OPT Model and Periodization Flashcards

Phase 2 of the NASM OPT model is formally known as:

Answer: Strength Endurance

Phase 2 is called Strength Endurance and bridges the stabilization and pure strength phases using supersets.

What is the typical inter-set rest period recommended in Phase 1 of the OPT model?

Answer: 0–90 seconds

Phase 1 prescribes 0–90 seconds of rest to maintain metabolic demand and support stabilization endurance adaptations.

Which best describes the concept of periodization?

Answer: Systematic planning of training to optimize performance over time

Periodization is the systematic manipulation of training variables over time to maximize performance and minimize overtraining.

At what tempo are exercises typically performed during Phase 5 (Power) of the OPT model?

Answer: As explosively as possible (X tempo)

Power phase exercises use an explosive (X) concentric tempo to maximize rate of force development.

Which of the following is a characteristic stabilization exercise used in Phase 1 of the OPT model?

Answer: Single-leg squat on an unstable surface

Phase 1 incorporates exercises on unstable surfaces such as single-leg squats to challenge proprioception and stabilization.

What is undulating periodization?

Answer: Varying intensity and volume within the same training week

Undulating (non-linear) periodization varies training volume and intensity within a week, allowing frequent variation in stimulus.

Which energy system is primarily trained during Phase 5 Power training in the OPT model?

Answer: Phosphagen (ATP-PC) system

Explosive power exercises lasting under 10 seconds rely primarily on the phosphagen (ATP-PC) system for energy.