NASM OPT Model and Periodization 4 — Questions and Answers
Question 1: A client in Phase 2 (Strength Endurance) performs a barbell bench press. Which exercise is the most appropriate to superset immediately afterward?
- Stability ball dumbbell chest press (Correct answer)
- Medicine ball chest pass
- Machine chest fly
- Incline barbell bench press
Correct 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.
Question 2: Which rest interval does NASM recommend between sets in Phase 4 (Maximal Strength)?
- 0-60 seconds
- 0-90 seconds
- 1-2 minutes
- 3-5 minutes (Correct answer)
Correct answer: 3-5 minutes
Maximal strength loads of 85-100% 1RM require 3-5 minutes for ATP-PC recovery between sets.
Question 3: In Phase 5 (Power), what intensity is recommended for the power exercise in each superset?
- 85-100% of 1RM
- 70-80% of 1RM
- About 30-45% of 1RM or up to 10% of body weight (Correct answer)
- 50-70% of 1RM
Correct 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.
Question 4: In NASM's periodization terminology, what does a mesocycle typically represent?
- A single training session
- A one-week training plan
- A monthly training plan of several weeks (Correct answer)
- An annual training plan
Correct answer: A monthly training plan of several weeks
A mesocycle is a medium-length block, typically about one month, within the annual macrocycle.
Question 5: Which plyometric exercise best fits the Power level of the OPT model?
- Box jump-up with stabilization
- Squat jump with stabilization
- Ice skaters (Correct answer)
- Multiplanar hop with stabilization
Correct answer: Ice skaters
Ice skaters are performed repeatedly as fast as possible, matching power-level plyometric training.
Question 6: A client's goal is hypertrophy and they have completed Phases 1 and 2. Which acute variables best describe their next phase?
- 1-5 reps, 4-6 sets, 85-100% 1RM
- 6-12 reps, 3-5 sets, 75-85% 1RM (Correct answer)
- 12-20 reps, 1-3 sets, 50-70% 1RM
- 8-10 reps, 2-3 sets, 30-45% 1RM
Correct 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.
Question 7: Which core exercise is most appropriate for a client in the Stabilization level of the OPT model?
- Medicine ball rotation chest pass
- Ball crunch
- Cable rotation
- Floor prone iso-ab (plank) (Correct answer)
Correct answer: Floor prone iso-ab (plank)
Stabilization-level core training involves little spinal motion, such as the prone iso-ab with drawing-in.