Chapter 14 - Integrated Program Design and the Optimum Performance Training (OPT) Model Flashcards Preview

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Flashcards in Chapter 14 - Integrated Program Design and the Optimum Performance Training (OPT) Model Deck (116)
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1

What is Program Design?

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

2

List the Acute Variables for the adaptation for Muscular Endurance / Stabilization. How many reps, sets? What is the intensity and tempo? How long should the client rest?

maybe redo this question...


Adaption - Muscular Endurance / Stabilization
Reps - 12- 20
Sets - 1-3
Intensity - 50-70% of RM
Tempo - Slow (4/2/1)
Rest Periods - 0-90 secs






3

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.

4

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

5

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

6

Muscular Endurance and Stabilization is best achieve by performing __ to __ repetitions at __ to __% of the one-repetition maximum (1RM).

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

7

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

8

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

9

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

10

What is a set?

A group of consecutive repetitions.

11

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)

12

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

- 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)

13

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

14

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

15

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

16

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) are recommended.

- 3 to 6 sets

17

What is training intensity?

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

18

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

19

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

20

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

21

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

22

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 develop of neuromuscular efficiency)
- Adjusting Rest Periods
- Adjusting Tempo

23

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

24

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

25

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

26

What is Repetition Tempo?

The speed with which each repetition is performed.

27

Because movements occur at different velocities, to get the most appropriate results from training personal trainers must select the appropriate speed of movement. For Endurance Training, ______ tempos are used, for Power Training, ______ tempos are used.

- Slower Tempos
- Faster Tempos

28

What is an example of a repetition tempo for Muscular Endurance and Stabilization?

- slow tempo; 4/2/1
(eccentric, isometric, concentric)

29

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

- 2/0/2
(eccentric, isometric, concentric)

30

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