NASM OPT Model and Periodization 5 — Questions and Answers
Question 1: Which tempo is recommended for resistance exercises in Phase 1 (Stabilization Endurance)?
- 4/2/1 (slow) (Correct answer)
- 2/0/2 (moderate)
- X/X/X (explosive)
- 1/1/1 (fast controlled)
Correct answer: 4/2/1 (slow)
Phase 1 uses a slow 4/2/1 tempo to increase time under tension and enhance neuromuscular control.
Question 2: Using undulating periodization, how would a trainer typically structure a client's week?
- Train only one OPT phase for an entire year
- Vary acute variables or phases across training days within the week (Correct answer)
- Change phases only once every three months
- Use the same reps and load every session indefinitely
Correct answer: Vary acute variables or phases across training days within the week
Undulating periodization changes acute variables frequently, often daily or weekly, rather than in long linear blocks.
Question 3: A general fitness client who has mastered Phase 1 wants to lose body fat. Which progression is most commonly recommended by NASM?
- Move directly to Phase 5
- Stay in Phase 1 permanently
- Cycle between Phase 1 and Phase 2 (Correct answer)
- Move to Phase 4 and stay there
Correct answer: Cycle between Phase 1 and Phase 2
For body fat reduction and general fitness, NASM commonly cycles clients through Phases 1 and 2, adding Phase 3 if desired.
Question 4: In a Phase 5 superset, which pairing is most appropriate?
- Barbell squat followed by squat jump (Correct answer)
- Barbell squat followed by single-leg squat
- Leg press followed by leg extension
- Lunge followed by step-up to balance
Correct answer: Barbell squat followed by squat jump
Phase 5 pairs a heavy strength exercise with a biomechanically similar explosive power exercise like a squat jump.
Question 5: How many sets are recommended in Phase 4 (Maximal Strength) of the OPT model?
- 1-3 sets
- 2-4 sets
- 3-5 sets
- 4-6 sets (Correct answer)
Correct answer: 4-6 sets
Phase 4 uses 4-6 sets of 1-5 repetitions at 85-100% 1RM.
Question 6: Which balance exercise best represents the Strength level of the OPT model?
- Single-leg balance reach
- Single-leg squat (Correct answer)
- Single-leg box hop-up with stabilization
- Single-leg hop with stabilization
Correct answer: Single-leg squat
Balance-strength exercises involve dynamic eccentric and concentric movement of the balance leg, like a single-leg squat.
Question 7: What is the primary reason NASM recommends Phase 1 as the starting point for most new clients?
- It produces the fastest strength gains
- It builds muscular endurance, joint stability, and neuromuscular efficiency before heavier loads (Correct answer)
- It maximizes muscle size
- It develops the rate of force production
Correct answer: It builds muscular endurance, joint stability, and neuromuscular efficiency before heavier loads
Phase 1 prepares connective tissue and improves stabilization and postural control to support later phases.
