Free Study Guide for the NASM CPT Exam Chapter 14 – Integrated Program Design

Integrated Program Design and the Optimum Performance Training

 

Tempo

NASM writes tempos this way “a/b/c”

It stands for     a = eccentric

b = isometric

c = concentric

So a tempo of 4/2/1 on a repetition of a body weight squat would be:

a = 4 counts, controlled, deceleration, lowering the body down

b = 2 counts, controlled, holding the weight (bodyweight) in place

c = 1 count, on the push back [upward]

 

Training volume adaptations

The training phase and goal is what determines all the acute variables, repetitions, sets, intensity, rest and tempo. With all these combined you can also figure out the training volume one must be at. A high intensity or a low or moderate intensity. Each have their own benefits.

 

Compare to Table 14.7 Stabilization Endurance Training 

This is Phase One in the OPT Model

 

Reps:                    12-20

Sets:                     1-3

Tempo:                Slow 4/2/1

Rest:                     0-90seconds

Intensity:             50-70% of 1RM

Frequency:          2-4 times out of the week

Duration:             4-6 weeks

Tempo for Core: 4/2/1

 

Compare to Table 14.8 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 Table 14.9 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 Table 14.10 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

 

Compare with Table 14.11 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