Have a question? 
If you have not signed up for NASM CPT, sign up here to save 25% with my personal code PTP25.
Get your copy of the NASM CPT exam cheat sheet. It helps immensely in studying for the exam.
Make sure to check out Trainer Academy for premium NASM CPT study materials. They will reduce study time by 50% and have an exam pass guarantee. Read my full review on them here. You can save $100 on their MVP study system with the code: PTPSUB
Exclusive PTP CPT Offers |
||
|---|---|---|
Gold Standard Cert | Most Popular Cert | Best Study Materials |
A Good Option | A Good Option | Best CPT for you?  |
Chapter 14 NASM study guide
Memorize all five phases of the OPT training model
- Phase 1: stabilization endurance
- Phase 2: strength and endurance
- Phase 3: hypertrophy
- Phase 4: maximal strength
- Phase 5: Power
Repetition tempo
In the textbook, NASM writes down tempos in the format of a/b/c.
- A= The eccentric phase of the motion
- B= The isometric phase
- C= The concentric phase of a motion
An example would be 3/2/1 for the benchpress would be:
Exclusive PTP CPT Offers |
||
|---|---|---|
| Gold Standard Cert | Most Popular Cert | Best Study Materials |
| A Good Option | A Good Option | Best CPT for you? |
1: Three seconds on the eccentric phase. Lowering the bar bill down to your chest controlled.
2: Two seconds of holding the barbell at your chest in place.
1: One second on the concentric phase of the motion. Pushing the barbell back to its starting position with your arms straight.
Adaptations in training volume
The goal of your client, as well as the training phase that they are in, will include all variables such as sets, intensity, repetitions, tempo, and rest period. With all of these variables in mind, you can also find out what training volume your client should be at.
The five phases of the OPT training model
Phase number one: Stabilization endurance
- Repetitions: 12 to 20
- Sets: 1 to 3
- Tempo: 4/2/1 slow
- Rest: 0 to 90 seconds
- Intensity: 50% to 70% of one rep max
- Frequency: 2 to 4 times a week
- Duration: 4 to 6 weeks
- Core training tempo: 4/2/1
Phase number two: Strength endurance
- Repetitions: 8 to 12
- Sets: Between 2 and 4
- Tempo: Medium 2/0/2
- Rest: 0 to 60 seconds
- Intensity: 70% to 80%
- Frequency: Between 2-4 times a week
- Duration: 4 weeks
- Core training tempo: Medium
Phase number three: Hypertrophy training
- Repetitions: 6 to12
- Sets: 3 to 5
- Tempo: Medium 2/0/2
- Rest: 0 to 60 seconds
- Intensity: 75% to 85% of one rep max
- Frequency: 4 weeks
- Duration:4 weeks
- Core training tempo: Medium
Phase number four: Maximal strength training
- Repetitions: Between 1 and 5
- Sets: Between 4 and 6
- Tempo: x/x/x
- Rest: 3 to 5 minutes
- Intensity: 85% to 100%
- Frequency: Between 2-4 times a week
- Duration: 4 weeks
- Core training tempo:1/1/1
Phase number five: Power training
- Repetitions: Between 1 and 10
- Sets: Between 3 and 6
- Tempo: x/x/x
- Rest: 3 to 5 minutes
- Intensity: 10% BW
- Frequency: Between 2-4 times a week
- Duration: 4 weeks
- Core training tempo: x/x/x
If you want additional study materials, check out the team over at Trainer Academy. They have incredible study materials for NASM And I have a special limited-time discount for my readers. I also suggest you check out my review on Trainer Academy here.
NASM flashcards for Chapter 14
For figures 14.1 – 14.7 in Chapter 14, do we have to just know the resistance portion (reps, sets, tempo, intensity, etc.) for each phase of the OPT Model or do we have to know flexibility, core, balance, plyometric, SAQ for all 5 phases as well?
Hey Haaris, you should definitely be familiar with all 5 of the phases of the OPT model. All of these have a chance of appearing on your certification exam.