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NASM CPT CHAPTER 14: Integrated Program Design and the Optimum Performance Training (OPT) Model
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- 1CHAPTER 14: INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODELCHAPTER 14: INTEGRATED PROGRAM DESIGN AND THE OPTIMUM PERFORMANCE TRAINING (OPT) MODEL
- 2VOCABULARYVOCABULARY
- 3A purposeful system or plan put together to help an individual achieve a specific goal.Program design
- 4Important components that specify how each exercise is to be performed.Acute variables
- 5A group of consecutive repetitions.Set
- 6One complete movement of a single exercise.Repetition (or "rep")
- 7The speed with which each repetition is performed.Repetition tempo
- 8An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage.Training intensity
- 9The time taken to recuperate between sets.Rest interval
- 10Amount of physical training performed within a specific period.Training volume
- 11The number of training sessions performed during a specific period (usually 1 week).Training frequency
- 12The time frame of a workout or the length of time spent in one phase of training.Training duration
- 13The process of choosing appropriate exercises for a client's program.Exercise selection
- 14The 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
- 15Division of training program into smaller, progressive states.Periodization
- 16General training plan that spans 1 year to show when the client will progress between phases.Annual plan or Macrocycle
- 17Generalized training plan that spans 1 month and shows which phases will be required each day of each week.Monthly plan or Mesocycle
- 18Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week.Weekly plan or Microcycle
- 19THE OPT MODELTHE OPT MODEL
- 20OPT Phase 1: Stabilization Endurance Sets? Reps? Tempo? % of Intensity? Rest? Frequency? Duration? Exercise Selection?SETS: 1-3
REPS: 12-20
TEMPO: 4-2-1
% of INTENSITY: 50-70% of 1RM
REST: 0-90 sec.
FREQUENCY: 2-4x week
DURATION: 4-6 weeks
EXERCISE SELECTION: 1-2 stabilization progressions - 21OPT Phase 2: Strength Endurance Sets? Reps? Tempo? % of Intensity? Rest? Frequency? Duration? Exercise Selection?SETS: 2-4
REPS: 8-12
TEMPO: 2-0-2, 4-2-1
% of INTENSITY: 70-80% of 1RM
REST: 0-60 sec.
FREQUENCY: 2-4
DURATION: 4 weeks
EXERCISE SELECTION: Superset - 1 strength, 1 stabilization - 22OPT Phase 3: Hypertrophy Sets? Reps? Tempo? % of Intensity? Rest? Frequency? Duration? Exercise Selection?SETS: 3-5
REPS: 6-12
TEMPO: 2-0-2
% of INTENSITY: 75-85% of 1RM
REST: 0-60 sec.
FREQUENCY: 3-6x week
DURATION: 4 weeks
EXERCISE SELECTION: 2-4 strength level exercises/body part - 23OPT Phase 3: MAXIMAL STRENGTH Sets? Reps? Tempo? % of Intensity? Rest? Frequency? Duration? Exercise Selection?SETS: 4-6
REPS: 1-5
TEMPO: X/X/X
% of INTENSITY: 85-100% of 1RM
REST: 3-5 min.
FREQUENCY: 2-4x week
DURATION: 4 weeks
EXERCISE SELECTION: 1-3 strength level exercises/body part - 24OPT Phase 5: Power Sets? Reps? Tempo? % of Intensity? Rest? Frequency? Duration? Exercise Selection?SETS: 3-5 sets
REPS: 1-5 Strength, 8-10 Power
TEMPO: X/X/X
% of INTENSITY: 85-100% of 1RM (Strength), 30-45% of 1RM or 10% of Bodyweight w/ Medicine Ball (Power)
FREQUENCY: 2-4x week
DURATION: 4 weeks
EXERCISE SELECTION: Superset - 1 strength, 1 power - 25REST INTERVAL SPECTRUM Adenosine Triphosphate (ATP) and Phosphocreatine (PC) replenishment variables20-30 sec. = 50%
40 sec. = 75%
60 sec. = 85-90%
3 min. = 100% - 26PHASE ? improves muscle imbalances, improves stabilization of the core musculature, prevents tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training, improves overall cardiorespiratory and neuromuscular condition, and used to establish proper movement patterns and exercise technique.PHASE 1: Stabilization Endurance
- 27Phase ? is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.PHASE 2: Strength Endurance
- 28PHASE ? is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.PHASE 3: Hypertrophy
- 29PHASE ? focuses on increasing the load (intensity) placed on the tissues of the body to improve the recruitment of more motor units, rate of force production, and motor unit synchronization.PHASE 4: Maximal Strength
- 30PHASE ? is designed to increase the rate of force production (speed of muscle contraction) or high force and velocity to increase power.PHASE 5: Power
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- Karteikarten am NASM CPT CHAPTER 14: Integrated Program Design and the Optimum Performance Training (OPT) Model, erstellt von Tyler Oakley am 12/10/2014.
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- Tyler Oakley
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