OPT Strength Training Program Design

Assignment #3Client is a middle aged man, Rob Rich, with heart problems and is out of shapeFor Assignment #3, you will be designing an OPT Strength Phase 2, 3, & 4 program for your client. Remember, you will continue to use the same client that you started with in the first assignment and following the guidelines provided by NASM. Strength phases 2, 3 & 4 build upon each other. You will progress your client to phases 3 and 4 only if they meet the criteria to progress and you will provide a timeline for this progression. Discuss your decision in the narrative, which shall provide the following information: Background of your client, their goals, the findings of the initial Fitness Assessment & review of postural/movement issues, illnesses, previous injury, or medication precautions, goals & and an idea of the type of training schedule they will maintain. OPT Program Strength Phase(s) chosen with appropriate rationale, including: Cardiorespiratory training protocols, SMR & Flexibility training protocols, Core & Balance training protocols, Reactive training protocols, Speed Agility Quickness (SAQ) training protocols, and Resistance training protocols. Performance Assessment information (or performance assessment data collected) with rationale about how this information will inform your program designNarrative discussing why you chose specific training protocols for your client and how your choices will help your client reach his/her training goals.Completed OPT Template (Refer to Chapter 10 of your text book) including all acute variables, such as intensity or weight (using Rep maximum data), sets, reps, tempo, and rest.FormatThe narrative of your paper should be at least 3 pages (no longer than 6), not including title and reference pages. Any charts or tables you add will definitely add to this. Using charts and tables will help to provide visual guidance as to your client’s health status and your thought process. Please support your rationale for using any and all of your assessments with appropriate academic sources (minimum of 3 + textbook = Minimum 4 References).The writing component must meet all rules of APA formatting (6th edition) and MUST be submitted in WORD document format only.title pageheaderspage numbersin-text citationsreference list
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PROFESSIONAL’S NAME:
CLIENT’S NAME:
DATE:
GOAL: STABILITY TRAINING FOR A BEGINER
PHASE: 1
WARM-UP
Exercise
SMR calves, quads, hip flexors and lats
Eliptical joint movement
Sets
2
1
Duration
30 seconds
3 minutes
Coaching Tip
Holding tender joint areas
CORE/BALANCE/PLYOMETRIC
Exercise
Ball dumbell chest press
Ball dumbell row
Ball dumbbell triceps extensions
Single-leg scaption
Single-leg dumbbell curl
Step-up to balance
Sets
2
2
2
2
2
2
Reps
30
15
15
15
15
20
Tempo
Slow
Slow
Slow
Slow
Slow
Slow
Rest
0
0
0
90sec
90sec
90sec
Coaching Tip
Vertical loading
Vertical loading
Vertical loading
Sets
Reps
Tempo
Rest
Coaching Tip
Sets
2
2
2
2
2
Reps
15
15
15
15
15
Tempo
Slow
Slow
Slow
Slow
Slow
Rest
0
0
0
0
90sec
Coaching Tip
Vertical loading
50-70% Intensity
SPEED/AGILITY/QUICKNESS
Exercise
RESISTANCE
Exercise
Multiplanar step-up curls and presses
Alternating DB chest presses with ball
Single-leg CAble Shoulder Extension
Single-leg Opposite Arm OH Press
Single-leg Squat Tochdown
COOL-DOWN
Exercise
SMR: Calves, Quads, Hip Flexors and Lats
Static stretch: calves, Quads, Hip Flexors
and Lats
Sets
2
2
Duration
30sec
30sec
Coaching Tip
Hold on tender joint area
National Academy of Sports Medicine
Coaching Tips:
National Academy of Sports Medicine
Running head: OPT PHASE I STABILIZATION PROGRAM
OPT Phase I Stabilization program
Name
Course
Instructor
1
OPT PHASE I STABILIZATION PROGRAM
2
OPT Phase I Stabilization program
Trainers must be competent in designing and executing a physical training program for
their clients. A planned physical training program would ideally follow the guidelines provided
by NASM for OPT training to identify the client’s training needs and recommend specific
exercises that would be appropriate for achieving the client’s goals for training. This plan
develops a personalized program for the client based on the test results of their fitness
assessment, training goals, strengths and weaknesses, and daily lifestyle habits.
Client Background
The client is a middle-aged adult male that has suffered previous health complications
related to cardiovascular system. The lifestyle characteristics of the client are a sedentary
lifestyle caused by office work environment with limited time for exercise. The client requires
physical exercise training to achieve optimum health condition and recover from a weak and
inefficient heart rate with high risk of cardiovascular illness and heart attack. The client
assessment shows that the client has a high resting heart rate and lower-than-optimum
cardiovascular output and heart rate during physical activity.
