Nasm Cpt Chp 14 - Integrated Program Design And The Optimum Performance Training Model

Front 1

A purposeful system or plan put together to help an individual achieve a specific goal

Back 1

Program Design

Front 2

An important components that specify how each exercise is to be performed

Back 2

Acute Variables

Front 3

What are the Acture Variables for Training

Back 3

1. Exercise Selection

2. Repetitions

3. Repetition Tempo

4. Rest Interval

5. Sets

6. Training Intensity

7. Training Volume

8. Training Frequency

9. Training Duration

Front 4

Best achieved at 12-20reps at 50-70% of 1RM using 1-3 sets

Back 4

Muscular Endurance and Stabilization

Front 5

One complete movement of a single exercise

Back 5

Repetition

Front 6

Best achieved at 6-12 reps at 75-80% of 1RM using 3-5 sets

Back 6

Hypertrophy

Front 7

Best achieved at 1-5 reps at 85-100% of 1RM using 4-6sets

Back 7

Maximal Strength

Front 8

Best achieved at 1-10 reps at 30-45% of 1RM or 10% of body weight using 3-6 sets

Back 8

Power

Front 9

A group of consecutive repetitions

Back 9

Sets

Front 10

An individual's level of effort, compared with their maximal effort, which is usually expressed in percentage

Back 10

Training Intensity

Front 11

The speed with which each repetition is performed

Back 11

Repetition Tempo

Front 12

The time taken to recuperate between sets

Back 12

Rest Interval

Front 13

The amount of training performed in a specified period

Back 13

Training Volume

Front 14

The number of training sessions performed during a specified period usually 1 week

Back 14

Training Frequency

Front 15

The timeframe of a workout or the length of time spent in one phase of training

Back 15

Training Duration

Front 16

The process of choosing appropriate exercises for a client's program

Back 16

Exercise Selection

Front 17

This exercise forcus on isolating one major muscle group or joint

Back 17

Single Joint Exercise

Front 18

This exercise use the involvement of tow or three joints

Back 18

Multijoint Exercise

Front 19

This exercise include multiple joint movements

Back 19

Total Body exercise

Front 20

What is a 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

Back 20

Training Plans

Front 21

What is a generalized training plan that spans 1 year to show when the client will progress between phases

Back 21

Annual plans

Front 22

What is a generalized training plan that spans 1 month and shows which phases will be required each day of the week?

Back 22

Monthly Plans

Front 23

What is a training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week

Back 23

Weekly Plan

Front 24

____ is known as the largest cycle and typically covers a yearlong period of training.

Back 24

Macrocycles

Front 25

What is the 1st level of training in the OPT Model

Back 25

Stabilization

Front 26

This is designed to create optimal levels of stabilization strength and postural control

Back 26

Stabilization Endurance Training

Front 27

What at the 3 phases the Strength OPT Model consist of?

Back 27

1. Strength Endurance Training

2. Hypertrophy Training

3. Maximal Strength Trainin