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 (36):
1

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

Program design

2

Important components that specify how each exercise is to be performed

Acute Variables

3

One complete movement of a single exercise.

Rep

4

A group of consecutive repetitions

Set

5

An individual's level of effort, compare with their maximal effor, which is usually expressed as a percentage

Training Intensity

6

The speed with which each repetition is performed.

Repetition Tempo

7

controls the amount of time that the muscle is active or producing tension: concentrically, isometrically, and eccentrically.

tempo

8

NASM writes tempo as a/b/c. Define a,b, and c.

a = eccentric (lower the weight)
b = isometric (pause)
c = concentric (lift the weight)

9

a 4/2/1 tempo bench press would be....

4 seconds to lower the weight / 2 sec. pause / 1 second to return the weight

10

a 2/0/2 bench press would be

2 sec. to lower weight to chest / 0 pause at the bottom / 2 seconds push to return weight to starting position.

11

The time take to recuperate between sets

Rest Interval

12

5 phases of the program design continuum

stabilization
muscular endurance
Hypertrophy
maximal strength
power

13

Muscular endurance / stabilization acute variables. reps / sets / intensity / Tempo / Rest periods

12-20 reps / 1-3 sets / 50-70% 1 RM / Slow (4/2/1) tempo / 0-90s rest

14

Hypertrophy program design acute variables: reps / sets / intensity / tempo / rest

6-12 reps / 3-5 sets / 75-85% of 1 RM / moderate (2/0/2) tempo / 0-60s rest

15

Maximal strength program design acute variables: reps / sets / intensity / tempo / rest

1-5 reps / 4-6 sets / 85-100% 1RM / Fast-explosive tempo / 3-5 min rest

16

Power program design acute variables

1-10 reps / 3-6 sets / 30-45% of 1RM or < 10% of body weight / fast-explosive tempo / 3-5 min rest

17

Amount of physical training performed within a specified period.

Training volume

18

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

Training frequency

19

Training at this volume (and intensity) produces:
Increased muscle cross sectional area
Improved blood lipid serum profile
Increased metabolic rate

High volume (low/moderate intensity)

20

Training at this volume (and intensity) produces:
Increased rate of force production
Increased motor unit recruitment
Increased motor unit synchronization

Low volume (high intensity)

21

The timeframe of a workout or the length of time spent in one phase of training.

Training duration

22

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

Exercise Selection

23

The specific outline, created by a fitness professional to meet a client's goals, that details the form of training, length of time, future changes, and specific exercises to be performed.

Training plan

24

Generalized training plan that spans 1 year to show when the client will progress between phases

Annual plan

25

Generalized training plan that spans 1 month and shows which phases will be required each day of each week

Monthly plan

26

Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week

Weekly Plan

27

What type and how many resistance exercises are to be performed in the stabilization endurance phase of training? How many reps / sets / tempo / intensity / rest frequency / duration

1-2 stabilization progression / 12-20 reps / 1-3 sets / 4/2/1 tempo / 50-70% intensity / 2-4 times per week

28

Core exercise tempo in stabilization phase resistance training.

slow 4/2/1

29

What type and how many resistance exercises are to be performed in the strength endurance phase of training? Reps / sets / tempo / intensity / frequency

1 strength superset with 1 stabilization / 8-12 reps / 2-4 sets / 2/0/2 strength & 4/2/1 stabilization / 70-80% intensity / 2-4 times per week

30

what tempo should core exercises in the strength endurance phase be performed at?

Medium

31

What type and how many resistance exercises should be performed in the hypertrophy phase of training? reps / sets / tempo/ intensity / frequency

2-4 strength level exercises per body part / 6-12 reps / 3-5 sets / 2/0/2 tempo / 75-85% intensity / 3-6 times per week

32

at what tempo should core exercises in the hypertrophy phase of training be performed at?

medium

33

What and how many resistance exercise should be performed in the maximal strength phase of training? Reps / sets / temp / inensity / rest / frequency

1-3 strength exercises / 1-5 reps / 4-6 sets / as fast as can be controlled / 85-100% intensity / 3-5m rest / 2-4 times per week

34

at what tempo should core exercises be performed at in the max strength training phase?

medium 1/1/1

35

what and how many resistance exercises are to be performed in the power phase of training? reps / sets / tempo / intensity / rest / frequency

1 strength superset with 1 power / 1-5 (S) & 8-10 (P) reps / 3-5 sets / as fast as can be controlled / 85-100% (S) & 10% bw (P) intensity / 1-2 min rest between pairs & 3-5 min between circuits / 2-4 times per week

36

at what tempo should core exercises in the power phase of training be performed?

as fast as can be controlled