NASM Resistance Training Concepts and Techniques 1 — Questions and Answers
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?
- Stabilization Endurance (Phase 1)
- Hypertrophy (Phase 3) (Correct answer)
- Maximal Strength (Phase 4)
- Power (Phase 5)
Correct answer: Hypertrophy (Phase 3)
Phase 3 (Hypertrophy) uses 70–85% 1RM with 6–12 repetitions to maximize metabolic stress and mechanical tension for muscle growth.
Question 2: What is the primary training goal of Phase 1 (Stabilization Endurance) in NASM's OPT model?
- Maximize muscular strength
- Improve neuromuscular efficiency and joint stabilization (Correct answer)
- Develop explosive power
- Increase muscle cross-sectional area
Correct answer: Improve neuromuscular efficiency and joint stabilization
Phase 1 prioritizes improving proprioception, neuromuscular coordination, and joint stability using light loads and unstable environments.
Question 3: According to NASM, the term 'mechanical specificity' in resistance training refers to:
- Using machines only for resistance training
- The joint angles and muscles trained during an exercise (Correct answer)
- The specific weight of equipment used
- The number of sets and reps prescribed
Correct answer: The joint angles and muscles trained during an exercise
Mechanical specificity refers to training at the specific joint angles, movement patterns, and muscle actions that match the desired outcome.
Question 4: What is the recommended rest period between sets in NASM's Phase 1 (Stabilization Endurance) training?
- 3–5 minutes
- 2–3 minutes
- 0–90 seconds (Correct answer)
- No rest is recommended
Correct answer: 0–90 seconds
Phase 1 uses short rest periods of 0–90 seconds to maintain metabolic fatigue and challenge stabilization under slight muscular fatigue.
Question 5: Which of the following best describes a superset in resistance training?
- Performing a set of the same exercise back-to-back without rest
- Performing two different exercises consecutively with minimal rest (Correct answer)
- A set using maximum load for one repetition
- Performing three exercises in a row targeting the same muscle
Correct answer: Performing two different exercises consecutively with minimal rest
A superset involves performing two different exercises in succession with little to no rest between them, often targeting opposing muscle groups.
Question 6: In NASM's OPT model, what rep range is used in Phase 4 (Maximal Strength)?
- 12–20 repetitions
- 6–12 repetitions
- 1–5 repetitions (Correct answer)
- 15–25 repetitions
Correct answer: 1–5 repetitions
Phase 4 (Maximal Strength) uses very heavy loads (85–100% 1RM) with low repetitions of 1–5 to develop maximum force production.
NASM Resistance Training Concepts and Techniques 1
In NASM's OPT model, which phase is characterized by training at 70–85% of 1RM with moderate rep ranges of 6–12?