NASM OPT Model Flashcards
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Questions and Answers

What are the goals of Phase 1 stabilization?

Increase stability, Muscular Endurance, Control in all planes of motion, Coordination of movement.

What is metabolic conditioning?

Exercise that improves effective and efficient energy storage and delivery for physical activity.

What are the goals of Phase 2: Strength Endurance?

Focuses on the ability to perform more work and to tolerate greater exercise volume and intensity.

What are the goals of Phase 3: Hypertrophy?

<p>Increasing muscle mass.</p> Signup and view all the answers

What are the goals of Phase 4: Maximal Strength?

<p>Stimulates increased neuromuscular performance.</p> Signup and view all the answers

What does Wolf's Law state?

<p>Bone will build upon the lines of stress that are applied to it.</p> Signup and view all the answers

Research has shown that muscular endurance is highly trainable, with improvements ranging from ____ - ____%.

<p>5-50%</p> Signup and view all the answers

Which stretches are recommended for the Power Level?

<p>Prisoner squats, Multiplanar lunges, Single leg squat touchdown, Tube walking, Medicine ball lift and chop.</p> Signup and view all the answers

What is eccentric strength?

<p>The action of a muscle while lengthening under load.</p> Signup and view all the answers

What is the Parasympathetic nervous system responsible for?

<p>Stimulates rest and digestion physiological processes.</p> Signup and view all the answers

Power training will lead to improvements in _____, ______, and ______ power.

<p>Strength, Stability, Anaerobic</p> Signup and view all the answers

What is the recommended rest time between strength and power exercises in a superset?

<p>1-2 minutes.</p> Signup and view all the answers

What is the recommended rest time between circuits?

<p>3-5 minutes.</p> Signup and view all the answers

For the OPT model, each workout session, including warm-up and cool-down should not exceed how long?

<p>60 minutes.</p> Signup and view all the answers

The maximal strength training phase of the OPT model focuses on:

<p>Increasing the load placed on the tissues of the body.</p> Signup and view all the answers

Active-isolated stretching during the warm-up period is integral for which type of client?

<p>Strength level client.</p> Signup and view all the answers

In Phase 2: Strength Endurance, how many sets per exercise should be completed?

<p>2-4</p> Signup and view all the answers

Identify a balance-strength exercise that requires an individual to step forward and maintain balance.

<p>Multiplanar lunge to balance.</p> Signup and view all the answers

Which of the following is a balance-strength exercise?

<p>Single-leg squat touchdown.</p> Signup and view all the answers

Strength endurance training is carried out by:

<p>Using superset techniques with high volume for about 4 weeks.</p> Signup and view all the answers

Which of the following is the appropriate repetition range for resistance training in the hypertrophy phase?

<p>6-12</p> Signup and view all the answers

The adaptation of muscular hypertrophy is best achieved using which repetition ranges and intensity?

<p>6-12 reps at 75% to 85% of the 1RM.</p> Signup and view all the answers

When performing a Phase 4 workout, how many repetitions per exercise should be performed?

<p>1-5</p> Signup and view all the answers

In _____ training, exercises involve more dynamic eccentric and concentric movement through a full range of motion.

<p>Reactive-strength.</p> Signup and view all the answers

Which of the following types of exercises should a trainer recommend to a client in Phase 5?

<p>Balance-power exercise.</p> Signup and view all the answers

A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?

<p>Balance-power.</p> Signup and view all the answers

Which of the following exercises would be categorized as a core power exercise?

<p>Soccer throw.</p> Signup and view all the answers

A new client's goal is to increase lean body mass. Which training phase can be omitted from the annual periodization plan?

<p>Power.</p> Signup and view all the answers

_____ is an example of a core-power exercise.

<p>Rotation chest pass.</p> Signup and view all the answers

Which of the following is considered a core power exercise?

<p>Rotation chest pass.</p> Signup and view all the answers

What is a goal of Phase Five: Power Training?

<p>Enhance neuromuscular efficiency.</p> Signup and view all the answers

How many sets per exercise should be performed for resistance training in the power phase?

<p>3-5 sets.</p> Signup and view all the answers

One of the major goals of Power Training is to _____?

<p>Increase rate of force production.</p> Signup and view all the answers

The focus of the power training phase of the OPT model is to:

<p>Increase the rate of force production.</p> Signup and view all the answers

What is Phase 1 tempo?

<p>4/2/1.</p> Signup and view all the answers

What are the reps and sets for Phase 1 (Core)?

<p>Reps: 12-20, Sets: 1-4.</p> Signup and view all the answers

What are the reps and sets for Phase 1 (Balance)?

<p>Reps: 12-20 or 6-10 one leg, Sets: 1-3.</p> Signup and view all the answers

What are the reps and sets for Phase 1 (Reactive)?

<p>Reps: 5-8, Sets: 1-3.</p> Signup and view all the answers

What are the reps and sets for Phase 1 (SAQ)?

<p>Reps: 2-3, Sets: 0-2.</p> Signup and view all the answers

What are the reps and sets for Phase 2-4 & 5 (Core, Balance, Reactive)?

<p>Reps: 8-12, Sets: 2-3.</p> Signup and view all the answers

What are the reps and sets for Phase 2-4 (SAQ)?

<p>Reps: 3-5, Sets: 3-4.</p> Signup and view all the answers

What are the reps and sets for Phase 5 (SAQ)?

<p>Reps: 3-5, Sets: 3-5.</p> Signup and view all the answers

What are the reps and sets for Phase 1 (Resistance)?

