NASM OPT Model and Periodization 4

Question 1

A client in Phase 2 (Strength Endurance) performs a barbell bench press. Which exercise is the most appropriate to superset immediately afterward?

Accepted Answer

Stability ball dumbbell chest press

Answer

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)?

Accepted Answer

3-5 minutes

Answer

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?

Accepted Answer

About 30-45% of 1RM or up to 10% of body weight

Answer

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?

Accepted Answer

A monthly training plan of several weeks

Answer

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?

Accepted Answer

Ice skaters

Answer

Ice skaters are performed repeatedly as fast as possible, matching power-level plyometric training.

NASM Practice Test