NASM Study Guide Chapter 14 – Integrated Program Design and the Optimum Performance Training (OPT) Model

Chapter 14 Integrated Program Design and the Optimum Performance Training (OPT) Model:

Know all definitions throughout the chapter.

Tempo controls the amount of time that the muscle is active or producing tension – concentrically, isometrically, and/or eccentrically.

NASM writes tempos this way: “a/b/c”And tempo is always written in this way:

a = eccentric
b = isometric
c = concentric

Therefore, assuming the above, a 4/2/1 tempo on a one repetition of a bench press would be:

• 4 counts, controlled, eccentric deceleration, bringing the weight back down (before the push)
• 2 counts on the isometric stabilization at the bottom of the exercise
• 1 count on the push (upward)

Another example: a 2/0/2 tempo on one repetition of a bench press would be:

• 2 counts, controlled, eccentric deceleration, bring the weight down (into position, before the push upward)
• 0 no counts of isometric stabilization at the bottom
• 2 counts of concentric pushing (upward)

Focus on the following tables from Chapter 14:

• Table 14.2 Training volume adaptations
• Table 14.7 Phase 1: Stabilization Endurance Training
  • (all of the resistance training acute variable and tempo for core)
• Table 14.8 Phase 2: Strength Endurance Training
  • (all of the resistance training acute variable and tempo for core)
• Table 14.9 Phase 3: Hypertrophy Training
  • (all of the resistance training acute variable and tempo for core)
• Table 14.10 Phase 4: Maximal Strength Training
  • (all of the resistance training acute variable and tempo for core)
• Table 14.11 Phase 5: Power
  • (all of the resistance training acute variable and tempo for core)

Program Design

• Program Design – Purposeful system or plan put together to help an individual achieve a specific goal. Provide a pathway to help clients achieve their health and fitness goals.
  

Program Design using the OPT Model

• Planned, systematic, periodized training program. Designed to concurrently improve all functional abilities, such as flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance.

Acute Variables of Training

• Acute Variables – Important components that specify how each exercise is to be performed. The most fundamental component of designing a training program. They determine the amount of stress placed on the body and ultimately what adaptations the body will incur.
  
• Body will specifically adapt to demands placed upon it(known as principle of specificity). Acute variables applied during exercise program will dictate these demands and adaptations achieved. Collectively, acute variables are the foundation of program design.

Repetitions

• Repetition (or “Rep”) – One complete movement of a single exercise. Most reps will involve three muscle actions: concentric, isometric, and eccentric.
  
• Simply means to count the number of movements performed in a given amount of time. They can be a means to count time under tension.
• Each phase of OPT model has specific goals and therefore requires specific number of reps to achieve these goals. Number of reps performed in a given set is dependent on client’s work capacity, intensity of exercise, and specific phase of training.
• All acute variables are interdependent. Ex increasing load, fewer number of reps can be performed.
• Research shows training in a specific rep range yields specific adaptations.
• Muscular endurance and stabilization is best achieved by performing 12 to 20 reps at 50 to 70% 1RM
• Hypertrophy best achieved using 6 to 12 reps at 75 to 85% 1RM
• Maximal strength is achieved from 1 to 5 at 85 to 100% 1RM
• Power adaptations require 1 to 10 reps at 30-45% 1RM
• Beginning phases of OPT consists of high rep schemes necessary to build proper connective tissue(tendons, ligaments) strength, stability, and muscular endurance.
• Common mistake of advanced clients is to not use a planned training program that provides periods of low-rep training alternated with periods of high-rep training.
• Higher intensities of training can only be sustained for a short period without running the risk of overtraining.

Sets

• Set – Group of consecutive repetitions. Inverse relationship between sets, reps, and intensity. Individual usually performs fewer sets when performing higher reps at a lower intensity(endurance adaptations) and more sets when performing lower reps at a higher intensity(strength and power adaptations).
  
• Muscular endurance and stabilization, 1 to 3 sets, 12 to 20 reps 50 to 70% 1RM
• Hypertrophy 3 to 5 sets, 6 to 12 reps, 75 to 85% 1RM
• Maximal strength 4 to 6 sets, 1 to 5 reps, intensity of 85 to 100% 1RM
• Power adaptations 3 to 6 sets, 1 to 10 reps, 30 to 45% 1RM

Training Intensity

• Training Intensity – An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage. One of the most important acute variables to consider when designing an integrated training program.
  
• Muscular endurance and stabilization is best developed with intensity of 50 to 70% 1RM
• Hypertrophy achieved with 75 to 85% 1RM
• Maximal strength with 85 to 100% 1RM
• Power with 30 to 45% 1RM
• Training in an unstable environment also increases the training intensity because it requires greater motor unit recruitment, leads to greater energy expenditure per exercise.

