NASM Program Design MED 101 TEST [Complete Exam Guide]

NASM Program Design MED 101 TEST [Complete Exam Guide] The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model. *Ans* 0-60 seconds What are three things recent research has demonstrated regarding circuit training? *Ans* It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of excess post-training oxygen consumption (EPOC) and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace. The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model. *Ans* 12-20 reps, 1-3 sets The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model. *Ans* 50-70% The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model. *Ans* 0-90 seconds What is the recommended resistance training exercise selection for Phase 2 of the OPT model? *Ans* Perform 1 strength exercise superset with 1 stabilization exercise List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model. *Ans* Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises; 70- 80% intensity; 0-60 seconds rest The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model? *Ans* 3-5 What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model? *Ans* 2/0/2 What is the recommended exercise selection and intensity for Phase 3 of the OPT model? *Ans* 2-4 strength level exercises per body part, 75-85% intensity What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT Model *Ans* 1-5 reps, 4-6 sets What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model? *Ans* 1-3 strength exercises per body part What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model? *Ans* 85-100% intensity, 3-5 minutes res