NASM Program Design and Implementation 2 — Questions and Answers
Question 1: In the NASM OPT model, which phase is the foundation of the Stabilization level?
- Stabilization Endurance (Correct answer)
- Strength Endurance
- Hypertrophy
- Maximal Strength
Correct answer: Stabilization Endurance
Phase 1, Stabilization Endurance, is the only phase in the Stabilization level and the foundation of the OPT model.
Question 2: What is the primary training adaptation goal of Phase 2, Strength Endurance?
- Maximal power output
- Stabilization and muscular endurance simultaneously (Correct answer)
- Maximal muscle size
- Joint mobility only
Correct answer: Stabilization and muscular endurance simultaneously
Phase 2 combines a strength exercise with a stabilization exercise via supersets to build both strength and endurance.
Question 3: Which acute variable refers to the number of times a muscle is lengthened and shortened in a set?
- Tempo
- Repetitions (Correct answer)
- Rest interval
- Volume
Correct answer: Repetitions
Repetitions are the number of times a muscle contracts and lengthens during a set.
Question 4: What tempo is recommended for Stabilization Endurance training (Phase 1)?
- 1/1/1 explosive
- 4/2/1 slow and controlled (Correct answer)
- 2/0/2 moderate
- X/X/X as fast as possible
Correct answer: 4/2/1 slow and controlled
Phase 1 uses a slow 4/2/1 tempo to maximize time under tension and improve stabilization.
Question 5: Which OPT phase typically uses the heaviest loads with the lowest repetitions?
- Phase 1 Stabilization Endurance
- Phase 3 Hypertrophy
- Phase 4 Maximal Strength (Correct answer)
- Phase 5 Power
Correct answer: Phase 4 Maximal Strength
Phase 4, Maximal Strength, uses 85-100% intensity with 1-5 reps to maximize prime mover strength.
Question 6: What is the recommended rest interval range for Phase 4 Maximal Strength training?
- 0-30 seconds
- 30-60 seconds
- 3-5 minutes (Correct answer)
- No rest
Correct answer: 3-5 minutes
Heavy maximal strength loads require 3-5 minutes of rest for full recovery of the energy systems.
Question 7: Which level of the OPT model contains both the Maximal Strength and Power phases combined as goals?
- Stabilization
- Strength
- Power (Correct answer)
- Endurance
Correct answer: Power
The Power level (Phase 5) is its own level, but the OPT model's three levels are Stabilization, Strength, and Power.
NASM Program Design and Implementation 2
In the NASM OPT model, which phase is the foundation of the Stabilization level?