Version 5 NASM Textbook Study Guide | Chapter 10 Initializing Program Design pg. 326

This section is heavily tested so make an extra effort to pay attention here.

Progressive resistance exercise(PRE) – Method to increase the ability of muscles to generate force. The progressions within OPT model are divided to support the components of integrated fitness(flexibility, cardio, core, balance, reactive, SAQ, and resistance) and each level(stabilization, strength, and power). A test question might be: what is the method to increase the ability of muscles to increase force.

- Acute Variables pg. 327 – 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.

Volume – The total amount of work performed within a specific time. Typically the number of reps multiplied by the number of sets. Higher training volume leads to better strength adaptations.

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.
- Memorize table 10.1 on page 329.

Load and intensity – Load is the amount of weight lifted or resistance used. Training intensity is an individual’s level of effort compared to his or her max effort, usually defined as a percentage. As load increases volume decreases and rest periods increase. As load decreases volume increases and rest periods decrease. It’s very common sense. Just imagine the difference in volume and rest period between deadlifting 425 and 135.

Rest period – Time taken between sets or exercises. Study table 10.3 on page 330. At 20-30 seconds 50% of your ATP is recovered, at 40 seconds 75% of ATP is recovered, at 60 seconds 85-90% and then at 3-5 minutes 100% is recovered.

Exercise selection – choosing exercises that allow for achievement of desired adaptation. If a person wants to get strong choose resistance training. If they want to lose weight add in more circuit training.

Order of exercises – Basically, do whatever most important exercise for the client based on their goal first because you receive more gains from exercises done first.

Periodization pg. 331 – Division of a training program into smaller, progressive stages. When designing a program you need to ask – is it safe, is it based on findings from a comprehensive assessment, and does it align with the client’s goals?

Linear Periodization – traditional strength and power training. Begins with high volume, low intensity and progresses toward low volume high intensity. For example begin with light weight and high reps, then increase the weight and drop the reps as you continue forward. Following the OPT model from phase 1 through 5 is an example of linear periodization.

Undulating Periodization – nonlinear periodization that provides changes in acute variables to achieve different goals on a daily or weekly basis. Allows the client to train at varying intensities during a specific training cycle. An example is to perform stabilization workout on Monday, strength on Wednesday, and power on Friday. Some studies have shown it to be as effective or more than linear progression.

Utilizing Templates for OPT training pg. 334 – Good practical information for the personal trainer here. For the test you’ll need to know the five things to track on a training template: phase of training, exercise selection, intensity, volume, and outcome.

- Yearly cycles are known as macrocycles. For a yearly cycle you just need to choose which phase of training should be followed based on the clients goals. The yearly program template should be shared with the client and stored digitally so that it can be easily shared and changed.

Monthly programming – Each month perform objective assessments including body composition, weight, blood pressure, and heart rate and other assessments like overhead squat assessment. Several weekly cycles can be put together to make up a monthly cycle – this is known as a mesocycle.

Weekly programming – Lays out specific workout along with rest periods. Referred to as a microcycle.

Daily programming pg. 344 – Used to guide the client and trainer through the session. A daily planning sheet should include: client info(name, goal), integrated programming, muscles/joints used, intensity, volume, tempo, and rest period.

- Study figures 10.9 and 10.10. It’s there more for your own benefit, unlikely to be tested over but it’s a great overview of how to plan out a client’s day.
- More good templates on page 348 and 349. Unlikely to be tested.

Movement and Muscle Balance – You want quality of movements over quantity of movements. Many imbalances come from client lifestyles so you should educate clients what lifestyle choices are causing their imbalance and how to correct them(like not wearing high heels for ankle flexion).

Cardio Consideration Feet Turned Out pg. 351 – Likely to be tested over. If a client’s feet turn out be sure to implement proper flexibility protocols before cardio to include foam rolling and stretching problematic muscles. Consider withholding treadmill and stair climber from client who cannot maintain foot neutral position. Use a treadmill only after stretching and at a slow enough pace that the client can consciously keep his feet neutral. Ellipticals, rowing machines, and versa climbers are recommended cardio equipment for clients with feet turned out.

Cardio Consideration Anterior Pelvic Tilt – Likely to be tested. Care must be taken not to continue to shorten hip flexors. Seated positions should be replaced by upright positions whenever possible. Avoid stationary bikes and cycling. Avoid rowing machines. Avoid stair climbers and treadmills. Use ellipticals and treadmills only after stretching.