Repetition Tempo

• Repetition Tempo – The speed with which each rep is performed. Important variable that can be manipulated to achieve specific training objectives such as endurance, hypertrophy, strength, and power.
  
• Because movement occurs at different velocities, to get most appropriate results from training, personal trainers must select appropriate speed of movement(slower tempo for endurance and faster tempo for power).
• Muscular endurance and stabilization is best developed with slow rep tempo. One example would be 4 sec eccentric, 2 sec isometric, 1 sec concentric(4/2/1).
• Hypertrophy is achieved at moderate tempo, one example would be 2 second eccentric, 0 isometric, and 2 second concentric.(2/0/2)
• Maximal strength are best achieved with fast or explosive tempo.
• Power adaptations best achieved with fast or explosive tempo that can be safely controlled.
• OPT model places major emphasis on rep tempo because it has significant impact on functional outcome of the stressed tissues. By emphasizing eccentric and isometric muscle actions at slower velocities during stabilization phases of training, more demand is placed on connective tissue(as well as stabilizing muscles) and better prepares nervous system for functional movements.

Rest Interval

• Rest Interval – The time taken to recuperate between sets. Has a dramatic effect on the outcome of the training program.
  
• Muscular endurance and stabilization 0 to 90 seconds rest.
• Hypertrophy short rest periods between 0 and 60 secs.
• Maximal strength 3 to 5 min rest.
• Power 3 to 5 min rest.
• Dynamic resistance training and isometric training significantly reduce ATP and PC supplies.
• 20 to 30 seconds allows approx 50% recovery of ATP and PC
• 40 secs 75% of ATP and PC
• 60 secs 85 to 90% of ATP and PC
• 3 mins approx 100% of ATP and PC
• Rest interval between sets determines to what extent energy resources are replinished before next set. Shorter rest interval, less ATP and PC will be replenished, and less energy will be available.
• For new clients this fatigue can lead to decreased neuromuscular control, force production, and stabilization by decreasing motor unit recruitment. Therefore inadequate rest intervals can decrease performance and could lead to altered movement patterns and even injury.
• If rest periods are too long, potential effects include decreased neuromuscular activity and decreased body temp. If beginner client is then asked to perform intense bout of exercise, this could entail a potential increased risk of injury.
• Individuals who are starting an exercise routine may respond better to longer rest periods until they adjust to demands of their program. Longer rest periods also help to ensure proper exercise technique. By reducing fatigue, client may be able to perform exercise with greater precision.

Training Volume

• Training Volume – Amount of physical training performed within a specified period. Extremely important to plan and control training volume to prevent overtraining. All training is cumulative, training volume varies among individuals and is based on: training phase, goals, age, work capacity or training status, recoverability, nutritional status, injury history, life stress.
  
• For an individual to achieve optimal results from integrated training program, the program must provide them with appropriate planned training volume for extended periods. Volume is always inversely related to intensity. Individual cannot safely perform high volumes of high intensity exercises for an extneded period of time.
• Example when working with loads exceeding 90% of 1RM, one rarely exceeds a workout volume of 30 reps per exercise. However when working with loads of 60% maximum, client can easily perform workout volume of 36 to 60 reps.
• Training phase and training goal dictate the reps, sets, intensity, rest, and tempo, and these combine to dictate the volume.

Training Frequency

• Training Frequency – Number of training sessions performed during a specified period(usually 1 week). Considerable debate concerning adequate number of training sessions per body part per week necessary for optimal results.
  
• New clients may begin training their entire body two times a week. Experienced bodybuilders with specific goal of hypertrophy may have training cycle in which theyt rain with a split routine of six sessions per week, training each bodypart two times per week with larger volume per session.
• Optimal frequency for strength improvements is three to five times per week.
• One to two times per week is sufficient to maintain physical, physiologic, and performance improvements that were achieved during other phases of training.

Training Duration

• Training Duration – Timeframe of a workout or the length of time spent in one phase of training. Training duration of a workout is a function of the number of reps, number of sets, number of exercises, and length of the rest intervals. Training programs that exceed 60 to 90 mins are associated with rapidly declining energy levels. Causes alterations in hormonal and immune system responses that can have negative impact on training program and raise risk of minor infections, especially upper respiratory system.
  
• Training duration for a phase of training is dictated by the client’s level of physical ability, goal, and compliance to the program. Typically, a phase of training will last 4 weeks, as this is amount of time it generally takes for body to adapt to a given stimulus.

