NASM OPT Model and Periodization 2 — Questions and Answers
Question 1: Phase 2 of the NASM OPT model is formally known as:
- Stabilization Endurance
- Strength Endurance (Correct answer)
- Muscular Development
- Maximal Strength
Correct answer: Strength Endurance
Phase 2 is called Strength Endurance and bridges the stabilization and pure strength phases using supersets.
Question 2: What is the typical inter-set rest period recommended in Phase 1 of the OPT model?
- 3–5 minutes
- 2–3 minutes
- 0–90 seconds (Correct answer)
- 5–10 minutes
Correct answer: 0–90 seconds
Phase 1 prescribes 0–90 seconds of rest to maintain metabolic demand and support stabilization endurance adaptations.
Question 3: Which best describes the concept of periodization?
- Selecting exercises based on equipment availability
- Systematic planning of training to optimize performance over time (Correct answer)
- Measuring body composition changes monthly
- A stretching protocol used before exercise
Correct answer: Systematic planning of training to optimize performance over time
Periodization is the systematic manipulation of training variables over time to maximize performance and minimize overtraining.
Question 4: At what tempo are exercises typically performed during Phase 5 (Power) of the OPT model?
- Slow and controlled (4-2-1 tempo)
- Moderate controlled pace
- As explosively as possible (X tempo) (Correct answer)
- Static isometric contractions
Correct answer: As explosively as possible (X tempo)
Power phase exercises use an explosive (X) concentric tempo to maximize rate of force development.
Question 5: Which of the following is a characteristic stabilization exercise used in Phase 1 of the OPT model?
- Barbell back squat on flat ground
- Single-leg squat on an unstable surface (Correct answer)
- Power clean from the floor
- Box jump with maximal height
Correct answer: Single-leg squat on an unstable surface
Phase 1 incorporates exercises on unstable surfaces such as single-leg squats to challenge proprioception and stabilization.
Question 6: What is undulating periodization?
- Linearly increasing intensity each training week
- Varying intensity and volume within the same training week (Correct answer)
- Training one muscle group exclusively each day
- Alternating strength days with cardio-only days
Correct answer: Varying intensity and volume within the same training week
Undulating (non-linear) periodization varies training volume and intensity within a week, allowing frequent variation in stimulus.
Question 7: Which energy system is primarily trained during Phase 5 Power training in the OPT model?
- Oxidative system
- Glycolytic system
- Phosphagen (ATP-PC) system (Correct answer)
- Aerobic oxidative system
Correct answer: Phosphagen (ATP-PC) system
Explosive power exercises lasting under 10 seconds rely primarily on the phosphagen (ATP-PC) system for energy.
NASM OPT Model and Periodization 2
Phase 2 of the NASM OPT model is formally known as: