Free Study Guide for the NASM CPT Exam Chapter 13 – The Optimum Performance Training Model: Applying Power

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 Three

  • High Intensity Training
  • Sprints, Maximal effort cardio
  • Max Heart Rate Zone 3 86% to 95%

Compare to – Dynamic Stretching Summary

Moving the body through a full range of motion during Dynamic Stretching uses reciprocal inhibition to increase the achievable ROM of the joint. Note the examples of this type of stretching and use it before performing a power level workout.

Functional Flexibility: this type of training is commonly used in the power level of the OPT model. It has a high demand on the neuromuscular and soft tissue extensibility. Move the joint through a full rand of motion while performing dynamic exercises like a lunge to side bend.

Self-myofascial release and dynamic stretching promote this type of flexibility training.

Mechanoreceptors: The Golgi Tendon Organ and the Muscle spindles are the most important mechanoreceptors to know. GTO responds to muscular tension while the Muscle Spindle responds to the length of a muscle. Think of the Muscle Spindle as what delivers the stretching sensation to your brain.

Compare to – Core training program design

Power exercises include throwing stuff. 8-12 reps, 2-3 sets, xxx 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.

Power: Exercises involve a hop of the planted leg (Single leg box jump) with 8-12 reps at a moderate tempo with 0-1 min rest.

Compare with – Plyometric training program design

Power: Exercises involve quickly repeating the movement as fast as possible (Power step up) with 8-12 reps, xxx tempo and 0-60sec rest.

Compare with SAQ Program Design

Power exercises incorporate all planes of motion with maximal effort using 3-5 sets of 3-5 reps and 0-90 sec rest.

Adaptations for Resistance Training

Power encourages the generation of the greatest force in the shortest time which can lead to an increase in projectile velocity.

Compare with Power Training 

This is Phase Five in the OPT Model


Reps:                    1-10

Sets:                     3-6

Tempo:                X/X/X

Rest:                     3-5 min

Intensity:             10% BW

Frequency:          2-4 times out of the week

Duration:             4 weeks

Tempo for core: x/x/x