Chapter 21 - The Optimum Performance Training Model for NASM® CPT

What activities should occur in the warmup in phase 5?

SMR
Dynamic stretching that is specific to the activity

Traditional cardiorespiratory training is not needed in phase 5 because dynamic stretching serves as a specific warmup.

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How many sets are recommended to develop strength endurance?

2-4

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What kinds of flexibility are recommended in the strength level of the OPT model?

SMR
Active
Dynamic (optional)

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What kinds of flexibility are appropriate in phase 1?

SMR
Static stretching
Dynamic stretching (optional)

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How many reps are recommended to develop stabilization endurance?

12-20

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A client with the main goal of weight loss should be cycled through what phases of the OPT model?

1, 2 and 3

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Choose the correct answer:

Which of the following exercises would be an appropriate pair for phase 2?

a. Bench Press/Stability Ball Chest Press
b. Barbell Squat/Romanian Deadlift
c. Single-Leg Scaption/Stability Ball Shoulder Press
d. Ball Squat/Multiplanar Step-up to balance

a. Bench Press/Stability Ball Chest Press

A superset in phase 2 of the OPT model consists of a stable exercise immediately followed by a stabilization exercise that uses similar biomechanical motions.

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Why is there a client choice as a part of the OPT training template?

Letting the client choose some exercises will help increase self-efficacy and autonomy.

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How are some ways to progress exercises for a client in phase 1?

Master basic movement patterns
Proprioception
Increase complexity of movement patterns

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What muscles are used for pushing movements, such as pushups or bench presses?

Pectoralis major
Anterior deltoids
Triceps

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How many sets are recommended for muscular development or hypertrophy?

3-6

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What type of periodization gradually increases the intensity of training load while decreasing volume?

Linear

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What are some of the signs of overtraining?

Decreased performance
Fatigue
Altered hormonal states
Poor sleeping patterns
Reproductive disorders
Decreased immunity
Loss of appetite
Mood disturbances

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How much rest should be given between sets when trying to develop maximal strength?

2-4 minutes

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In phase 2 of the OPT model, what tempo(s) should resistance exercises be performed?

2/0/2/0 (strength exercises)

SUPERSET WITH

4/2/1/1 (stabilization exercises)

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When a client lands a plyometric exercise in phase 1, how long should they hold the landing position?

3-5 seconds

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Should static stretching ever be performed in phase 5?

Yes, in the event that muscle imbalances are still present or it is the cooldown.

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Choose the correct answer:

Which of the following would be an appropriate combination of exercises for a superset in the power phase of the OPT model?

a. Lat Pulldown/Woodchop Throw
b. Bicep Curl/Tricep Extension
c. Med Ball Chest Pass/Squat Jump
d. Barbell Clean/Woodchop Throw

a. Lat Pulldown/Woodchop Throw

Supersets in the power phase of the OPT model should consist of a strength exercise followed by a power exercise that works the same muscle group.

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What kinds of core exercises should be used in the strength level of the OPT model?

Exercises that move the core through its entire range of motion.

Examples of core strength exercises include crunches, trunk rotations, and back extensions

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After completing phase 3, clients should move to what phase?

Phase 4 (goal dependent)

Cycle back to Phase 1 and 2

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How many phases are there in the OPT model?

For more information on each phase, click here!

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How many sets are recommended to develop stabilization endurance?

1-3 sets

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What kind of flexibility can occur in the cooldown of phase 3?

SMR and Static

Static stretching is always allowed in the cool-down of any workout, regardless of phase.

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How many reps are recommended for muscular development or hypertrophy?

Study These Flashcards

6-12

How long does a **microcycle** last?

Roughly 7 days ## Footnote *A microcycle details specific workouts for the week.*

What should the tempo be for resistance exercises in **phase 4**?

X/X/X/X ## Footnote *This is an explosive, as fast as can be controlled speed.*

What should the tempo be for resistance exercises in **phase 3**?

2/0/2/0

What is considered to be the **most essential part** of a training program?

Resistance

What **type of periodization** uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis?

Undulating or nonlinear

Instead of SAQ and plyometric training, the **skill development section** of the OPT training template can be used for what?

Teaching ## Footnote *This section can be used to teach new exercises, perfect movement patterns, or teach new equipment.*

What kind of clients should work in **phase 3**?

All ## Footnote *Clients wanting muscle growth, toning, and weight loss will find phase 3 to be beneficial. Furthermore, clients wanting more strength needs to progress through phase 3 before going to phase 4.*

What is the focus of **phase 1**?

