NASM CPT: GUIDED STUDY COURSE – MODULE 6

Program Design and Modalities

• Read Chapters 14-15
• Read Chapter Reviews
• Review Appendix B
• Watch the Module 6 Lecture Videos
• Review the OPT Programming Templates
• Practice with the Module 6 Activities
• Answer the Module 6 Discussion Question
• Complete the Module 6 Quiz with a score of 80% or higher
• Study the Module 6 Flash Cards

Repetitions

• Muscular endurance & stabilization: 12-20 reps at 50-70% of 1RM
• Hypertrophy: 6-12 reps at 75-85% of 1RM
• Maximal strength: 1-5 reps at 85-100% of 1RM
• Power: 1-10 reps at 30-45% of 1RM / 10% of the body weight

Sets

• Muscular endurance & stabilization: 1-3 sets of 12-20 reps at 50-70% of 1RM
• Hypertrophy: 3-5 sets of 6-12 reps at 75-85% of 1RM
• Maximal strength: 4-6 sets of 1-5 reps at 85-100% of 1RM
• Power: 3-6 sets of 1-10 reps at 30-45% of 1RM / 10% of the body weight

Training Intensity

• Muscular endurance & stabilization: 50-70% of 1RM
• Hypertrophy: 75-85% of 1RM
• Maximal strength: 85-100% of 1RM
• Power: 30-45% of 1RM / 10% of the body weight

Repetition Tempo

• Muscular endurance & stabilization: Slow 4/2/1
• Hypertrophy: Moderate 2/0/2
• Maximal strength: fast/explosive
• Power: fast/explosive

Rest Interval

• Muscular endurance & stabilization: 0-90 seconds
• Hypertrophy: 0-60 seconds
• Maximal strength: 3-5 minutes
• Power: 3-5 minutes

ATP and PC recovery

• 20-30 seconds = 50%
• 40 seconds = 75%
• 60 seconds = 85-90%
• 3 minutes = 100%

CPT-Templates_Daily-OPT-Programming

NASM-CPT_Annual-Monthly-Weekly_OPT_Programming_Templates