<p>Reps: 12-20, Sets: 1-3.</p> Signup and view all the answers

What is the intensity for Phase 1 resistance training?

<p>50-70%.</p> Signup and view all the answers

What are the reps and sets for Phase 2 (Resistance)?

<p>Reps: 8-12, Sets: 2-4.</p> Signup and view all the answers

What is the intensity for Phase 2 resistance training?

<p>70-80%.</p> Signup and view all the answers

What are the reps and sets for Phase 3 (Resistance)?

<p>Reps: 6-12, Sets: 3-5.</p> Signup and view all the answers

What is the intensity for Phase 3 resistance training?

<p>75-85%.</p> Signup and view all the answers

What are the reps and sets for Phase 4 (Resistance)?

<p>Reps: 1-5, Sets: 4-6.</p> Signup and view all the answers

What is the intensity for Phase 4 resistance training?

<p>85-100%.</p> Signup and view all the answers

What are the reps and sets for Phase 5 (Resistance)?

<p>Strength Reps: 1-5, Power Reps: 8-10, Sets for both: 3-5.</p> Signup and view all the answers

What is the intensity for Phase 5 resistance training?

<p>85-100%.</p> Signup and view all the answers

What are the reps and sets for Flexibility/SMR stretching in Phase 1?

<p>Phase 1: 1 rep / 1-3 sets.</p> Signup and view all the answers

What are the reps and sets for Flexibility/SMR stretching in Phase 2-4?

<p>Phase 2-4: 1 rep / 1-2 sets.</p> Signup and view all the answers

What are the reps and sets for Flexibility/SMR stretching in Phase 5?

<p>Phase 5: 1 rep / 0-2 sets.</p> Signup and view all the answers

What are the rest periods in between supersets?

<p>1-2 minutes.</p> Signup and view all the answers

What is the rest period in between circuit training?

<p>3-5 minutes.</p> Signup and view all the answers

Study Notes

NASM - OPT Model Overview

  • The Optimum Performance Training (OPT) Model emphasizes a structured approach to fitness, consisting of five distinct phases: stabilization, strength endurance, hypertrophy, maximal strength, and power training.

Phase 1: Stabilization Endurance

  • Goals include increasing stability, improving muscular endurance, and enhancing control across all movement planes.
  • Focus on coordination of movement to facilitate overall functional fitness.

Phase 2: Strength Endurance

  • Aims to enhance the ability to perform more work with increased volume and intensity.
  • Prepares the body for higher load training in Phase 3.

Phase 3: Hypertrophy

  • Concentrates on increasing muscle mass through targeted strength training.

Phase 4: Maximal Strength

  • Focuses on maximizing neuromuscular performance by increasing load on body tissues.
  • Requires adaptations from Phase 3 for optimal strength gains.

Phase 5: Power Training

  • Enhances neuromuscular efficiency and increases rate of force production.
  • Integrates high-intensity and explosive movements.

Metabolic Conditioning

  • Refers to exercises that optimize the storage and delivery of energy for various physical activities.

Wolf's Law

  • Suggests that bone density increases along lines of stress applied to it.

Muscular Endurance

  • Highly trainable with reported improvements of 5-50% after 6-24 weeks of consistent exercise.
  • Effective stretches include prisoner squats, multiplanar lunges, single-leg squat touchdowns, tube walking, and medicine ball lift and chop.

Eccentric Strength

  • Pertains to the phase in which a muscle lengthens while under load, crucial for muscle development and control.

Nervous System Functions

  • The parasympathetic nervous system promotes rest and digestion, vital for recovery.

Power Training Benefits

  • Increases strength, stability, and anaerobic power, essential for athletic performance.

Rest Periods

  • Between strength and power exercises during supersets: 1-2 minutes.
  • Between circuits: 3-5 minutes.

Workout Session Duration

  • Each workout session, including warm-up and cool-down, should ideally last no longer than 60 minutes.

Training Phases' Key Parameters

  • Phase 1 (Core): 12-20 reps, 1-4 sets.
  • Phase 2 (Strength Endurance): 8-12 reps, 2-4 sets.
  • Phase 3 (Hypertrophy): 6-12 reps, 3-5 sets.
  • Phase 4 (Maximal Strength): 1-5 reps, 4-6 sets.
  • Phase 5 (Power): Strength: 1-5 reps, Power: 8-10 reps, 3-5 sets.

Resistance Training Intensities

  • Phase 1: 50-70%
  • Phase 2: 70-80%
  • Phase 3: 75-85%
  • Phase 4: 85-100%
  • Phase 5: 85-100%

Flexibility/SMR Stretching

  • Different rep and set recommendations per phase:
    • Phase 1: 1 rep, 1-3 sets.
    • Phase 2-4: 1 rep, 1-2 sets.
    • Phase 5: 1 rep, 0-2 sets.

Specific Training Strategies

  • Strength endurance training is optimized through superset techniques with minimal rest over approximately four weeks.
  • Emphasis on balance-strength training includes exercises that require maintaining balance and control.

Core and Balance Power Exercises

  • Core power example: soccer throw.
  • Balance-strength example: single-leg squat touchdown.

Client-Specific Recommendations

  • A client aiming to increase lean body mass may omit the power training phase from their plan.

These notes encapsulate the core elements of the NASM OPT model, focusing on key concepts, training phases, and protocols essential for optimal performance training.

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Test your knowledge on the NASM OPT Model with these flashcards! Each card covers important concepts such as stabilization goals, metabolic conditioning, and strength endurance phases. Perfect for fitness professionals and enthusiasts looking to deepen their understanding of exercise principles.

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