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NASM: Chapter 21 - The Optimum Performance Training (OPT) Model Part 2

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This flashcard set explains program design as a structured plan to achieve fitness goals and introduces acute variables—key components that define how exercises are performed. It includes specific acute variables for muscular endurance/stabilization and outlines all types of acute variables used in resistance training.

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Describe and give an example of full-body exercises:

  • Exercises include multiple joint movements

| - Examples: step-up balance to overhead press, squat to two-arm press, barbell clean

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Key Terms

Term
Definition

Describe and give an example of full-body exercises:

  • Exercises include multiple joint movements

| - Examples: step-up balance to overhead press, squat to two-arm press, barbell...

What is periodization?

  • A systematic approach to program design that uses the general adaption syndrome and principle of specificity to vary the amount and type of...

What are the two primary objectives of periodization?

  1. Dividing the training program into distinct periods (or phases) of training

  2. Training different forms of strength in each per...

What are training plans?

The specific outline, created by a fitness professional, to meet a client’s goals, that details the form of training, length of time, future change...

What are annual plans? Why is it important to create an annual plan?

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

  • Gives the client a clear re...

What are monthly plans? Why is it important to create?

  • Generalized training plan that spans 1 month to show which phases will be required each day of the week

  • Helps determine when...

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NASM: Chapter 21 - The Optimum Performance Training (OPT) Model Part 2
TermDefinition

Describe and give an example of full-body exercises:

  • Exercises include multiple joint movements

| - Examples: step-up balance to overhead press, squat to two-arm press, barbell clean

What is periodization?

  • A systematic approach to program design that uses the general adaption syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury.

  • Varies the focus of a training program at regularly planned periods of time (weeks, months, and so forth) to produce optimal adaptation

What are the two primary objectives of periodization?

  1. Dividing the training program into distinct periods (or phases) of training

  2. Training different forms of strength in each period (or phase) to control the volume of training and to prevent injury

What are training plans?

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

What are annual plans? Why is it important to create an annual plan?

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

  • Gives the client a clear representation of how the personal trainer plans to get the client to his/her goal and how long it will take to get there

What are monthly plans? Why is it important to create?

  • Generalized training plan that spans 1 month to show which phases will be required each day of the week

  • Helps determine when the reassessment will occur

  • Shows the client the necessary cardio requirements

What are weekly plans?

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

What are macrocycles?

  • A periodization cycle

  • Typically covers a year-long period of training (annual plan)

  • The largest cycle

What are mesocycles?

  • A periodization cycle

| - Typically 1-3 months (monthly plan)

What are microcycles?

  • A periodization cycle

  • Typically a week in length (weekly plan)

  • Shortest cycle

What is anatomic adaptation?

  • Preparatory period in periodization model (aka. stabilization phase I in OPT model)

What is the process/progression through the stabilization (phase 1) of the OPT model?

Process:

  • Low-intensity, high-repetition training emphasizing core and joint stabilization
    Progress:

  • Increasing the proprioceptive demands of the exercises and challenging the body’s stability requirements

  • Increasing volume (sets, reps)

  • Increasing intensity (load, exercise selection, planes of motion)

  • Decreasing rest periods
    MSC:

  • Crucial for beginners and to cycle back through after periods of strength and power training to maintain core and joint stability

What is the focus of the stabilization level (phase 1) of the OPT model?

  1. Increasing stability

  2. Increasing muscular endurance

  3. Increasing neuromuscular efficiency of the core musculature

  4. Improving intermuscular and intramuscular coordination

Stabilization endurance training: fill in the blanks for Flexibility training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 1

Sets: 1-3

Tempo: 30s hold

% Intensity: N/A

Rest interval: N/A

Frequency: 3-7 times/wk

Duration: 4-6 weeks

Exercise selection: SMR and static stretching

Stabilization endurance training: Fill in the blanks for Core training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 12-20

Sets: 1-4

Tempo: Slow, 4/2/1

% Intensity: N/A

Rest interval: 0-90s

Frequency: 2-4 times/wk

Duration: 4-6 weeks

Exercise selection: 1 - 4 core-stabilization

Examples: ball (or floor) bridge, quad opposite arm/leg raise, ball (or floor) cobra, side (or front) iso-abs (side plank)

