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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

    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

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    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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