OPT Model and Periodization Flashcards
7 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 OPT Model and Periodization flashcards as text
A client in Phase 2 (Strength Endurance) performs a barbell bench press. Which exercise is the most appropriate to superset immediately afterward?
Answer: Stability ball dumbbell chest press
Phase 2 pairs a stable strength exercise with a biomechanically similar stabilization exercise such as a stability ball chest press.
Which rest interval does NASM recommend between sets in Phase 4 (Maximal Strength)?
Answer: 3-5 minutes
Maximal strength loads of 85-100% 1RM require 3-5 minutes for ATP-PC recovery between sets.
In Phase 5 (Power), what intensity is recommended for the power exercise in each superset?
Answer: About 30-45% of 1RM or up to 10% of body weight
The power exercise uses light loads (about 30-45% 1RM or medicine balls up to 10% body weight) moved as fast as possible.
In NASM's periodization terminology, what does a mesocycle typically represent?
Answer: A monthly training plan of several weeks
A mesocycle is a medium-length block, typically about one month, within the annual macrocycle.
Which plyometric exercise best fits the Power level of the OPT model?
Answer: Ice skaters
Ice skaters are performed repeatedly as fast as possible, matching power-level plyometric training.
A client's goal is hypertrophy and they have completed Phases 1 and 2. Which acute variables best describe their next phase?
Answer: 6-12 reps, 3-5 sets, 75-85% 1RM
Phase 3 Muscular Development uses 6-12 reps, 3-5 sets at 75-85% 1RM with 0-60 seconds rest.
Which core exercise is most appropriate for a client in the Stabilization level of the OPT model?
Answer: Floor prone iso-ab (plank)
Stabilization-level core training involves little spinal motion, such as the prone iso-ab with drawing-in.