
Q

Define

Core stability

A

The ability to control the position and motion of the trunk and pelvis for optimal production, transfer, and control of force and motion.

20
Q

By using integrated training, trainers can make programs that will provide what kind of benefits?

A
  • Psychological benefits such as stress relief
  • Physiological benefits such as improved functioning of various organ systems
  • Body composition benefits
  • Performance benefits
21
Q

What are the benefits of flexibility training?

A
  • Increased joint ROM
  • Possible decrease in muscle soreness
  • Potential for reduced risk of injury
22
Q

What are the useful forms of exercise to correct posture?

A
  • Flexibility
  • Core
  • Balance
  • Plyometrics
  • Resistance training
23
Q

Define

Progressive overload

A

Increasing the intensity or volume of exercise using a systematic and gradual approach in order to reduce injury rate and achieve greater health benefits.

24
Q

In phase 2, you would superset a shoulder press with which of the following exercises:

  • Lat pulldown machine
  • Lateral raises
  • Single leg overhead press
  • Bicep curls
A

Single leg overhead press

In phase 2, you should superset a traditional strength exercise with a stability exercise that is working the same muscles.

25
Q

What are some goals of the stabilization level?

A
  • Improved movement patterns and exercise technique
  • Improving muscle imbalances
  • Improving ROM and flexibility
  • Improving stabilization of the core
  • Preventing tissue overload
  • Improving overall cardiorespiratory conditioning
26
Q

What phase is most popular with people wishing to lose body fat and improve muscle ‘tone’?

A

Phase 3: Muscular development

27
Q

What phase(s) make up the stabilization level of the OPT model?

A

Phase 1: Stabilization endurance

28
Q

What is the goal of flexibility training?

A

Increase joint ROM

29
Q

What is the goal of phase 5?

A

Increase maximal strength and rate of force production

30
Q

What are the benefits of resistance training?

A
  • Increased endurance, strength, and power
  • Increased muscular hypertrophy
  • Improved weight management
  • Improved resting metabolic rate, resting heart rate, and blood pressure
  • Improved coordination
  • Decreased risk of injury
31
Q

What are the five phases of the OPT model?

A
  1. Stabiliztion endurance
  2. Strength endurance
  3. Muscular Development (hypertrophy)
  4. Maximal strength
  5. Power
32
Q

What is the goal of balance training?

A

Improve postural control by challenging the body’s alignment and center of gravity

33
Q

What phase(s) make up the power level of the OPT model?

A

Phase 5: Power

34
Q

What are the benefits of plyometric training?

A
  • Increased bone mineral density
  • Improved soft tissue strength
  • Increased metabolic efficiency
  • Increased strength and power
35
Q

What are the benefits of balance training?

A
  • Reduced risk of falls
  • Reduced risk of ankle sprains
  • Improved landing mechanics
  • Improved lower body muscular strength
  • Improved agility
36
Q

What are the benefits of cardiorespiratory training?

A
  • Decreased resting heart rate
  • Increased stroke volume and cardiac output
  • improved gas exchange
  • Improved blood lipid profiles
37
Q

Phase 1 focuses on exercises that _________.

A

Enhance muscular endurance, joint ROM, joint and core stability, and muscular coordination

For more information on phase 1, click here!

38
Q

Most exercises involve at least one of what five movement patterns?

A
  1. Squatting
  2. Hip hinge
  3. Pulling
  4. Pushing
  5. Vertical pressing
39
Q

What is the advantage of training the body in all three planes of motion?

A

Enhancement of motor recruitment

40
Q

Define

Acute variables

A

Components of an exercise routine that specify how each exercise is to be performed.

NASM ® CPT (23 decks)

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