NASM Study Guide Pt. 1

What does OPT stand for?

Optimum Performance Training

What are the phases of the OPT model?

Stabilization endurance, Strength endurance, Muscular development, Maximal strength, and Power

What are the three levels in the OPT model?

stabilization, strength, and power

What phases are in the stabilization level of the OPT model?

stabilization endurance

What phases are in the strength level of the OPT model?

strength endurance, muscular development, and maximal strength

What phases are in the power level of the OPT model?

power

What is the focus of the stabilization endurance phase of the OPT model?

Developing proper movement patterns: squat,push, pull,press,hip hinge,and multiplanar movements

Correcting muscle imbalances and helping with stabilization

Promoting client confidence and adherence to exercise

What are the movement patterns you need to teach clients?

push, pull, hip hinge, press, squat

How many resistance training, core, and balance sets are used in stabilization endurance?

1 to 3

How many resistance training, core, and balance reps are used in stabilization endurance?

12 to 20

What intensity is used during repititions in the stabilization endurance phase?

50% to 70%

What tempo is used for the stabilization endurance?

4,2,1,1

How long do you rest during the stabilization endurance phase?

0 to 90 seconds

How many sets of self-myofascial rolling and static stretching is required for stabilization endurance?

1 to 3

What is required during the warm up and cool down during stabilization endurance?

self-myofascial rolling and static stretching

What is the purpose of static stretching in the stabilization endurance phase?

to help with muscle imbalances

What kind of movements will you do in the strength endurance phase?

strength move immediately followed by stabilization move with similar motions

Exercises can be progressed in the strength endurance phase by?

increasing proprioceptive demand, volume, intensity or take shorter breaks

What is the first of the three strength phases?

strength endurance

How many sets are used in the strength endurance phase for core, balance, and resistance training?

2 to 4

How many reps are used in the strength endurance phase for core, balance, and resistance training?

8 to 12

What is the intensity of the strength endurance phase?

75% to 80%

What tempo is used for strength exercises in the strength endurance phase?

2,0,2

What tempo is used for stability exercises in the strength endurance phase?

4,2,1,1

How long are rest periods in the strength endurance phase?

0 to 60 seconds

Like in all phases, there is still ______ stretching and ____-_________ _______ in the cool down of the strength endurance phase.

static, self-myofascial rolling

There is what kinds of stretching in the warm up of the strength endurance phase?

static and active

How long do you hold active stretching in the strength endurance phase?

1 to 2 sec. hold

How many repetitions are there in active stretching during warm up of the strength endurance phase?

5 to 10

What is the first phase of the OPT model that has active stretching?

strength endurance

If you have a client bench pressing and then doing a bosu push-up right after, what phase of training are they most likely in?

strength endurance

What is the second phase of the OPT?

strength endurance

What is the third phase of the OPT model?

muscular development

How many sets is used for resistance training in the muscular development phase?

3 to 6

How many sets is used for core and balance in the muscular development phase?

2 to 4

How many repetitions are used for resistance training in the muscular development phase?

6 to 12

How many repetitions are used for core and balance in the muscular development phase?

8 to 12

What intensity is used in the muscular development phase?

75 to 80%

What is the tempo for exercises in the muscular development phase?

2,0,2

In the muscular development phase what kind of stretching is there in the warm up?

active

How long do you hold for active stretching in the muscular development phase?

1 to 2 sec. hold

How many repetitions are there in active stretching during the muscular development phase?

5 to 10

How long should you rest in between resistance training in the muscular development phase?

0 to 3 minutes

How long should you rest in between core, balance, plyometrics (optional), and SAQs (optional) in the muscular development phase?

0 to 60 seconds

How many repetitions are used in the muscular development phase?

12 to 20

Rest is up to mins for resistance training because that's how long it takes to recover close to 100% ____.

3, ATP

What is the fourth phase of the OPT model?

maximal strength

What phase of the OPT model is optional?

maximal strength

The maximal strength phase of the OPT model is an advanced form of training and only recommended for?

experienced lifters and exercisers

How many sets are used for resistance training in the maximal strength phase?

4 to 6

How many sets are used for core and balance in the maximal strength phase?

