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  1. #1
    Registered User datboi1's Avatar
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    Nasm Ch. 1 Notes

    The opt model is an exercise model that builds up and progressions to the individuals needs.

    BENEFITS OF THE OPT MODEL

    integrated training consists of:
    * Flexibility training
    * cardiorespiratory training
    * Core & Balance training
    * plyometric training
    * resistance training


    Physiologic Benefits

    * Improves cardiorespiratory
    * Enhances endocrine & serum lipid adaptations
    * Increases metabolism and increases bone density.

    physical benefits

    * Decrease body fat
    * Increase muscle
    * Increase tensil strength


    The opt model consists of 3 levels, and 5 phases.

    Level 1 Phase 1 Stabilization. Stability level focus is on neuron muscular activities such as stability ball push ups or body flex tool, foam rolling, and static stretching. This focuses on increasing:
    * Coordination,
    * Muscular endurance.
    * Flexibility
    * Reduce body fat

    Many exercises here are done in a proprioceptive environment in which you are trained to use your bodies stability muscles, to enhance coordination and neuromuscular efficiency. Recommended training strategies for this phase:
    * Train in unstable environment.
    * Low loads, high reps
    * short rest periods

    Exercise exp.
    Kneeling lat stretch. All fours opposite Arm/Leg raises. It bands. Floor Bridge/ Plank. Jump Rope

    Level 2 Phase 2 Strength: Strength and endurance training. This phase improves:
    * Stabilization and prime mover strength.
    * Increases work capacity
    * Increases lean body mass.

    Recommended training strategies:
    * Moderate loads and reps (8-12) (3-5) sets
    * Supersets. 1 strength exercise, and 1 stability exercise resistance exercise

    Exercise exp.
    Ball bridge > Single Cable row | Ball Cobra > Single arm row | Bench press > Ball Pushup


    Phase 3: Hypertrophy Training
    * Training Strategies
    High volume, moderate to high loads, moderate to low reps. | 5-6 reps, 3-5 sets. heavy resistance.

    Exercise examples:
    Barbell squat, Bicep curl, Barbell Deadlift, Tricep PushDown, Incline Benchpress

    Phase 4: Maximum Strength
    Goals
    * Increase motor unit recruitment
    * Increase peak force

    Training Strategies:
    High Loads Low reps. (1-5) longer rest periods & heavy loads (85% +)

    Exercises
    Dead Lift, Barbell Curl, Squat, Lat Pull downs, Hanging Cleans.

    Phase 5: Power Level

    Goals
    * Enhance neuromuscular efficiency
    * Enhance Prime Mover Strength
    * Increase R.O.P. ( Rate of force production)
    Training Strategies
    * Superset: 1 strength, 1 power exercis. Exp barbell squat > squat jump
    * Perform all exercises as fast as possible
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  2. #2
    Registered User WolfRose7's Avatar
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    Misc >>>
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

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  3. #3
    Yells at clouds BS57's Avatar
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    Originally Posted by WolfRose7 View Post
    Misc >>>
    Isn't spam "nutrition"?
    Old, but not obsolete.
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  4. #4
    Registered User WolfRose7's Avatar
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    Originally Posted by BS57 View Post
    Isn't spam "nutrition"?
    Good point
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  5. #5
    No help for this one.... Squid24's Avatar
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    Originally Posted by BS57 View Post
    Isn't spam "nutrition"?
    Said NO ONE!!
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  6. #6
    Yells at clouds BS57's Avatar
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    Originally Posted by Squid24 View Post
    Said NO ONE!!
    You and I are no longer brahs......consider this a break-up.

    SPAM is food of the gods.
    Old, but not obsolete.
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  7. #7
    No help for this one.... Squid24's Avatar
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    Originally Posted by BS57 View Post
    You and I are no longer brahs......consider this a break-up.

    SPAM is food of the gods.
    lol...

    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  8. #8
    Yells at clouds BS57's Avatar
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    Sliced, fried in butter, cheese, onion and real horseradish on bread............

    Mmmmmmm-mmmmmmm

    lmao, bad thing is it became so popular, you can buy steak for the same price per pound.

    Used to eat it fairly regular, but too much sodium.

    ETA:

    I suppose you turn your nose up at mountain oysters too?
    Old, but not obsolete.
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  9. #9
    No help for this one.... Squid24's Avatar
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    Originally Posted by BS57 View Post
    I suppose you turn your nose up at mountain oysters too?
    I can say I have never tried them.....

    Never seen them on the sea food menu's...LMAO
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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  10. #10
    Yells at clouds BS57's Avatar
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    Originally Posted by Squid24 View Post
    I can say I have never tried them.....

    Never seen them on the sea food menu's...LMAO
    If you like tenderloin, you'd like 'em.

    lol, I use a "see" food menu
    Old, but not obsolete.
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  11. #11
    No help for this one.... Squid24's Avatar
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    Originally Posted by BS57 View Post
    lol, I use a "see" food menu
    My 2yr old Grandson just started that menu last week...I could kill his sister for showing him that for us...lmao
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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