Stabilization training for the client will aim at the main goals of correcting muscle
imbalances caused by sedentary lifestyle to improve posture and stabilization of the core
functionality of vital body organs to improve the clients overall health conditions. Other training
objectives are improving cardiovascular and neuromuscular efficiency and coordination for
performing demanding activities, preparing muscular and skeletal structure for upcoming
demands for physical training, facilitating strength adaptations that are specific to certain
strength adaptations, and beginner training necessary for establishing proper exercise techniques
and movement patterns.
OPT PHASE I STABILIZATION PROGRAM
3
These objectives for stabilization training require low-intensity training programs with
high-repetitive movements that emphasize on core and joint stability, posture and balance as
opposed to increased strength of arms and legs. Endurance and stabilization training for muscles
and ligaments requires high-repetitive exercise movements with little or no rest between sets.
Exercise sessions will take a short duration and will incorporate sets with 12 to 20 repetitions and
weight intensity of 50 to 70 percent of one repetition maximum (1RM) that are recommended for
improving muscular endurance and stabilization for beginners. Progression of challenging
exercise will focus on stability as opposed to hypertrophy of muscles and maximal strength of
muscular-skeletal structure. The training program will gradually increase the stability demands
of the exercise for balance and posture adaptation with 10 to 15 reps at light weights and
intensity of 30 to 45 percent 1RM as opposed to heavier weights used for strength and power
training.
Phase I Stabilization Program
Phase I Stabilization program will incorporate training exercise protocols that aim to
achieve optimal results for stability, metabolism and body posture. The program will guide the
client through progressive stages of exercise intensity, volume and frequency to achieve health
fitness and body posture goals. Cardiorespiratory training protocols seek to improve the ability of
the respiratory and circulatory systems of the body to supply blood and oxygen to muscles
especially when performing sustained or intensive physical activity. The exercises in this group
will also help the client to improve performance of physical activities by reducing fatigue,
reducing mental anxiety and assist in improving metabolism and weight management.
Self-Myofascial Release (SMR) and flexibility training aim at enhancing the extensibility
of soft tissue in joints to allow a larger range of joint movement. Flexibility training also
OPT PHASE I STABILIZATION PROGRAM
4
increases extensibility of muscles and ligaments, increases the dynamic range of motion, and
enhances neuromuscular efficiency in stabilizing the kinetic chain of movement in the three
planes of motion. This would have the benefit of correcting postural distortion caused by muscle
tension imbalances and increase relative flexibility of joints to reduce resistance to functional
movement patterns. Core & Balance training protocols … unstable environment with different leg
postures such as two-leg and single-leg, or staggered stance exercise posture … movement of
progressive sets from a stable to an unstable environment on a foam pad or stability ball. A more
unstable exercise environment would produce more superior results for goal stabilization and
targeting core stabilization muscles and ligaments.
Reactive or plyometric training protocols utilizes explosive and rapid movements to train
the body to react quickly and muscles to produce force at greater velocity. The exercises train the
brain to quickly recruit muscles for rapid movement and muscles to release their power to make
quick moves. The client would gain fro these exercises the ability to exert maximum force in
aminimal amount of time for everyday activities and sports. The exercise enhances the sensitivity
and reactivity of the neuromuscular system to improve motor unit recruitment and
synchronization, and force production. Speed Agility Quickness (SAQ) training protocols are
similar to plyometric training exercises and aims at training the body to change position and
make movements with the maximum rate of force production in the intended direction or plane
of motion. The training enables the client to learn how to dynamically accelerate, decelerate and
stabilize quick body movements while maintaining appropriate posture
Resistance training protocols aim at training the client for strength endurance and
stability in exerting stress and load to performing body movements. This training incorporates
low or moderate intensity for increased cross-sectional area of muscle being targeted, increased
OPT PHASE I STABILIZATION PROGRAM
5
metabolism, and improved profile of blood lipid serum especially for improving cholesterol and
triglycerides
NASM OPT Chart for the Training Program
Providing a chart representation of the training program following the NASM OPT
format will enable visual representation guidance for the client concerning the trainer’s
intentions for the training protocols and overall program. The table will detail the number of sets
and reps for each exercise, tempo, rest, and pertinent coaching tips and instructions. The regime
will be implemented in four-week phases with two sessions per week, each lasting 45 to 60
minutes. The completed OPT Template for the training program is shown below.
6
OPT PHASE I STABILIZATION PROGRAM
Reference List
Clark, Micheal A., Lucett, Scott and Corn, Rodney J., 2008, NASM Essentials of Personal
Fitness Training. Lippincott Williams & Wilkins, National Academy of Sports Medicine
Behm, D.G. and Chaouachi, A. 2011. A review of the acute effects of static and dynamic
stretching on performance. European Journal of Applied Physiology, 111(11), 26332651.
Clark, M.A. and Lucett, S.C. (Eds.) 2015, “NASM Essentials of Sports Performance”, Flexibility
Training for Performance Enhancement, pp. 133-166, Burlington, MA: Jones and
Bartlett Learning.

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