* Developing proper movement patterns * Acquiring basic exercise skills and proper use of equipment * Correct muscle imbalances * Improve activation of core muscles * Prevent tissue overload * Improve endurance * Promote confidence ## Footnote *For more information on phase 1 and training new clients, click [here](https://blog.nasm.org/off-to-a-great-start-phase-1-and-the-new-novice-client)!*

# Fill in the blank: A term that describes dividing a training program into smaller, progressive stages, is \_\_\_\_\_\_.

periodization ## Footnote *For more information on periodization and exercise programming, click [here](https://blog.nasm.org/fitness/the-nasm-cpt-podcast-ep-14)!*

A client with the main goal of **increasing lean body mass** should be cycled through what phases of the OPT model?

1, 2, 3 and 4

A client with the main goal of **improving general sports performance** will find the most benefit in what phase(s) of the OPT model?

1, 2, and 5

How should **plyometric exercises** be performed in the strength level of the OPT model?

In a repeating fashion with no rest pause in between each rep.

What is the goal of a **cooldown**?

* Return the heart rate to normal * Gradually cool body temperature * Return muscles to resting lengths * Prevent pooling of blood in extremities

How could you **progress exercises** in phase 3 of the OPT model?

* Increase volume * Increase load * Increase complexity

What muscles are used for **pressing movements**, such as overhead shoulder presses or Arnold presses?

* Deltoids * Traps * Tricep * Rotator cuff muscles

The **strength level** of the OPT model focuses on what?

* Increasing ability of core to stabilize pelvis * Increase load-bearing capabilities * Increase training volume * Increase metabolic demand * Increase recruitment of motor units

What should the tempo be in **phase 1**?

4/2/1/1

What are the primary muscles used when **squatting**?

* Quads * Glutes * Hamstrings * Calves

This **phase** within the strength level aims for core strength and stabilization and muscular endurance and prime mover strength.

Phase 2 (Strength endurance)

How many sets are recommended for developing **maximal strength**?

4-6

When should you progress a client **out of phase 1**?

* Ability * Movement competency ## Footnote *Clients are typically in phase 1 for 2-6 weeks, depending on fitness level and experience level.*

What section of the OPT training template is **optional**, but can be valuable depending on goals as it is dedicated to SAQ and plyometrics?

Skill development

What muscles are used for **pulling movements**, such as pull-ups, lat pulldowns, or rows?

* Lats * Teres major * Rhomboids * Traps * Biceps * Posterior deltoids

What muscles are used during **hinging movements**, such as Romanian deadlifts, good mornings, kettlebell swings, and Olympic weight lifting?

* Hamstrings * Glutes * Lower back muscles like the erector spinae * Abdominal muscles

When squatting properly, feet should be **pointed** where?

Straight ahead ## Footnote *Knees should track the toes and there should be a neutral pelvis, spine, and head position.*

Programs based on what helps foster **exercise adherence**?

* Client needs * Client goals * Abilities * Assessment results * Attitude ## Footnote *In the long term, exercise adherence is due to programs based on the individual.*

What are the primary adaptations in **phase 1**?

* Mobility and flexibility * Core and joint stabilization * Postural alignment and control * Muscular and aerobic endurance

What are the two primary objectives of **periodization**?

1. Dividing the training program into distinct periods 2. Training different forms of strength in each period to control training volume

# Choose the correct answer: Which of the following would **NOT** be a primary focus of training in phase 1 of the OPT model? a. Increasing muscular endurance b. Increasing neuromuscular efficiency and core musculature c. Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints. d. Improving intermuscular and intramuscular coordination

c. Increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints. ## Footnote *This would be a primary focus of phase 2 of the OPT model.*

How long does a **macrocycle** last?

Annual ## Footnote *A macrocycle shows how the training program will progress for the long term, from month to month, to meet the desired goal.*

What kinds of exercises are included in the **activation section** of the OPT training template?

* Core * Balance ## Footnote *The activation section of the training template serves as a continuation of the warmup by strengthening underactive muscles via balance and core training.*

How long does a **mesocycle** last?

Roughly 1 month ## Footnote *A mesocycle divides a training plan into specified monthly cycles. In this plan, specific days and training style used on that day is used.* *Mesocycles can vary in length based on goals - for example, a bodybuilder may follow a 3-week mesocycle in preparation for a competition or an athlete may use a 6-week mesocycle during the off-season.*

A **warm-up** should consist of what 2 types of exercise?

1. Flexibility 2. Cardiorespiratory exercise

How many reps are recommended for developing **power**?

* 1-5 (strength) * 8-10 (power)

Chapter 21 - The Optimum Performance Training Model Flashcards

After completing this deck, the fitness professional will be able to differentiate between different periodization types and design an exercise program for various goals using the OPT model. (58 cards)