NASM-CPT NASM OPT Model

Question 1

What are the five phases of the NASM OPT Model?

Accepted Answer

Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, and Power

Answer

Warm-up, Workout, Cool-down, Stretch, Rest

Answer

Beginner, Intermediate, Advanced, Expert, Elite

Answer

Cardio, Strength, Flexibility, Balance, Speed

Question 2

What characterizes Phase 1 (Stabilization Endurance) training?

Accepted Answer

High repetitions (12-20), slow tempo, unstable surfaces, and focus on proprioception and muscular endurance

Answer

Heavy weights with low reps

Answer

Explosive plyometric exercises only

Answer

Maximum strength testing

Question 3

What is a superset in the NASM OPT model's Strength Endurance phase?

Accepted Answer

Pairing a stable strength exercise immediately with a stabilization exercise for the same muscle group

Answer

Performing more than one set of the same exercise

Answer

Training above your maximum capacity

Answer

A set performed very quickly

Question 4

What is the recommended rest period for Phase 3 (Hypertrophy) training?

Accepted Answer

0-60 seconds between sets to maximize metabolic stress and muscle growth

Answer

3-5 minutes between sets

Answer

No rest between any exercises

Answer

10 minutes between sets

Question 5

How does the OPT model define power training in Phase 5?

Accepted Answer

Pairing a strength exercise with a power exercise for the same movement pattern to develop rate of force production

Answer

Only performing Olympic lifts

Answer

Running at maximum speed

Answer

Isometric exercises at maximum effort

Question 6

What is periodization in the NASM training system?

Accepted Answer

Systematic variation of training variables over time to prevent plateaus and optimize long-term adaptation

Answer

Doing the same workout every day

Answer

Training only during certain times of year

Answer

Resting for extended periods between workouts