NASM: Chapter 21 - The Optimum Performance Training (OPT) Model Part 1
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.
What is program design?
A purposeful system or plan put together to help an individual achieve a specific goal
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Key Terms
What is program design?
A purposeful system or plan put together to help an individual achieve a specific goal
List the acute variables for the adaptation for muscular endurance / stabilization.
Adaption - muscular endurance / stabilization
Reps - 12- 20
Sets - 1-3
Intensity - 50-70% of RM
Tempo - Slow (4/2/1)
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...
List the different types of acute variables.
Repetitions
Sets
Training intensity
Repetition tempo
Training volume
What is a repetition (rep) ?
One complete movement of a single exercise
Most repetitions involve the three muscle actions: concentric, isometric, and ecc...
Muscular endurance and stabilization is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM).
12 to 20 repetitions
- 50 to 70% of 1RM
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
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
Power adaptations require to _ repetitions at to $ of 1RM or approximately __% of body weight.
1 to 10 repetitions
30 to 45% of 1 RM
What is a set?
A group of consecutive repetitions.
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)
There is an ____ relationship between sets, repetitions and intensity.
Describe this relationship.
Inverse
Individual performs fewer sets when performing higher repetiti...
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
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
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
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) is recommended.
3 to 6 sets
What is training intensity?
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.
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
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
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
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
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...
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 specifie...
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
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
What is repetition tempo?
The speed with which each repetition is performed.
For endurance training, tempos are used, for power training, tempos are used.
Slower tempos
| - Faster tempos
What is an example of a repetition tempo for muscular endurance and stabilization?
Slow tempo; 4/2/1
| eccentric, isometric, concentric
Hypertrophy is best achieved with a moderate tempo. Give an example.
2/0/2
| eccentric, isometric, concentric
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
What is a rest interval?
The time taken to recuperate between sets.
Muscular endurance and stabilization adaptations are best developed with relatively short rest periods
Generally to _ seconds.
0 to 90 seconds
Hypertrophy is best achieved with relatively short rests periods often ranging from to _ seconds
0 to 60 seconds
| - The load, volume, and the current fitness level of the client may require longer rest periods
Maximal strength adaptations are best achieved with relatively long rest periods, generally to minutes.
3 to 5 minutes
| - Depending on the client's level of fitness and intensity of the exercises
Power adaptations require relatively long rest periods, generally to minutes.
3 to 5 minutes
| - Depending on client’s level of fitness
There are several factors to consider when prescribing appropriate rest intervals. List them.
Training experience
Training intensity
Tolerance of short rest periods
Muscle mass
Rest interval ranges in relation to ATP and PC replenishment:
20-30 seconds will allow approximately __% recovery of ATP and PC
50%
Rest interval ranges in relation to ATP and PC replenishment:
40 seconds will allow approximately __% recovery of ATP and PC
75% recovery
Rest interval ranges in relation to ATP and PC replenishment:
60 seconds will allow approximately to % recovery of ATP and PC
85 to 90% recovery
Rest interval ranges in relation to ATP and PC replenishment:
3 minutes will allow approximately ___% recovery of ATP and PC
100% recovery
What is training volume?
Amount of physical training performed within a specific period.
Volume is always _ related to intensity.
Inversely
High volume training produces _ (hypertrophy, fat loss) adaptations.
Cellular
High-intensity training with low training volumes produces greater (maximal strength, power) adaptations
Neurological
Training volume adaptations:
High volume (low/moderate intensity) producesIncreased muscle cross-sectional area
Improved blood lipid serum profile
(improved cholesterol and triglycerides)
Training volume adaptations:
Low volume (high intensity) producesIncreased rate of force production
Increased motor unit recruitment
Increased motor unit synchronization
<...
Specific acute variables combined dictate volume. Which acute variables?
Repetitions
Sets
Intensity
Rest
Tempo
What is training frequency?
The number of training sessions performed during a specified period (usually 1 week).
The number of training sessions per week per body part is determined by many factors. List them.
Training goals
Age
General health
Work capacity
Nutritional status
- ...
The optimal training frequency for improvements in strength is to times per week.
3 to 5 times per week
To maintain the physical, physiologic, and performance improvements that were achieved during other phases of training: frequency of training needs to be at least to times per week
1 to 2 times per week
What are the two prominent meanings of training duration?
The timeframe from the start of the workout to the finish of the workout.
The length of time (number of weeks) spend in one ...
How long will a client typically stay in each phase of training? Why?
4 weeks
| - Generally the amount of time it takes for the body to adapt to a given stimulus.
Training programs that exceed 60-90 minutes (excluding warm-up/cool-down) are associated with rapidly declining energy levels. Why?
Causes alterations in hormonal and immune system responses that can have a negative effect on a training program
Can raise r...
What is exercise selection?
The process of choosing appropriate exercises for a client's program.
Exercises can be broken down into three different types on the basis of joints used, movements performed, and adaptation desired. List these three types.