Stabilization endurance training: fill in the blanks for Balance training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 12-20; 6-10 (Single Leg - SL)

Sets: 1-3

Tempo: Slow, 4/2/1

% Intensity: N/A

Rest Interval: 0-90s

Frequency: 2-4 times/wk

Duration: 4-6 weeks

Exercise selection: 1-4 Balance stabilization

Examples: (SL) arm and leg motion, (SL) windmill, SL balance reach, SL hip Internal and external rotation, SL lift and chop, SL throw and catch

Stabilization endurance training: fill in the blanks for Plyometric training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 5-8

Sets: 1-3

Tempo: 3-5s hold on landing

% Intensity: N/A

Rest interval: 0-90s

Frequency: 2-4 times/wk

Duration: 4-6 weeks

Exercise selection: 0-2 plyometric stabilization

Examples: cone jumps with stabilization: sagittal plane, Frontal plane, transverse plane

Stabilization endurance training: fill in the blanks for SAQ training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 2-3

Sets: 1-2

Tempo: moderate

% Intensity: N/A

Rest Interval: 0-90s

Frequency: 2-4 times/wk

Duration: 4-6 weeks

Exercise selection: 4-6 drills with limited horizontal inertia and unpredictability

Example: cone shuffles and agility ladder drills

Stabilization endurance training: fill in the blanks for Resistance training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 12-20
Sets: 1-3
Tempo: slow, 4/2/1
% Intensity: 50-70%
Rest interval: 0-90s
Frequency: 2-4 times/wk
Duration: 4-6 weeks
Exercise selection: 1-2 stabilization progression
Example: stabilization progressions including:
Total body, chest, back, shoulders, biceps, triceps, legs

What is the focus of the strength level (phases 2-4) of the OPT model?

  • Increase ability of core musculature to stabilize pelvis and spine under heavier loads through more complete ranges of motion

  • Increase load-bearing capabilities of muscles, tendons, ligaments and joint

  • Increase the volume of training

  • Increase metabolic demand by taxing ATP-PC and glycolytic energy systems to induce cellular changes in the muscle (weight loss or hypertrophy)

  • Increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)

What is the design/process of the strength endurance (phase 2) of the OPT model?

Design:

  • Hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength

Process:

  • Use superset techniques: a more stable exercise (bench press) followed by stabilization exercise with similar biomechanical motions (stability ball push up)

  • For every set of an exercise/body part performed according to the acute variables, two exercises/sets are being performed

  • High amounts of volume can be generated in this phase

How does a client progress through strength endurance (Phase 2) of the OPT model?

Progression: acute variables can be progressed by:

  • Increasing proprioceptive demand

  • Increasing volume (sets, reps)

  • Increasing intensity (load, exercise selection, planes of motion)

  • Decreasing rest periods

Strength endurance training: fill in the blanks for Flexibility training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 5-10

Sets: 1-2

Tempo: 1-2s hold

% Intensity: N/A

Rest Interval: N/A

Frequency: 3-7 times/wk

Duration: 4 weeks

Exercise selection: SMR and active-isolated stretching (static stretches may still be needed/used, followed by active-isolated stretching

Strength endurance training: Fill in the blanks for core training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: medium

% Intensity: N/A

Rest Interval: 0-60s

Frequency: 2-4 times/wk

Duration: 4 weeks

Exercise selection: 1-3 core strength

Examples: knee-up, cable lift, cable chop, reverse hypers

Strength Endurance Training: Fill in the blanks for Balance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: Medium

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/wk

Duration: 4 weeks

Exercise selection: 1-3 Balance Strength

Examples: single- leg (SL) squat with cable resistance, reverse lunge to balance

Strength endurance training: fill in the blanks for Plyometric training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: Repeating

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/wk

Duration: 4 weeks

Exercise selection: 1-3 plyometric strength

Examples: jump rope, lunge jumps, repeat box jumps

Strength Endurance Training: Fill in the blanks for SAQ Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 3-5

