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Program Design and Implementation 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.

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  1. In the NASM OPT model, which phase is the foundation of the Stabilization level?

    Answer: Stabilization Endurance

    Phase 1, Stabilization Endurance, is the only phase in the Stabilization level and the foundation of the OPT model.

  2. What is the primary training adaptation goal of Phase 2, Strength Endurance?

    Answer: Stabilization and muscular endurance simultaneously

    Phase 2 combines a strength exercise with a stabilization exercise via supersets to build both strength and endurance.

  3. Which acute variable refers to the number of times a muscle is lengthened and shortened in a set?

    Answer: Repetitions

    Repetitions are the number of times a muscle contracts and lengthens during a set.

  4. What tempo is recommended for Stabilization Endurance training (Phase 1)?

    Answer: 4/2/1 slow and controlled

    Phase 1 uses a slow 4/2/1 tempo to maximize time under tension and improve stabilization.

  5. Which OPT phase typically uses the heaviest loads with the lowest repetitions?

    Answer: Phase 4 Maximal Strength

    Phase 4, Maximal Strength, uses 85-100% intensity with 1-5 reps to maximize prime mover strength.

  6. What is the recommended rest interval range for Phase 4 Maximal Strength training?

    Answer: 3-5 minutes

    Heavy maximal strength loads require 3-5 minutes of rest for full recovery of the energy systems.

  7. Which level of the OPT model contains both the Maximal Strength and Power phases combined as goals?

    Answer: Power

    The Power level (Phase 5) is its own level, but the OPT model's three levels are Stabilization, Strength, and Power.