OPT Model and Periodization Flashcards

Which OPT phase uses supersets pairing a strength exercise immediately with a stabilization exercise?

Answer: Phase 2

Phase 2 (Strength Endurance) uses superset pairings of strength and stabilization movements to build endurance under fatigue.

What is the recommended training intensity range (% of 1RM) for Phase 4 Maximal Strength?

Answer: 85–100%

Phase 4 requires 85–100% of 1RM to achieve maximal strength adaptations through high neural recruitment.

Linear periodization is best described as:

Answer: Systematic, gradual increases in intensity over a training cycle

Linear periodization progressively increases training intensity while decreasing volume across planned training cycles.

For a new client with no previous exercise experience, which OPT phase is MOST appropriate to begin?

Answer: Phase 1

Phase 1 (Stabilization Endurance) establishes the neuromuscular foundation required before progressing to higher-intensity phases.

In the NASM OPT model, how is 'training volume' best defined?

Answer: Total work performed calculated as sets × reps × load

Training volume is the total amount of work performed and is calculated by multiplying sets, repetitions, and load.

Which of the following training variables is commonly manipulated during periodization?

Answer: Repetition tempo and exercise selection

Periodization manipulates acute variables such as repetition tempo, exercise selection, sets, reps, rest, and intensity.

Phase 5 of the NASM OPT model combines adaptations from which two preceding phases?

Answer: Maximal Strength and Power

Phase 5 integrates maximal strength (Phase 4) with power development, making it the culmination of the entire OPT progression.