Sets: 3-4

Tempo: Fast

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/wk

Duration: 4 weeks

Exercise selection: 6-8 drills allowing great horizontal inertia but limited unpredictability

Strength Endurance Training: Fill in the blanks for Resistance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-4

Tempo: strength exercise (2/0/2) followed by stabilization exercise (4/2/1)

% Intensity: 70-80%

Rest interval: 0-60s

Frequency: 2-4 times/wk

Duration: 4 weeks

Exercise selection: 1 strength superset with 1 stabilization

How does a client progress through hypertrophy (phase 3) of the OPT model? How long will the client be in phase 3?

  • Increase volume

  • Increase intensity

  • 4 weeks, then cycle back through phase 1 or 2 or progress to phase 4 or 5

What is the focus of hypertrophy training? What kind of clientele will use this phase?

  • Maximal muscle growth

  • High levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size

For individuals with goals to:

  • increase lean body mass

  • Increase / improve general performance

Hypertrophy Training: Fill in the blanks for Flexibility Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 5-10

Sets: 1-2

Tempo: 1-2s hold

% Intensity: N/A

Rest interval: N/A

Frequency: 3-7 times/week

Duration: 4 weeks

Exercise selection: SMR and active stretching (depending on the client, static stretching may still need to be used)

Hypertrophy Training: Fill in the blanks for Core Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: medium

% Intensity: N/A

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration: 4 weeks

Exercise selection: 0-4 core strength

Examples: ball crunch, back extension, reverse crunch, cable rotation

Hypertrophy Training: Fill in the blanks for Balance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: medium

% Intensity: N/A

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration:4 weeks

Exercise selection: 0-4 balance strength

Examples: single- leg (SL) squat, SL squat touchdown, SL Romanian deadlift, multiplanar step-up to balance, multiplanar lunge to balance

Hypertrophy Training: Fill in the blanks for Plyometric Training.

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-10

Sets: 2-3

Tempo: repeating

% Intensity: N/A

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration: 4 weeks

Exercise selection: 0-4 Plyometric Strength

Examples: squat jump, tuck jump, butt kicks, power step-ups

Hypertrophy Training: Fill in the blanks for SAQ Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 3-5

Sets: 3-4

Tempo: fast

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 6-8 drills allowing greater horizontal inertia but limited unpredictability

Examples: 5-10-5, T-drill, box drill, stand up to figure 8

Hypertrophy Training: Fill in the blanks for Resistance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 6-12

Sets: 3-5

Tempo: 2/0/2

% Intensity: 75-85%

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration: 4

Exercise selection: 2-4 strength level exercises/body part

What is the focus of maximal strength (phase 4)? What does it aim to improve?

Focus:

  • Increasing the load placed on the tissues of the body

Improves:

  • Recruitment of more motor units

  • Rate of force production

  • Motor unit synchronization

How does a client progress through maximal strength (phase 4)? How long will the client be in phase 4?

Progress:

  • Increase intensity (load)

  • Increase volume (sets)

  • Rest periods may need to increase as the client trains with heavier loads

Duration:

  • 4 weeks, then cycle back through phase 1 or 2 or progress to phase 5

Maximal Strength Training: Fill in the blanks for Flexibility Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 5-10

Sets: 1-2

Tempo: 1-2s hold

% Intensity: N/A

Rest interval: N/A

Frequency: 3-7 times/week

Duration: 4 weeks

Exercise selection: SMR and active*

*may still need to do static stretching first

Maximal Strength Training: Fill in the blanks for Core Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: Medium

% Intensity: N/A

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration: 4 weeks

Exercise Selection: 0-4 Core Strength

*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for Balance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: Medium

% Intensity: N/A

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration: 4 weeks

Exercise selection: 0-4 Balance Strength

*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for Plyometric Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-10
Sets: 2-3
Tempo: Repeating
% Intensity: N/A
Rest interval: 0-60s
Frequency: 3-6 times/week
Duration: 4 weeks
Exercise selection: 0-4 Plyometric Strength
Examples: jump rope, lunge jumps, repeat box jumps
*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for SAQ Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 3-5

Sets: 3-4

Tempo: fast

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 4-6 drills allowing greater horizontal inertia but limited unpredictability.

