Principles and Concepts of Human Movement Science

NASM Essentials of Personal Fitness Training

Chapter 14 – Lab Activity

Task Outline

Task 1 – Program Design using the OPTTM Method

- Stabilization Endurance Training (Phase 1)

- Strength Endurance Training (Phase 2)

- Hypertrophy Training (Phase 3)

- Maximal Strength Training (Phase 4)

- Power Training (Phase 5)

This lab is designed to give the student an opportunity to put it all together and write a complete program for performance enhancement. The OPT method is a systematic evidence based method for implementing training according to the needs of the client. Each of the five phases of the OPT method will have a case study and a template to write programming according to the needs and goals for training of the client. Exercise selection is critical for results and the student is also encouraged to mix up acute variables and step outside what they have either experienced or practiced traditionally.

Stabilization Endurance Training – Phase 1

Case

Client is a 40-year-old man who is overweight and somewhat deconditioned. He wants to get into “shape” to be able to play in a local basketball league with friends. He does 30 minutes of cardio each day and plays basketball 3 times a week. He has a history of anterior knee pain but it is manageable (he says) with ibuprofen. Student will write an appropriate program for this client.

Warm-Up Sets Reps Time Tempo Rest

Foam Roll

______________ ______________________________

Static Stretch

______________ ______________________________

Core and Balance

______________ ______________________________

Plyometric

______________ ______________________________

Speed Agility and Quickness

______________ ______________________________

Resistance Sets / Reps/ Tempo/ Intensity/ Rest

______________ ______________________________

Cool Down

______________ ______________________________

Strength Endurance Training – Phase 2

Case

Client is a 25-year-old female college student and part-time cyclist. She has been riding for years but wants to enter a biathlon 6 months from now. She is already very strong but wants to increase her endurance strength to account for the running phase of the competition. She has had some pain in her knee for a while but has been training to correct it for 3 months and is relatively pain free. Student will write an appropriate program for this athlete.

Warm-Up Sets Reps Time Tempo Rest

Foam Roll

______________ ______________________________

Active Stretch

______________ ______________________________

Core and Balance

______________ ______________________________

Plyometrics

______________ ______________________________

Speed Agility and Quickness

______________ ______________________________

Resistance Sets / Reps/ Tempo/ Intensity/ Rest

______________ ______________________________

Cool Down

______________ ______________________________

Hypertrophy Training (Chest, Shoulders, Triceps) – Phase 3

Case

Client has always been rather slight in stature. His goal is to put on some lean muscle mass to prepare for a beginning bodybuilding competition. He is in no hurry but is very excited about the prospects of getting bigger. Student will write an appropriate program for this client.

Warm-Up Sets Reps Time Tempo Rest

Foam Roll

______________ ______________________________

Active Stretch

______________ ______________________________

Core and Balance

______________ ______________________________

Plyometrics

______________ ______________________________

Speed Agility and Quickness

______________ ______________________________

Resistance Sets/Reps/Tempo/Intensity/Rest

______________ ______________________________

Cool Down

______________ ______________________________

Hypertrophy Training (Back, Biceps, Legs) – Phase 3

Warm-Up Sets Reps Time Tempo Rest

Foam Roll

______________ ______________________________

Active Stretch

______________ ______________________________

Core and Balance

______________ ______________________________

Plyometrics

______________ ______________________________

Speed Agility and Quickness

______________ ______________________________

Resistance Sets/Reps/Tempo/Intensity/Rest

______________ ______________________________

Cool Down

______________ ______________________________

Maximal Strength Training – Phase 4

Case

Client is 20-year-old college offensive lineman. He has been working out for most of his life. He has lost weight and has put on some muscle mass. His goals now are to increase his overall strength to prepare for power training. Practice starts in 8 weeks so he would like to gain strength and have some time for power training before camp. Student will write an appropriate program for this athlete.

Warm-Up Sets Reps Time Tempo Rest

Foam Roll

______________ ______________________________

Active Stretch

______________ ______________________________

Core and Balance

______________ ______________________________

Plyometrics

______________ ______________________________

Speed Agility and Quickness

______________ ______________________________

Resistance Sets/Reps/Tempo/Intensity/Rest

______________ ______________________________

Cool Down

______________ ______________________________

Power Training – Phase 5

Case

Client is a 35-year-old baseball player. He has gone through the appropriate phases of the OPTTM Method and has excellent stabilization and neuromuscular control. He is preparing for baseball season in 8 weeks and would like to increase his power output. Student will write an appropriate power training program.

Warm-Up Sets Reps Time Tempo Rest

Foam Roll

______________ ______________________________

Dynamic Warm-Up

______________ ______________________________

Core and Balance

______________ ______________________________

Plyometrics

______________ ______________________________

Speed Agility and Quickness

______________ ______________________________

Resistance Sets/Reps/Tempo/Intensity/Rest

______________ ______________________________

Cool Down

______________ ______________________________