OPT Model and Periodization Flashcards

Which tempo is recommended for resistance exercises in Phase 1 (Stabilization Endurance)?

Answer: 4/2/1 (slow)

Phase 1 uses a slow 4/2/1 tempo to increase time under tension and enhance neuromuscular control.

Using undulating periodization, how would a trainer typically structure a client's week?

Answer: Vary acute variables or phases across training days within the week

Undulating periodization changes acute variables frequently, often daily or weekly, rather than in long linear blocks.

A general fitness client who has mastered Phase 1 wants to lose body fat. Which progression is most commonly recommended by NASM?

Answer: Cycle between Phase 1 and Phase 2

For body fat reduction and general fitness, NASM commonly cycles clients through Phases 1 and 2, adding Phase 3 if desired.

In a Phase 5 superset, which pairing is most appropriate?

Answer: Barbell squat followed by squat jump

Phase 5 pairs a heavy strength exercise with a biomechanically similar explosive power exercise like a squat jump.

How many sets are recommended in Phase 4 (Maximal Strength) of the OPT model?

Answer: 4-6 sets

Phase 4 uses 4-6 sets of 1-5 repetitions at 85-100% 1RM.

Which balance exercise best represents the Strength level of the OPT model?

Answer: Single-leg squat

Balance-strength exercises involve dynamic eccentric and concentric movement of the balance leg, like a single-leg squat.

What is the primary reason NASM recommends Phase 1 as the starting point for most new clients?

Answer: It builds muscular endurance, joint stability, and neuromuscular efficiency before heavier loads

Phase 1 prepares connective tissue and improves stabilization and postural control to support later phases.