Yt cheet sheet

• OPT Model


  Created By NASM
• OPT Model Phases


  • Stabilization Endurance
  • Strength Endurance
  • Muscular Development
  • Maximal Strength
  • Power
• Stabilization Endurance


  • 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
• Stabilization Endurance (Other things to know)

  • Sets: 1-3 sets are required for resistance training, core, balance and optional things
  • Reps: 12-20 for resistance, core, and balance exercises
  • Tempo: 4,2,1 for required exercises
• Stabilization Endurance (Other things to know)

  • Rest: 0-90's in this phase
  • 1-3 sets of SMR and static stretching are required in the warm-up and cool down
  • Static stretching is prominent here to help with muscular imbalances
• Strength Endurance


  • Strength move immediately followed by stabilization move with similar motions
  • Things can be progressed by increasing proprioceptive demand, volume, intensity or shorter breaks
  • First of three strength phases
• Strength Endurance (Other things to know)

  • Sets: 2-4 for core, balance, resistance training, and some optional things
  • Reps: 8-12 for resistance, core, and balance exercises
  • Tempo: 2,0,2 for strength exs, 4,2,1 for stability exs
• Strength Endurance (Other things to know)

  • Rest: 0-60's in this phase
  • Static stretching and SMR in the cool down
  • Active stretching in the warm-up (1 to 2 sec. hold, 5-10 reps)
• Muscular Development


  • Sets: 3-6 sets of resistance training, 2-4 for core and balance
  • Reps: 6-12 for resistance training, 8-12 for core and balance
  • Tempo: 2,0,2 for required moves
  • Active stretching in the warm-up (1 to 2 sec. hold, 5-10 reps)
• Muscular Development (Other things to know)

  • Rest: 0-3 mins for resistance training, 0-60's for core, balance, plyo's, SAQ's
  • 12-20 reps allowed if more muscular endurance is desired
  • Rest up to 3 mins for resistance training to recover close to 100% ATP
• Maximal Strength


  • Optional phase of the OPT model
  • Advanced form of training, only recommended for experienced lifters and exercisers
• Maximal Strength (Other things to know)

  • Sets: 4-6 for resistance training, 2-4 for core and balance
  • Reps: 1-5 for resistance training, 8-12 for core and balance
  • Tempo: Explosive or as fast as possible with good form
  • Rest: 2-4 mins for resistance training, 0-60's for core, balance
  • Greater than six sets resistance training sets for advanced clients is ok
• Power Training


  • Superset strength focused move (heavy 1-5 reps) with a power focused move (lighter 8-10 reps)
  • Goal is to improve a clients strength and their explosive speed/force
• Power Training (Other things to know)


  • Sets: 3-5 for resistance training
  • Reps: 1-5 for resistance training (85-100%1RM), 8-10 for power (30-45%1RM)
  • Tempo: Explosive or as fast as possible with good form
  • Rest: 1-2 mins between pairs, 3-5 mins between circuits
  • Dynamic stretching in the warm-up (only standard in power)
  • Core and balance moves are optional in this phase (only in power)
• OPT Model Patterns


  • All warm-up's for phases include SMR for 1-3 body parts (hold 30's on tender areas)
  • All warm-ups include stretching (Static>Active>Dynamic)
  • The cool-downs are the same
  • The optional moves (SAQ's, Plyos, etc) follow a predictable path
• SAQ Progression


  • Stabilization Endurance
  • Strength Endurance
  • Muscular Development
  • Maximal Strength
  • Power
• Memorizing all of the parts of the OPT model isn't necessary. Memorize some of the key bits, review the tables, learn the patterns, and be ready to answer multiple choice questions.
• OPT model options


  • For body fat reduction: phases 1,2,3
  • For increasing lean mass: initially phase 1, then cycle>2,3,4
  • For sports performance: phases 1,2,5
• Periodization


  A systematic planning of physical training to reach the best possible performance for a specific time frame or event by changing up exercise variables
• Periodization Cycles


  • Microcycle: A week long block of training
  • Mesocycle: A month long block of training
  • Macrocycle: A year long block of training
• Linear Periodization


  A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time
• Undulating Periodization


  A programming scheme that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis
• Overtraining


  Excessive frequency, volume, or intensity of training, resulting in reduction of performance, caused by lack of proper rest and recovery
• ATP (Adenosine Triphosphate)


  Molecules that provide the body with energy, breaking them down is how the body powers itself
• The aerobic system has other components like the Krebs Cycle and Electronic Transport Chain that can power the body for a long period of time (endurance events)
• Process goals


  Shorter term goals like completing a single session or making it to the gym
• Outcome goals


  Longer term changes such as an increase in strength or significant weight loss
• Active Listening Techniques


  • Asking Questions
  • Reflecting
  • Summarizing
  • Affirming
  • Asking Permission
• NASM is big on open ended questions with a positive vibe
• Reflecting


  Repeating something back to a client to show understanding
• Summarizing


  Reflecting multiple pieces of information to show understanding
• Affirmations


  Show appreciation for clients and their strengths, put more focus on the client than "I" statements
• Asking Permission


  • "Do you want to try assisted stretching?"
  • "Does that lunge variation look like something you'd be willing to try?"
• Cognitive Strategies


  • Positive Self Talk
  • Psyching Up
  • Mental Imagery
• Positive Self-Talk


  Encouraging and motivating internal dialogue that increases self-efficacy
• Psyching Up


  Internal dialogue developed and used to increase excitement and motivation before exercise, can include listening to music
• Mental Imagery


  Imagining a situation that improves client self-efficacy, confidence and motivation to exercise
• Transtheoretical Model Stages


  • Pre-contemplation
  • Contemplation
  • Preparation
  • Action
  • Maintenance
• Pre-contemplation


  People are physically inactive and not intending on beginning an exercise program, they don't see exercise as worth their time
• Contemplation


  People who are inactive but thinking about becoming more active in the next six months, they're still weighing the pros and cons of exercise