NASM OPT Model and Periodization 1 — Questions and Answers
Question 1: What does 'OPT' stand for in the NASM training model?
- Optimal Performance Training
- Optimum Performance Training (Correct answer)
- Optimized Physical Training
- Operational Performance Training
Correct answer: Optimum Performance Training
OPT stands for Optimum Performance Training, which is NASM's scientific, periodized training system.
Question 2: How many phases are included in the NASM OPT model?
- 3
- 4
- 5 (Correct answer)
- 6
Correct answer: 5
The NASM OPT model consists of 5 phases organized across Stabilization, Strength, and Power training blocks.
Question 3: Which phase of the OPT model is classified as 'Stabilization Endurance'?
- Phase 2
- Phase 3
- Phase 4
- Phase 1 (Correct answer)
Correct answer: Phase 1
Phase 1 is Stabilization Endurance and serves as the foundation for all subsequent training phases.
Question 4: What is the primary adaptation goal of Phase 3 in the NASM OPT model?
- Improve maximal strength
- Increase muscle hypertrophy (Correct answer)
- Enhance joint stabilization
- Maximize power output
Correct answer: Increase muscle hypertrophy
Phase 3 (Muscular Development Hypertrophy) focuses on increasing muscle size through moderate loads and higher volume.
Question 5: Which training block within the OPT model contains the Power phase?
- Stabilization block
- Strength block
- Power block (Correct answer)
- Endurance block
Correct answer: Power block
The Power block is the third and final training block in the OPT model and includes Phase 5.
Question 6: What repetition range is typically recommended during Phase 1 (Stabilization Endurance) of the OPT model?
- 1–5 reps
- 6–12 reps
- 12–20 reps (Correct answer)
- 20–30 reps
Correct answer: 12–20 reps
Phase 1 uses 12–20 repetitions at moderate intensity to develop muscular endurance and neuromuscular stabilization.
Question 7: What loading characteristic defines Phase 4 (Maximal Strength) of the OPT model?
- Moderate loads with moderate reps
- Light loads with high reps
- Heavy loads with low reps (Correct answer)
- Bodyweight with isometric holds
Correct answer: Heavy loads with low reps
Phase 4 uses very heavy loads (85–100% of 1RM) performed for 1–5 repetitions to maximize strength output.
NASM OPT Model and Periodization 1
What does 'OPT' stand for in the NASM training model?