2 to 4

How many repetitions are used for resistance training in the maximal strength phase?

1 to 5

How many repetitions are used for core and balance in the maximal strength phase?

8 to 12

What intensity is used for the maximal strength phase?

85% to 100%

What tempo is used for exercises in the maximal strength phase?

explosive, or as fast as possible with good form

How long are rest periods for resistance training in the maximal strength phase?

2 to 4 minutes

How long are rest periods for core and balance in the maximal strength phase?

0 to 60 seconds

Greater than ___ sets resistance training sets for _________ clients is ok

six, advanced

What is the fifth phase of the OPT model?

power

What is used in the power training phase of the OPT model?

supersets

What do supersets consist of in the power training phase?

strength focused move with a power focused move

How many reps should the strength focused move in a superset (power training phase) be?

1 to 5

How many reps should the power focused move in a superset (power training phase) be? Remember the power focused move should have a lighter weight

8 to 10

The goal in the power training phase is to improve a clients ______ and their explosive _____/_____.

strength, speed/force

How many sets are used for resistance training in the power training phase?

3 to 5

How many repetitions are used for resistance training in the power training phase?

1 to 5

How many repetitions are used for power moves in the power training phase?

8 to 10

What is 1RM?

1 rep max

What intensity is used for resistance training in the power training phase?

85% to 100% 1RM

What intensity is used for power moves in the power training phase?

30% to 45% 1RM

What is the tempo for exercises in the power training phase?

explosive, or as fast as possible with good form

How long are rest periods between pairs in the power training phase?

1 to 2 minutes

How long are rest periods between circuits in the power training phase?

3 to 5 minutes

What kind of stretching is used only in power training warm ups?

dynamic

What movements are optional in the power training phase?

core and balance moves

If you have a client doing heavy squats followed by explosive jump squats, what phase are they most likely in?

power training

All warm-up's for phases include self-myofascial rolling for ____ to ___ body parts(hold ___ seconds on tender areas)

1 to 3, 30

All warm-ups include _______.

stretching

In phase 1 (stabilization endurance), warm up uses ______ stretching.

static

In phase 2 to 4 (three strength phases, strength endurance, muscular development, maximal strength), warm up uses _____ stretching.

active

In phase 5 (power phases, power training), warm up uses _______ stretching.

dynamic

Cool downs are the same in ____ phases of the OPT model.

all

The optional moves are…

SAQ's,plyos,core, etc.

What does SAQs stand for?

speed, agility, quickness drills

In the stabilization endurance phase, core workouts/exercises should involve little to no movement of what?

the spine

What are examples of core exercises/workouts in the stabilization endurance phase?

planks, bridges

In the strength phases (strength endurance, muscular development, and maximal strength), core workouts/exercises should include what?

movement of the spine

What are examples of core exercises/workouts in the strength phases?

crunches, cable rotations

In the power phase (power training), core workouts/exercises should do what?

improve the force of rate production or power

What are examples of core exercises/workouts in the power phase?

medicine ball rotations and throws

In the stabilization phase (stabilization endurance), balance exercises typically involve what?

one (sometimes two legs) leg on the ground (and not moving too much)?

What are examples of balance exercises in the stabilization phase?

Tandem stance, Single-leg balance, Single-leg chop + lift

In the strength phases (strength endurance, muscular development, maximal strength), balance exercises typically involve what?

a little more movement in the stabilizing leg

In the power phase (power training), balance exercises typically involve what?

Single-leg squat, Multiplanar lunge to balance

In the power phase (power training), balance exercises typically involve what?

hopping movements

Proprioceptivley challenging scale (from least to move challenging)

Floor, Balance Beam, Half Foam Roll, Foam Pad, Balance Disc, Wobble Board, Bosu Ball

Bilateral stable

both feet are on the ground and on stable surface easy to balance

Unilateral stable

one foot is on the ground and the other is in the air but still on a stable surface

Bilateral Unstable

both feet on the ground but the surface is not stable (unstable surface like a wobble board)

Unilateral Unstable

one foot is on the ground and the other is in the air, and the surface is not stable (wobble board, but standing on one leg)