NASM 7th Study Guide
Post 21 of 23
- 7th Edition Chapter 1
- 7th Edition Chapter 2
- 7th Edition Chapter 3
- 7th Edition Chapter 4
- 7th Edition Chapter 5
- 7th Edition Chapter 6
- 7th Edition Chapter 7
- 7th Edition Chapter 8
- 7th Edition Chapter 9
- 7th Edition Chapter 10
- 7th Edition Chapter 11
- 7th Edition Chapter 12
- 7th Edition Chapter 13
- 7th Edition Chapter 14
- 7th Edition Chapter 15
- 7th Edition Chapter 16
- 7th Edition Chapter 17
- 7th Edition Chapter 18
- 7th Edition Chapter 19
- 7th Edition Chapter 20
- 7th Edition Chapter 21
- 7th Edition Chapter 22
- 7th Edition Chapter 23
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Post 21 of 23 in the NASM 7th Study Guide
- Find the differences in undulating and linear periodization.
- Find the difference between microcycles, mesocycles, and macrocycles.
- Be able to look at the various exercise protocols used in the five phases of the OPT model.
- Be able to make use of. The OPT model to make fitness programs for the many goals clients have.
Introduction to Program Design
It can be quite complicated to create and modify the exercise programs for clients and there are many things to consider like the goals, exercise tolerance, and their unique abilities.
Fitness professionals have many formats to choose from, and this causes some confusion and frustration when we are in the design process.
It is important for the fitness professionals to know the client’s needs, goals, and abilities, along with the concerns and contraindications they have due to previous injuries and conditions.
Some other things to know are the results of the fitness assessments, the forms of exercise they are interested in, or dislike, the exercise variables that you plan to use, the exercise modalities, and the right frequency that matches the client.
If the trainer is not able to answer those questions, this can lead to overtraining occurring the client.
Many times, we see that clients and trainers would prefer a simpler approach to the program design, and this oversimplification is not going to maximize the weight loss, or strength built, or whatever aspect the program is looking to focus on.
There must be a clear understanding of training plans and the use of periodization in order for the design of programs to be done well.
Training plans are specific outlines that fitness professionals use for meeting the client’s goal.
The variation in acute variables and the correct use of these will ensure the most success with training programs.
Periodization is the systematic approach to designing programs that exploits the general adaptation syndrome and the principle of specificity.
An annual plan is known as the macrocycle, which is the longest term plan, and it changes within the months to meet the desired goal.
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A monthly plan is known as a mesocycle, and this divides the training into specific monthly cycles. Specific days are detailed along with the training schedule to be used.
The weekly plan is known as the Microcycle, and this is detailing the actual specific workouts within a week.
Linear and Undulating Periodization
Periodization has always been shown to be effective for the many fitness related goals out there, but it is not even common practice for the training world.
Linear periodization is a traditional form of designing programs where the goal is to increase the intensity of the training load while also decreasing the volume over a certain time. So, intensity is going up, while volume goes down.
Undulating is known as nonlinear periodization, and this is involving changing the volume, intensity, and the selection of exercises to bring about loading differences on a weekly or daily basis. This shines over other forms of training because it ensures that the workouts do not get boring and stale.
The Optimum Performance Model
The OPT model was made by the NASM to be a planned, systematic, and periodized program for training. It is designed for the improvement of all physical abilities mentioned throughout the textbook.
This program should be used and thought of as a staircase, where you start in phase one and climb yourself up the final phase of power, phase 5. It is totally realistic to stop at the steps, to go up or down, and it will depend on the many factors about the client.
The first part of the template for exercise involves the warmup and cardiorespiratory training. There should always be a systematic approach and a clear focus for these programs.
OPT Daily Workout Template
After the warmup, the suggestion is to go to activation. This is the core and balance exercises, and it can even be a continuation of the warmup mentioned before.
A big next step in the workout involves the development of skills. Here the focus is on the plyometrics and the development of skills like SAQ drills.
The major part of the daily workout is the resistance training, as it is essential in any program, and will develop the needed bodily attributes like joint and core stability, muscular endurance, hypertrophy, strength, power, and athleticism.
Client’s choice then takes a part of the program. This has a lot to do with the adherence to programs and ensuring that it is possible.
The cooldown is the last part of the daily workout, and it has the client essentially doing the warmup, but in reverse. The objective is to bring the body from working mode to a resting mode, or simply closer to this resting mode.
Stabilization Level of the OPT Model
This first level has the focus of two adaptations: the developments of proper patterns of movement and the mobility and stability within the whole kinetic chain.
We are building that essential base that will be used for the rest of the sta