Examples: 5-10-5, T-drill, box drill, stand up to figure 8

*May be optional in this phase (although still recommended)

Maximal Strength Training: Fill in the blanks for Resistance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 6-12

Sets: 3-5

Tempo: 2/0/2

% Intensity: 75-85%

Rest interval: 0-60s

Frequency: 3-6 times/week

Duration: 4 weeks

Exercise selection: 2-4 Strength Level exercises/body part

What is the focus of the power phase in general?

  • To increase rate of force production (or speed of muscle contraction) by increasing the number of motor neurons activated, the synchrony between them and the speed at which they are excited

What is the focus of the power phase (phase 5) ? How does a client train in the power phase?

Focus:

  • High force and velocity to increase power
    (to increase the rate of force production/speed of muscle contraction)

Accomplished:

  • Superset (for each body part) of

  1. A strength exercise - heavy (85-100%) loads; Example: barbell bench press

  2. A power exercise - Light (30-45%) loads at high speeds; example: medicine ball chest pass

What is the definition/formula for power?

  • Power equals force multiplied by velocity (P = F x V)

| - Any increase in either force or velocity will produce an increase in power

The range of intensities is important to stimulate different physiologic changes. The 85 to 100% refers to the intensity for _ training exercises.

Traditional strength

The range of intensities is important to stimulate different physiologic changes. The 30 to 45% refers to the intensity for training exercises.

Speed

The range of intensities is important to stimulate different physiologic changes. What is the 10% range an indicator for?

  • Indicator for medicine ball training (10% of body weight)

| - Increases power by increasing velocity

How does a client progress through the power phase (phase 5)? What is the duration a client will remain in the power phase? Then which phase do they go to?

Progress:

  • Increasing volume (sets)

  • Increasing intensity (load)

  • Increasing velocity

Duration:

  • 4 weeks before cycling back through phase 1 or 2

Power (Phase 5) Training: Fill in the blanks for Flexibility Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 10-15

Sets: 1-2

Tempo: controlled

% Intensity: N/A

Rest interval: N/A

Frequency: 3-7 times/week

Duration: 4 weeks

Exercise selection: SMR and dynamic exercises

Power (Phase 5) Training: Fill in the blanks for Core Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: X/X/X

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 0-2 from core power

Reps: 8-12

Sets: 2-3

Tempo: X/X/X

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 0-2 from core power

Reps: 8-12

Sets: 2-3

Tempo: controlled

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 0-2 balance power

Power (Phase 5) Training: Fill in the blanks for Plyometric Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 8-12

Sets: 2-3

Tempo: X/X/X

% Intensity: N/A

Rest interval: 0-60s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 0-2 plyometric power

Power (Phase 5) Training: Fill in the blanks for SAQ Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 3-5

Sets: 3-5

Tempo: X/X/X

% Intensity: N/A

Rest interval: 0-90s

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 6-10 drills allowing maximal horizontal inertia and unpredictability

Example:

ice skaters; SL power step-up; proprioceptive plyometrics (similar to shark (SL) but can jump over lines, cones, hurdles, or other implements); box run steps: (sagittal, frontal, and transverse)

Power (Phase 5) Training: Fill in the blanks for Resistance Training:

Reps:

Sets:

Tempo:

% Intensity:

Rest interval:

Frequency:

Duration:

Exercise selection:

Reps: 1-5 (strength); 8-10 (power)

Sets: 3-5

Tempo: X/X/X (strength); X/X/X (power)

% Intensity: 85-100% (strength); up to 10% BW or 30-45% 1RM (power)

Rest interval: 1-2 minutes between pairs; 3-5 minutes between circuits

Frequency: 2-4 times/week

Duration: 4 weeks

Exercise selection: 1 strength superset with 1 power

Example: for chest:

bench press (strength) superset with MB chest pass

What is undulating periodization?

Programming the client to train at various intensities during the course of a week, eliciting multiple adaptations once a certain level of fitness is achieved.