Exercise Selection

• Exercise Selection – The process of choosing appropriate exercises for a client’s program. Has tremendous impact on the outcome of training program. Human movement system is highly adaptable system that readily adjusts to imposed demands of training. Therefore, exercises should be specific to the training goals.
  
• Exercises can be broken down into three different types based on the number of joints used, movements performed, and adaptation desired.
• Single joint – focus on isolating one major muscle group or joint(bicep curls, triceps pushdowns, calf raises).
• Multijoint – Use involvement of two or three joints(squats, lunges, step-ups, chest presses).
• Total body – Include multiple joint movements(step-up balance to overhead press, squat to two arm press, barbell clean).
• For example to develop optimal stability, traditional exercises can be progressed to a more unstable environment, such as standing up(two-leg, staggered-stance, and single-leg) or from a stable environment to an unstable environment(foam pad, stability ball, bosu ball).
• Exercises performed in unstable environments produce superior results for goal of stabilization and training the core stabilization muscles.

Periodization and the OPT Model (Planned Fitness Training)

• Understanding the importance of designing safe and effective programs using acute variable manipulation is important fundamental information for all personal trainers and ultimately their success in the profession.
• Periodization involves two primary objectives – divide training into distinct periods(or phases), train different forms of strength in each period(or phase) to control volume of training and prevent injury.

Training Plans

• Training Plan – Specific outline, created by fitness professional to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed. How often, how long, etc.
  
• Annual Plan – Generalized training plan that spans 1 year to show when the client will progress between phases. 
• Monthly Plan – Generalized training plan that spans 1 month and shows which phases will be required each day of each week. 
• Weekly Plan – Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week. 
• Much of literature regarding periodization refers to dividing training program into specific cycles termed macrocycles, mesocycles, and microcycles. Macrocycle is largest cycle and typically covers a yearlong period of training. Macrocycle is divided into mesocycles, which are typically 1 to 3 months in length.
• Each mesocycle in turn is divided into microcycles, which are usually a week in length.
• Periodization has been shown to be an effective form of program design for many fitness-related goals, and yet to date is not common practice among all personal trainers.
• Periodization provides for the repeated use of different forms of training at specific times in an annual training program to elicit different adaptations in the body.
• By intentionally cycling through different periods or phases of training, the acute variables are manipulated to adjust the volume of training.
• By controlling the volume of training as a function of time in any given program, periodization allows for maximal levels of adaptation, while minimizing overtraining, which is primary benefit of periodization. Overtraining will lead to fatigue and eventual injury.

The OPT Model

• Different periods(or phases) of training seen in traditional periodization model include perparatory period, hypertrophy period, maximal strength period, and power period. OPT simplifies these into stabilization, strength, and power. 
• OPT model should be thought of as staircase guiding clients through different levels of adaptation.

Stabilization

• First level focuses on main adptation of stabilization (or anatomic adaptation) and is designed to prepare body for demands of higher levels of training that may follow. Crucial for all beginners.
• Also necessary to cycle back through this level after periods of strength and power training to maintain high degree of core and joint stability.
• Allows body to actively rest from more intense bouts of training.
• Focus of stabilization training includes: improving muscular imbalances, improving stabilization of core musculature, preventing tissue overload by preparing muscles, tendons, ligaments, and joints for upcoming imposed demands of training, improving overall cardiorespiratory and neuromuscular condition, estabilishing proper movement patterns and exercise technique
• Above goals are accomplished through low-intensity, high-rep training programs, emphasizing core and joint stabilization and will incorporate exercises that progressively challenge the body’s stability requirements(or proprioception).
• Primary means of progressing is by increasing proprioceptive demands of the exercises. Exercises become more unstable. Challenge client’s ability to maintain proper balance and posture.
• Extremely effective for increasing neuromuscular efficiency in healthy, elderly, and unhealthy populations.
• Another important component is to help ensure activity-specific strength adaptations.

Stabilization Endurance Training (Phase 1)

• Designed to create optimal levels of stabilization strength and postural control. Important to cycle back through this phase between periods of higher intensity training.
• Primary focus when progressing in this phase is increasing proprioception of exercises, rather than just the load.
• Focuses on: Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination
• In addition to increasing proprioceptive demand, acute variables can be progressed by increasing the volume(sets, reps) and intensity(load, exercise selection, and planes of motion) and by decreasing the rest periods. Client in this category will generally stay in this phase for 4-week duration.

