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

The Optimum Performance Training (OPT) model progresses through Phase 1 (Stabilization Endurance), Phase 2 (Strength Endurance), Phase 3 (Hypertrophy), Phase 4 (Maximal Strength), and Phase 5 (Power).

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

Phase 1 uses high reps (12-20), controlled tempo (4/2/1), proprioceptive progressions (unstable surfaces), and core stabilization to build foundational stability and muscular endurance.

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

Phase 2 supersets pair a traditional strength exercise (e.g., bench press) with a similar stabilization exercise (e.g., stability ball push-up) to develop strength while maintaining stability adaptations.

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

Phase 3 uses moderate rest periods (0-60 seconds) with moderate to heavy loads (75-85% 1RM) and 6-12 repetitions to maximize metabolic stress, mechanical tension, and muscle damage for hypertrophy.

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

Phase 5 pairs heavy strength exercises (e.g., barbell squat) with explosive power exercises (e.g., squat jump) to develop the rate of force production, training the neuromuscular system to produce force rapidly.

NASM Practice Test

NASM Practice Test

NASM-CPT NASM OPT Model