NASM Resistance Training Concepts and Techniques

Question 1

In NASM's OPT model, which phase is characterized by training at 70–85% of 1RM with moderate rep ranges of 6–12?

Accepted Answer

Hypertrophy (Phase 3)

Answer

Phase 3 (Hypertrophy) uses 70–85% 1RM with 6–12 repetitions to maximize metabolic stress and mechanical tension for muscle growth.

Question 2

What is the primary training goal of Phase 1 (Stabilization Endurance) in NASM's OPT model?

Accepted Answer

Improve neuromuscular efficiency and joint stabilization

Answer

Phase 1 prioritizes improving proprioception, neuromuscular coordination, and joint stability using light loads and unstable environments.

Question 3

According to NASM, the term 'mechanical specificity' in resistance training refers to:

Accepted Answer

The joint angles and muscles trained during an exercise

Answer

Mechanical specificity refers to training at the specific joint angles, movement patterns, and muscle actions that match the desired outcome.

Question 4

What is the recommended rest period between sets in NASM's Phase 1 (Stabilization Endurance) training?

Accepted Answer

0–90 seconds

Answer

Phase 1 uses short rest periods of 0–90 seconds to maintain metabolic fatigue and challenge stabilization under slight muscular fatigue.

Question 5

Which of the following best describes a superset in resistance training?

Accepted Answer

Performing two different exercises consecutively with minimal rest

Answer

A superset involves performing two different exercises in succession with little to no rest between them, often targeting opposing muscle groups.

NASM Practice Test