Single joint
Multi-joint
Full body
Describe and give an example of single-joint exercises:
Exercise focuses on isolating one major muscle group or joint
Examples: biceps curls, triceps pushdowns, calf raises
Describe and give an example of multi-joint exercises:
Exercises use the involvement of 2-3 joints
| - Examples: squats, lunges, step-ups, chest presses, rows
Related Flashcard Decks
| Term | Definition |
|---|---|
What is program design? | A purposeful system or plan put together to help an individual achieve a specific goal |
List the acute variables for the adaptation for muscular endurance / stabilization. | Adaption - muscular endurance / stabilization Reps - 12- 20 Sets - 1-3 Intensity - 50-70% of RM Tempo - Slow (4/2/1) Rest Periods - 0-90 seconds |
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. |
List the different types of acute variables. |
|
What is a repetition (rep) ? |
|
Muscular endurance and stabilization is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM). |
- 50 to 70% of 1RM |
Hypertrophy (muscle growth) is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM). |
- 75 to 85% of 1RM |
If Maximal strength is desired, it is best achieved by performing to repetitions at to % of the one-repetition maximum (1RM). |
- 85 to 100% of 1RM |
Power adaptations require to _ repetitions at to $ of 1RM or approximately __% of body weight. |
|
What is a set? | A group of consecutive repetitions. |
What can determine the number of sets an individual performs? |
|
There is an ____ relationship between sets, repetitions and intensity. Describe this relationship. |
|
Muscular endurance and stabilization is best developed with to sets of 12 to 20 repetitions at 50 to 70% of 1RM intensity. |
|
Hypertrophy adaptations are best stimulated by to sets of 6 to 12 repetitions at 75 to 85% of 1RM intensity level. |
|
For maximal strength adaptation, to sets of 1 to 5 repetitions at an intensity of 85 to 100% of 1RM is recommended. |
|
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) is recommended. |
|
What is training intensity? | An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage. |
Muscular endurance and stabilization is best developed with 1 to 3 sets of 12 to 20 repetitions at to % of 1RM intensity. |
|
Hypertrophy adaptations are best stimulated by 3 to 5 sets of 6 to 12 repetitions at to % of 1RM intensity level. |
|
For maximal strength adaptation, 4 to 6 sets of 1 to 5 repetitions at an intensity of to _% of 1RM is recommended. |
|
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. |
- 10% of body weight |
What are ways of adjusting training intensity besides adding or subtracting weights. |
|
Give an example of the muscle action for a single rep of bicep curl. |
|
Give an example of the muscle action for a single rep squat. |
|
Why are higher reps used in the beginning phases of training (stabilization, muscular endurance, and hypertrophy)? |
|
What is repetition tempo? | The speed with which each repetition is performed. |
For endurance training, tempos are used, for power training, tempos are used. |
| - Faster tempos |
What is an example of a repetition tempo for muscular endurance and stabilization? |
| eccentric, isometric, concentric |
Hypertrophy is best achieved with a moderate tempo. Give an example. |
| eccentric, isometric, concentric |
Maximal strength and power adaptations are best achieved with ____ or ______ tempo that can be safely controlled. |
|
What is a rest interval? |
|
Muscular endurance and stabilization adaptations are best developed with relatively short rest periods |
|
Hypertrophy is best achieved with relatively short rests periods often ranging from to _ seconds |
| - The load, volume, and the current fitness level of the client may require longer rest periods |
Maximal strength adaptations are best achieved with relatively long rest periods, generally to minutes. |
| - Depending on the client's level of fitness and intensity of the exercises |
Power adaptations require relatively long rest periods, generally to minutes. |
| - Depending on client’s level of fitness |
There are several factors to consider when prescribing appropriate rest intervals. List them. |
|
Rest interval ranges in relation to ATP and PC replenishment: |
|
Rest interval ranges in relation to ATP and PC replenishment: |
|
Rest interval ranges in relation to ATP and PC replenishment: |
|
Rest interval ranges in relation to ATP and PC replenishment: |
|
What is training volume? |
|
Volume is always _ related to intensity. |
|
High volume training produces _ (hypertrophy, fat loss) adaptations. |
|
High-intensity training with low training volumes produces greater (maximal strength, power) adaptations |
|
|
|
|
|
Specific acute variables combined dictate volume. Which acute variables? |
|
What is training frequency? | The number of training sessions performed during a specified period (usually 1 week). |
The number of training sessions per week per body part is determined by many factors. List them. |
|
The optimal training frequency for improvements in strength is to times per week. |
|
To maintain the physical, physiologic, and performance improvements that were achieved during other phases of training: frequency of training needs to be at least to times per week |
|
What are the two prominent meanings of training duration? |
|
How long will a client typically stay in each phase of training? Why? |
| - Generally the amount of time it takes for the body to adapt to a given stimulus. |
Training programs that exceed 60-90 minutes (excluding warm-up/cool-down) are associated with rapidly declining energy levels. Why? |
|
What is exercise selection? | The process of choosing appropriate exercises for a client's program. |
Exercises can be broken down into three different types on the basis of joints used, movements performed, and adaptation desired. List these three types. |
|
Describe and give an example of single-joint exercises: |
|
Describe and give an example of multi-joint exercises: |
| - Examples: squats, lunges, step-ups, chest presses, rows |