NASM 6th Edition chapter 14 – Integrated Program Design and the OPT Model

NASM study guide chapter 14

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Contents:

Chapter 14 NASM study guide

Memorize all five phases of the OPT training model

  1. Phase 1: stabilization endurance
  2. Phase 2: strength and endurance
  3. Phase 3: hypertrophy
  4. Phase 4: maximal strength
  5. 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

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B= The isometric phase

C= The concentric phase of a motion

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

Quiz Answer Key


Q1:  Power training is done in which phase of the Optimum Performance Training (OPT) model ?
A1:   Phase 5

Q2:  What is the repetition range in the stabilization endurance phase of the Optimum Performance Training (OPT) model?
A2:  12-20 repetitions

Q3:  As the load for an exercise increases, what happens to the rest between sets?
A3:  It increases

Q4:  Which combination of repetitions, sets, intensity, tempo, and rest periods is ideal for muscular endurance and stabilization?
A4:   12-20, 1-3, 50-70% 1RM, 4/2/1, 0-90 seconds

Q5:  How many repetitions of resistance exercise should a client complete during a Phase 3 hypertrophy workout?
A5:  6-12 repetitions

Q6: What is the repetition range required for power adaptations to occur?
A6: 1 to 10 repetitions

NASM flashcards for chapter 14

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