Cardio Consideration Arms Falling Forward or Rounded Posture pg. 353 – Likely to be tested. Avoid stationary bike/cycling, If on a stair climber don’t allow the client to slouch/slump forward. Keep treadmill speed at a level that the client doesn’t feel the need to hold onto the machine. TVs may put the client’s head into poor posture positions.

Assessment Considerations: Flexibility pg. 354 – Likely to be tested. If feet turn out use standing calf stretch. Make sure the rear leg being stretched is perfectly straight or slightly turned in, otherwise you may worsen compensation pattern. For anterior pelvic tilt stretch the hip flexors. For arms falling forward perform lat stretches.

Assessment Considerations: Core pg. 355 – Likely to be tested. If a client has feet that turn out make sure they keep their feet hip width during a supine bridge and to keep their toes pointing straight and not out. For anterior pelvic tilt make sure clients set hips to neutral before performing a supine bridge otherwise they will likely perform with an anterior tilt and not active the glutes fully. Arms falling forward clients the lats are usually short which will cause clients to arch their backs during a supine bridge. Make sure their arms are parallel to each other while they perform a supine bridge.

Assessment Considerations: Balance – For a single leg balance exercise: If feet turn out then they will likely compensate by turning feet out. Don’t allow this. For anterior pelvic tilt these people struggle with single leg balance – help ensure they active glutes and abs. Arms falling forward clients won’t have trouble with single leg balance.

Assessment Considerations: Reactive Training – Feet turn out: make client focus on turning their feet back in after jumping. Anterior pelvic tilt: use cues to help make sure the client completely extends their hips and also to get into a neutral hip position after they land. Arms falling forward: Not many issues.

Assessment Considerations: Resistance pg. 357 – Feet turn out: Has the largest impact on staggered stance exercises. Make sure rear leg doesn’t turn out during staggered leg exercises. Anterior pelvic tilt: Same struggle with staggered leg and also with squats and lunges – they have trouble fully extending their hips. Arms falling forward: performing many reps of pullups, and lat pulldowns or heavy chest exercises will make the compensation worse.

Exercise Selection and Movement Dysfunction pg. 358 – Know the exercises listed here and what they activate. Supine floor bridge engages the glutes. Prone iso-abs engages the core and stabilizes the spine. Scaption – used for shoulder rehab. Single-leg balance reach – recommended balance exercise for beginners. Squat jump to stabilization – Goal is to teach deceleration and can be used with clients with movement compensation. Back row – teaches scapular retraction and depression and strengthens back muscles. Squat to row – uses back and glutes as well as core. Squat – foundational exercise of fitness. Lunge – staple of training, requires similar range of motion and muscles as the squat. Deadlift – foundational and important for clients who don’t have the range of motion for squats.

Exercises to avoid – Feet turning out: calf raises. Knees caving in: adductor machine, abductor machine, leg extension. Anterior pelvic tilt: leg press, adductor, leg raises, leg extension, leg curl. Arms falling forward: lat pull-down, chest press, shoulder press.

Weight Loss Goal pg. 361 – Suggested OPT phases are phase 1, 2, and 5. Phase 1 for 4-6 weeks where you’ll focus on endurance and stabilization goals, then phase 2 to increase caloric burn and metabolic demand for 4 weeks, then phase 5 to increase metabolic demand and burn more calories.

Increase Lean Body Mass – Use phase 1, 2, and 3 for lean tissue growth. Phase 1 and 2 provides the foundation to optimize muscle building and phase 3 is designed to provide maximum volume and intensity. Rest periods in phase 3 should not exceed 60 seconds.

Improved Sports Performance – For a typical client phases 1,2, and 5 will be the most important. Training will look different in preseason, competitive season, and offseason. Preseason training goals are endurance, strength, power, and flexibility. Competitive season goals usually fluctuates between phase 1 and 2. Off season the main challenge is to adjust nutritional intake to account for less calories burned due to less activity.

Muscle-building athletes – Protein intake recommended at .5 to .8g per pound of body weight. Recommended to drink a carbohydrate and protein mix within 90 minutes of a workout.

Endurance Athletes – Require 11g per kg of bodyweight in carbohydrates for athletes who participate in a a sport lasting more than 4 hours a day. Endurance athlete requires 1.2-1.4g/kg of bodyweight. It’s really ridiculous that the book switches from pound to kg one paragraph earlier.

The rest of the chapter (pg. 365-369) is good practical info but you will likely only have 1 question on that section if you have any questions on it at all on your test. Read it and understand it but don’t stress on it.