Free Study Guide for the NASM CPT Exam Chapter 12 – The Optimum Performance Training Model: Applying Strength

Compare to – Cardiorespiratory Training Zones

They are three different training zones for cardiorespiratory training programs. In these training zones you have three different heart rate zones as well.  Each stage helps to build a strong cardiorespiratory.

Zone Two

  • Moderate Intensity Training
  • Group Classes, Dance, Spinning, Kickboxing, Step
  • Max Heart Rate Zone 2 76% to 85%

Compare to – Integrated Flexibility Continuum and Examples of Stretching

Active Flexibility: this type of training is to prepare muscles for use during exercise. It not only stretches the muscles and tissues but it prepares the muscle by actively warming them up. Take the joint to the end range of motion and hold for 2 seconds; repeat 5 or so times.

Active-Isolated stretching and self-myofascial release promote this type of flexibility training.

Compare to – Active Isolated Stretching Summary

Holding a Active Isolated stretch for 1 to 2 seconds more than five times repetitively uses reciprocal inhibition to lengthen and prepare the muscles for activity in the short term. You can stretch all muscles in this manner, especially the overactive or tight muscles.

Compare to – Core training program design

Strength exercises include movement of the core. 8-12 reps, 2-3 sets, medium tempo, 0-60sec rest

Compare with Balance training program design

Progressing someone based on the stages of the OPT Model is important to understand. Know the difference between each phase as far as exercise selection.

Strength: Exercise involve bending of the planted knee or hip (Unilateral squat or toe touch) with 8-12 reps at a moderate tempo with 0-60sec rest.

Compare with – Plyometric training program design

Strength: Exercises involve a repetitive movement (Repeated squat jump) xenical usa with 8-10 reps, moderate tempo and 0-60sec rest.

Compare with SAQ Program Design

Strength exercises incorporate more frontal plane movements but not maximally with 3-4 sets of 3-5 reps and 0-60 sec rest.

Adaptations for Resistance Training

Muscular endurance encourages joint and core stabilization mechanisms, core endurance, and a decrease in body fat.

Muscular Hypertrophy encourages the growth of muscle fibers due to increased protein development in the myofibril.

Strength encourages the increase in tension to overcome outside forces. This occurs by teaching the nervous system to properly recruit as many muscle fibers as possible at one point in time.

Compare to Strength Endurance Training 

This is Phase Two in the OPT Model

 

Reps:                    8-12

Sets:                     2-4

Tempo:                Medium 2/0/2

Rest:                     0-60seconds

Intensity:             70-80%

Frequency:          2-4 times out of the week

Duration:             4 weeks

Tempo for Core: Medium

 

Compare to Hypertrophy Training 

This is Phase Three in the OPT Model

 

Reps:                    6-12

Sets:                     3-5

Tempo:                Medium 2/0/2

Rest:                     0-60seconds

Intensity:             75-85% of 1RM

Frequency:          3-6 times out of the week

Duration:             4 weeks

Tempo for core: Medium

 

Compare to Maximal Strength Training 

This is Phase Four in the OPT Model

 

Reps:                    1-5

Sets:                     4-6

Tempo:                x/x/x

Rest:                     3-5 min

Intensity:             85-100%

Frequency:          2-4 times out of the week

Duration:             4 weeks

Tempo for core: Medium 1/1/1