NASM OPT Model Training Strategies Flashcards Preview

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Flashcards in NASM OPT Model Training Strategies Deck (22):
1

Stabilization endurance

Increase muscular endurance and build neuromuscular efficiency.
low loads, high reps 1-4 sets, 12-20, 4/2/1 tempo
50-70% intensity

2

Strength endurance

Increasing stabilization and assisting prime mover strength and superset a stabilization exercise with a strength exercise.
moderate loads and reps 2-4 sets, 8-12 reps, 4/2/1 tempo with 2/0/2 tempo
70-80% intensity

3

Hypertrophy

Build muscle size and muscular tissue
high volume, high loads, moderate to low reps 3-5 sets, 6-12 reps, 2/0/2 tempo
75-85% intensity

4

Maximal strength

Increase motor unit recruitment
Improve peak of force
High loads, low reps (1-5), 4-6 sets, longer rest periods
85-100% intensity

5

Power

Increase the rate of force production
Enhance prime mover strength
Superset a maximal strength exercise (1-5 reps) 3-5 sets, with a high-velocity exercise (8-10 reps) at 85-100% and 30-45% of weight or 10% of bodyweight

6

Balance Stabilization

1-3 sets, 12-20 reps slow tempo

7

Balance Strength

Optional for phase 3-5 but recommended
2-3 sets, 8-12 reps moderate tempo

8

Balance Power

2-3 sets, 8-12 reps, fast but controlled. Hold the landing for 3-5 seconds.

9

Core Stabilization

1-4 sets, 12-20 reps slow tempo

10

Core Strength

Optional for 3-5 but recommended
2-3 sets, 8-12 reps medium tempo

11

Core Power

2-3 sets, 8-12 reps fast/controlled

12

Plyos Stabilization

A client must obtain total body strength, core, and balance stability before performing plyo exercises.
Focus and hold stabilization for 3-5 seconds when landing
1-3 sets, 5-8 reps

13

Plyos Strength

2-3 sets, 8-10 reps, medium
Optional for hypertrophy, strength and power clients

14

Plyos Power

2-3 sets, 8-12 reps, fast as possible
Optional for hypertrophy, strength and power clients

15

SAQ Stabilization (optional)

4-6 drills limited horizontal inertia and unpredictability
1-2 sets, 2-3 each
ladders and cones

16

SAQ Strength (optional)

6-8 drills greater horizontal inertia and unpredictability
3-4 sets, 3-5 each
T drills
Box drills
Standing up figure 8

17

SAQ Power (optional)

6-10 drills maximal horizontal inertia and unpredictability
3-5 sets, 3-5 each
Modified box drills
Partner mirror drills
Timed drills

18

Corrective Flexibility

SMR + Static Stretching
Phase 1- Muscle imbalance
Autogenic inhibition
Reciprocal inhibition
1-3 sets, hold for a min of 30 secs.

19

Active Isolated Flexibility

SMR + Active Isolated Stretches
Phase 2,3,4
Reciprocal inhibition
1-2 sets, hold 1-2 secs for 5-10 reps

20

Functional flexibility

SMR + Dynamic Stretches
Phase 5
Reciprocal inhibition
1-2 sets, 3-10 exercises, 10-15 reps

21

How often should adults exercise for at least 5 days per week

150 mins/week - moderate intensity

22

How often should adult exercise for at least 3-5 days a week?

75 mins/week - vigorous intensity