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OPT Model and Periodization Flashcards

7 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 OPT Model and Periodization flashcards as text

  1. What does 'OPT' stand for in the NASM training model?

    Answer: Optimum Performance Training

    OPT stands for Optimum Performance Training, which is NASM's scientific, periodized training system.

  2. How many phases are included in the NASM OPT model?

    Answer: 5

    The NASM OPT model consists of 5 phases organized across Stabilization, Strength, and Power training blocks.

  3. Which phase of the OPT model is classified as 'Stabilization Endurance'?

    Answer: Phase 1

    Phase 1 is Stabilization Endurance and serves as the foundation for all subsequent training phases.

  4. What is the primary adaptation goal of Phase 3 in the NASM OPT model?

    Answer: Increase muscle hypertrophy

    Phase 3 (Muscular Development Hypertrophy) focuses on increasing muscle size through moderate loads and higher volume.

  5. Which training block within the OPT model contains the Power phase?

    Answer: Power block

    The Power block is the third and final training block in the OPT model and includes Phase 5.

  6. What repetition range is typically recommended during Phase 1 (Stabilization Endurance) of the OPT model?

    Answer: 12–20 reps

    Phase 1 uses 12–20 repetitions at moderate intensity to develop muscular endurance and neuromuscular stabilization.

  7. What loading characteristic defines Phase 4 (Maximal Strength) of the OPT model?

    Answer: Heavy loads with low reps

    Phase 4 uses very heavy loads (85–100% of 1RM) performed for 1–5 repetitions to maximize strength output.