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?
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What are the goals of Phase 4: Maximal Strength?
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What does Wolf's Law state?
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Research has shown that muscular endurance is highly trainable, with improvements ranging from ____ - ____%.
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Which stretches are recommended for the Power Level?
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What is eccentric strength?
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What is the Parasympathetic nervous system responsible for?
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Power training will lead to improvements in _____, ______, and ______ power.
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What is the recommended rest time between strength and power exercises in a superset?
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What is the recommended rest time between circuits?
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For the OPT model, each workout session, including warm-up and cool-down should not exceed how long?
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The maximal strength training phase of the OPT model focuses on:
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Active-isolated stretching during the warm-up period is integral for which type of client?
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In Phase 2: Strength Endurance, how many sets per exercise should be completed?
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Identify a balance-strength exercise that requires an individual to step forward and maintain balance.
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Which of the following is a balance-strength exercise?
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Strength endurance training is carried out by:
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Which of the following is the appropriate repetition range for resistance training in the hypertrophy phase?
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The adaptation of muscular hypertrophy is best achieved using which repetition ranges and intensity?
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When performing a Phase 4 workout, how many repetitions per exercise should be performed?
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In _____ training, exercises involve more dynamic eccentric and concentric movement through a full range of motion.
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Which of the following types of exercises should a trainer recommend to a client in Phase 5?
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A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?
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Which of the following exercises would be categorized as a core power exercise?
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A new client's goal is to increase lean body mass. Which training phase can be omitted from the annual periodization plan?
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_____ is an example of a core-power exercise.
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Which of the following is considered a core power exercise?
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What is a goal of Phase Five: Power Training?
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How many sets per exercise should be performed for resistance training in the power phase?
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One of the major goals of Power Training is to _____?
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The focus of the power training phase of the OPT model is to:
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What is Phase 1 tempo?
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What are the reps and sets for Phase 1 (Core)?
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What are the reps and sets for Phase 1 (Balance)?
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What are the reps and sets for Phase 1 (Reactive)?
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What are the reps and sets for Phase 1 (SAQ)?
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What are the reps and sets for Phase 2-4 & 5 (Core, Balance, Reactive)?
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What are the reps and sets for Phase 2-4 (SAQ)?
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What are the reps and sets for Phase 5 (SAQ)?
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What are the reps and sets for Phase 1 (Resistance)?
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What is the intensity for Phase 1 resistance training?
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What are the reps and sets for Phase 2 (Resistance)?
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What is the intensity for Phase 2 resistance training?
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What are the reps and sets for Phase 3 (Resistance)?
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What is the intensity for Phase 3 resistance training?
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What are the reps and sets for Phase 4 (Resistance)?
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What is the intensity for Phase 4 resistance training?
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What are the reps and sets for Phase 5 (Resistance)?
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What is the intensity for Phase 5 resistance training?
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What are the reps and sets for Flexibility/SMR stretching in Phase 1?
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What are the reps and sets for Flexibility/SMR stretching in Phase 2-4?
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What are the reps and sets for Flexibility/SMR stretching in Phase 5?
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What are the rest periods in between supersets?
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What is the rest period in between circuit training?
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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.
Recommended Stretches for Power Level
- 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.