 

Strength

• Second level of OPT model, focuses on main adaptation of strength, includes strength endurance, hypertrophy, and maximal strength.
• Designed to maintain stability while increasing amount of stress placed on the body for increased muscle size and strength.
• Necessary progression for anyone who desires to increase caloric expenditure, muscle size, muscle strength, and bone mineral density.
• Focus of strength level training is to: increase ability of core musculature to stabilize the pelvis and spine under heavier loads, through more complete ranges of motion.
• Increase load bearing capabilities of the muscles, tendons, ligaments, and joints.
• Increase the volume of training.
• Increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle.
• Increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization(maximal strength)

Strength Endurance Training (Phase 2)

• Hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength. 
• Entails use of superset techniques in which a more stable exercise(such as bench press) is immediately followed with a stabilization exercise with similar biomechanical motions(such as stability ball push-ups).
• Thus for every set of exercise/body part performed according to the acute variables, there are actually two exercises or sets being performed.
• High amounts of volume can be generated in this phase of training.
• Similar to phase 1, acute variables can be progressed by increasing proprioceptive demand, volume, sets, reps, and intensity, and by decreasing rest periods. Client will generally stay in this phase for 4-6 weeks.

 

Hypertrophy Training (Phase 3)

• Hypertrophy training is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in overall increase in muscle size.
• Acute variables can be progressed if client with goal of increasing lean body mass and general performance has properly progressed through phases 1 and 2 of OPT model.
• Because goal of this phase is primarily hypertrophy, the fitness professional will want to increase volume and intensity of the program. Client will stay in for 4 weeks before cycling back through phase 1 or 2 or progressing on to phase 4 or 5.

 

Maximal Strength Training (Phase 4)

• Maximal strength training phase focuses on increasing the load placed on tissues of the body.
• Maximal intensity improves: recruitment of more motor units, rate of force production, motor unit synchronization
• Maximal strength training has also been shown to help increase the benefits of power training used in Phase 5. Goal of this phase is primarily maximal strength, trainer will want to increase load and volume. Rest periods may need to be increased as client trains with heavier loads. Client will stay in this phase for 4-week duration before cycling back through Phase 1 or 2 or progressing on to phase 5.

 

Power

• Designed to increase the rate of force production(or speed of muscle contraction). Uses the adaptations of stabilization and strength acquired in previous phases of training and applies them with more realistic speeds and forces that the body will encounter in everyday life and in sports.
• Not a common practice in the fitness environment, but has very viable and purposeful place in properly planned program.
• Increase in either force or velocity will produce an increase in power. Accomplished by increasing the speed at which you move a load, or increasing the load.
• Combined effect is better rate of force production in daily activities and sporting events.
• To develop optimal levels of power, individuals should train with heavy loads(85 to 100%) and light loads(30 to 45%) at high speeds.
• Focus of power training is to increase the rate of force production by increasing the number of motor units activated, the synchrony between them, and the speed at which they are excited.

Power Training (Phase 5)

• Power training phase focuses on both high force and velocity to increase power. Accomplished by combining a strength exercise with power exercise for each body part(such as barbell bench press superset with medicine ball chest pass).
• Range of training intensities is important to stimulate different physiologic changes. 85 to 100% refers to intensity for traditional strength training exercises. 30 to 45% is used for “speed” exercises.
• Goal of this phase is power, trainer will want to progress by increasing volume(sets), intensity(load), and velocity. Client will stay in this category for 4 week duration before cycling back through Phase 1 or 2.

 

Applying the OPT Model

Applying the OPT Model for the Goal of Body Fat Reduction

• Goal of reducing body fat requires clients to follow the simple principle of burning more calories than they consume. Best way to increase calories burned is to move more.
• Weight training provides potent means to burn calories when it is combined with cardiorespiratory training by maintaining or even increasing lean muscle tissue. More activity and greater amounts of lean body mass result in more calories burned during exercise and throughout the day.
• The following program is a general representation of how the OPT model is used for clients with the goal of body fat reduction. Because goal does not include maximal strength or power, client only needs to be cycled through first two phases of OPT model, with phase 3 as optinal phase.
• Cardiorespiratory training will be used in conjunction with the OPT model to help weight-loss clients burn calories and improve health. Clients will progress through stages I, II, and III as their fitness levels improve.

Applying OPT model for increasing lean body mass

• Muscle hypertrophy can be defined as chronic enlargement of muscles. To accomplish this goal, training programs need to be progressed with higher volumes(more sets, reps, and intensity) to force muscles to regenerate their cellular makeup and produce increased size.
• With goal of increased lean body mass, client can be cycled through first four phases of OPT model.

Applying OPT Model for Improving General Sports Performance

• Goal of improving general sports performance requires client to increase overall proprioception, strength, and power output(rate of force production). Training will need to be progressed from stabilization through power phases of training.
• Phases 1, 2, and 5 will be most important.
• Phase 1 and 2 are vital and will prepare connective tissues and muscles for higher demands of training to follow. Without proper prep injury will be imminent.