NASM OPT Model ACTUAL Questions and
CORRECT Answers
Optimum Performance Training Model - CORRECT ANSWER - OPT Model- designed to
improve flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance.
Acute Variables - CORRECT ANSWER - >the body will adapt/change according to the
amount of stress/how easy or hard you make the acute variables.
Acute Variables Example - CORRECT ANSWER - ~if you perform more reps but use less
weight, then your body will change and become more toned (lean muscle mass).
~if you perform less reps but use heavier weight, then your body will change and have
bulkier/bigger muscles.
Acute Variables Definition - CORRECT ANSWER - *important components that specify
how each exercise is to be performed.
Acute Variables Definition Explanation - CORRECT ANSWER - >the details that explain
exactly how to do each exercise.
Acute Variables - CORRECT ANSWER - >repetition (reps)
>sets (volume)
>training intensity (weight/load)
>repetition tempo (rep speed)
>rest interval (breaks)
>training volume (sets+reps=intensity)
>training frequency (how many times)
>training duration (how long)
>exercise selection
, Repetition (Reps) - CORRECT ANSWER - >includes concentric (lifting/muscle
squeezes), isometric (holding), and eccentric (lowering/muscle stretches)
Sets - CORRECT ANSWER - Stabilization and Endurance:
> less sets --> more reps --> low intensity
Strength and Power:
> more sets --> less reps -->high intensity
Training Intensity - CORRECT ANSWER - > a certain percent of your Rep Max
>the percent depends on the OPT Model level you are training in
Training Intensity - CORRECT ANSWER - >Rep Max- the heaviest weight you can lift
once.
Repetition Tempo - CORRECT ANSWER - >how fast or slow you perform each rep
Repetition Tempo - CORRECT ANSWER - >lowering the weight slowly (eccentric) and
holding the weight (isometric) for a longer time makes you stronger and helps you gain control
of your muscles/movement
>this is especially important for beginners
Repetition Tempo - CORRECT ANSWER - >slower rep tempo for endurance
>faster rep tempo for power
CORRECT Answers
Optimum Performance Training Model - CORRECT ANSWER - OPT Model- designed to
improve flexibility, core stabilization, balance, strength, power, and cardiorespiratory endurance.
Acute Variables - CORRECT ANSWER - >the body will adapt/change according to the
amount of stress/how easy or hard you make the acute variables.
Acute Variables Example - CORRECT ANSWER - ~if you perform more reps but use less
weight, then your body will change and become more toned (lean muscle mass).
~if you perform less reps but use heavier weight, then your body will change and have
bulkier/bigger muscles.
Acute Variables Definition - CORRECT ANSWER - *important components that specify
how each exercise is to be performed.
Acute Variables Definition Explanation - CORRECT ANSWER - >the details that explain
exactly how to do each exercise.
Acute Variables - CORRECT ANSWER - >repetition (reps)
>sets (volume)
>training intensity (weight/load)
>repetition tempo (rep speed)
>rest interval (breaks)
>training volume (sets+reps=intensity)
>training frequency (how many times)
>training duration (how long)
>exercise selection
, Repetition (Reps) - CORRECT ANSWER - >includes concentric (lifting/muscle
squeezes), isometric (holding), and eccentric (lowering/muscle stretches)
Sets - CORRECT ANSWER - Stabilization and Endurance:
> less sets --> more reps --> low intensity
Strength and Power:
> more sets --> less reps -->high intensity
Training Intensity - CORRECT ANSWER - > a certain percent of your Rep Max
>the percent depends on the OPT Model level you are training in
Training Intensity - CORRECT ANSWER - >Rep Max- the heaviest weight you can lift
once.
Repetition Tempo - CORRECT ANSWER - >how fast or slow you perform each rep
Repetition Tempo - CORRECT ANSWER - >lowering the weight slowly (eccentric) and
holding the weight (isometric) for a longer time makes you stronger and helps you gain control
of your muscles/movement
>this is especially important for beginners
Repetition Tempo - CORRECT ANSWER - >slower rep tempo for endurance
>faster rep tempo for power
