Chapter 14 - Integrated Program Design and the OPT Model Flashcards Preview

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Flashcards in Chapter 14 - Integrated Program Design and the OPT Model Deck (86)
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1

Benefits of Multicomponent Programs

Decrease injury and improves overall performance

2

Program Design Definition

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

3

Personal Trainers Must Understand

-Acute Variables
-The OPT Model (Periodization)
-The 5 Phases of Training in the OPT Model
-Overall application of everything

4

OPT Model Purpose

developed to improve all functional abilities

5

Acute Variables Definition

Important components that specify how each exercise is to be performed
-Determine the amount of stress placed on the body and what adaptations will occur

6

Foundation of Program Design

Acute Variables

7

Acute Variables of Training (9)

-repetitions
-sets
-training intensity
-rep tempo
-training volume
-rest interval
-training frequency
-training duration
-exercise selection

8

Repetitions

One complete movement of a particular exercise
-Involve 3 muscle actions: concentric, isometric, eccentric

9

Rep Range and Adaptations

Training in a specific rep range yields specific adaptations

10

Muscular Endurance and Stabilization Rep Range

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

11

Hypertrophy Rep Range

6-12 reps at 75-85% of 1RM

12

Maximal Strength Rep Range

1-5 reps at 85-100% of 1RM

13

Power Rep Range

1-10 reps at 30-45% of 1RM, or approximately 10% of BW

14

Sets

A group of consecutive reps

15

Sets, Reps, and Intensity Relationship

Inverse relationship
-fewer sets with higher reps at a lower intensity and vice versa

16

Muscular Endurance and Stabilization Set Range

1-3 sets of 12-20 reps at 50-70% of 1RM

17

Hypertrophy Set Range

3-5 sets of 6-12 reps at 75-85% of 1RM

18

Maximal Strength Set Range

4-6 sets of 1-5 reps at 85-100% of 1RM

19

Power Set Range

3-6 sets of 1-10 reps at 30-45% of 1RM

20

Training Intensity

An individual's level of effort, compared with their maximal effort, usually expressed as a percentage

21

Muscular Endurance and Stabilization Training Intensity

1-3 sets of 12-20 reps at 50-70% of 1RM

22

Hypertrophy Training Intensity

3-5 sets of 6-12 reps at 75-85% of 1RM

23

Maximal Strength Training Intensity

4-6 sets of 1-5 reps at 85-100% of 1RM

24

Power Training Intensity

Best attainted with 30-45% of 1RM when using conventional weight training, or approximately 10% of BW when using medicine balls

25

Repetition Tempo

The speed at which each rep is performed

26

Muscular Endurance and Stabilization Rep Tempo

Slow-rep tempo
-EX: 4 second eccentric action, 2 second isometric action, 1 second concentric contraction (4/2/1)

27

Hypertrophy Rep Tempo

Moderate Tempo
-(2/0/2)

28

Maximal Strength Rep Tempo

Fast or explosive tempo that can be safely controlled

29

Power Rep Tempo

fast or explosive tempo

30

Emphasizing Eccentric and Isometric Muscle Actions

at slower velocities during the initial stabilization phases places more demand on the CT and stabilizing muscles and better prepares the NS for functional movements