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

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    NASM study guide chapter 14

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      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

      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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      NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 1
      NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 2
      NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 3

      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

      NASM 6th Edition chapter 14 - Integrated Program Design and the OPT Model 3

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