NASM OPT Model and Periodization 5

Question 1

Which tempo is recommended for resistance exercises in Phase 1 (Stabilization Endurance)?

Accepted Answer

4/2/1 (slow)

Answer

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?

Accepted Answer

Vary acute variables or phases across training days within the week

Answer

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?

Accepted Answer

Cycle between Phase 1 and Phase 2

Answer

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?

Accepted Answer

Barbell squat followed by squat jump

Answer

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?

Accepted Answer

4-6 sets

Answer

Phase 4 uses 4-6 sets of 1-5 repetitions at 85-100% 1RM.

NASM Practice Test