NASM Resistance Training Concepts and Techniques

Question 1

In NASM's OPT model, which phase is characterized by training at 70–85% of 1RM with moderate rep ranges of 6–12?

Accepted Answer

Hypertrophy (Phase 3)

Answer

Stabilization Endurance (Phase 1)

Answer

Maximal Strength (Phase 4)

Answer

Power (Phase 5)

Question 2

What is the primary training goal of Phase 1 (Stabilization Endurance) in NASM's OPT model?

Accepted Answer

Improve neuromuscular efficiency and joint stabilization

Answer

Maximize muscular strength

Answer

Develop explosive power

Answer

Increase muscle cross-sectional area

Question 3

According to NASM, the term 'mechanical specificity' in resistance training refers to:

Accepted Answer

The joint angles and muscles trained during an exercise

Answer

Using machines only for resistance training

Answer

The specific weight of equipment used

Answer

The number of sets and reps prescribed

Question 4

What is the recommended rest period between sets in NASM's Phase 1 (Stabilization Endurance) training?

Accepted Answer

0–90 seconds

Answer

3–5 minutes

Answer

2–3 minutes

Answer

No rest is recommended

Question 5

Which of the following best describes a superset in resistance training?

Accepted Answer

Performing two different exercises consecutively with minimal rest

Answer

Performing a set of the same exercise back-to-back without rest

Answer

A set using maximum load for one repetition

Answer

Performing three exercises in a row targeting the same muscle

Question 6

In NASM's OPT model, what rep range is used in Phase 4 (Maximal Strength)?

Accepted Answer

1–5 repetitions

Answer

12–20 repetitions

Answer

6–12 repetitions

Answer

15–25 repetitions