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Chapter 14 NASM study guide
Memorize all five phases of the OPT training model
- Phase 1: stabilization endurance
- Phase 2: strength and endurance
- Phase 3: hypertrophy
- Phase 4: maximal strength
- Phase 5: power
Repetition tempo
In the textbook, NASM writes down tempos in the format of a/b/c.
A= The eccentric phase of the motion
B= The isometric phase
C= The concentric phase of a motion
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An example would be 3/2/1 for the benchpress would be:
1: Three seconds on the eccentric phase. Lowering the bar bill down to your chest controlled.
2: Two seconds of holding the barbell at your chest in place.
1: One second on the concentric phase of the motion. Pushing the barbell back to its starting position with your arms straight.
Adaptations in training volume
The goal of your client, as well as the training phase that they are in, will include all variables such as sets, intensity, repetitions, tempo and rest period. With all of these variables in mind, you can also find out what training volume your client should be at.
The five phases of the OPT training model
Phase number one: Stabilization endurance
Repetitions: 12 to 20
Sets: 1 to 3
Tempo: 4/2/1 slow
Rest: 0 to 90 seconds
Intensity: 50% to 70% of one rep max
Frequency: 2 to 4 times a week
Duration: 4 to 6 weeks
Core training tempo: 4/2/1
Phase number two: Strength endurance
Repetitions: 8 to 12
Sets: Between 2 and 4
Tempo: Medium 2/0/2
Rest: 0 to 60 seconds
Intensity: 70% to 80%
Frequency: Between 2-4 times a week
Duration: 4 weeks
Core training tempo: Medium
Phase number three: Hypertrophy training
Repetitions: 6 to12
Sets: 3 to 5
Tempo: Medium 2/0/2
Rest: 0 to 60 seconds
Intensity: 75% to 85% of one rep max
Frequency: 4 weeks
Duration:4 weeks
Core training tempo: Medium
Phase number four: Maximal strength training
Repetitions: Between 1 and 5
Sets: Between 4 and 6
Tempo: x/x/x
Rest: 3 to 5 minutes
Intensity: 85% to 100%
Frequency: Between 2-4 times a week
Duration: 4 weeks
Core training tempo:1/1/1
Phase number five: Power training
Repetitions: Between 1 and 10
Sets: Between 3 and 6
Tempo: x/x/x
Rest: 3 to 5 minutes
Intensity: 10% BW
Frequency: Between 2-4 times a week
Duration: 4 weeks
Core training tempo: x/x/x
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Chapter 14 NASM practice quiz
NASM flashcards for chapter 14
