Chapter 1- Show up Fitness Review for NASM CPT

Question 1

General things to know:

Answer 1

NASM loves anything and everything about stabilization. If the questions EVER uses the
term, “Proprioceptively enriched environment,” the answer will ALWAYS be STABILZATION.

• 4/5 or 80% of the population has low back pain.
• 75% of the population is overweight / obese.
• Type II diabetes is 90% of diabetics and referred to as insulin resistant (Type I is genetic.)
• Obesity is defined by a Body Mass Index (BMI) of greater than 30. Normal range is
18.5-24.9, overweight is 25-29.9

Question 2

Three Blocks of the OPT model:

Answer 2

1. Stabilization
2. Strength
3. Power

The three blocks are broken
down into 5 phases.
Phase 1 = Stabilization Endurance
Phases 2-4 = Strength (2.strength endurance, 3.hypertrophy, 4.Maximal strength)
 Phase 5 = Power

Question 3

Phase 1 OPT model Stabilization Endurance

Answer 3

Acute Variables are:
• 4-2-1 tempo
• 0-90 second rest period
• Vertical Loading
• 1-3 sets
• 50-70% intensity
• 4-6 weeks in duration (as with all phases)
• Important for correcting muscular imbalances, strengthening ligaments and tendons, and
anything associated with proprioception.

Question 4

Phase 2 OPT model Strength Endurance

Answer 4

Acute Variables are:
• Super Sets: Two exercises performed back to back without any rest:
• Bench Press into a Push-up; Squats into a step-up; Pull-Up into a single arm cable row;
Military Press into Scaption (NASM term for shoulder stabilization exercise.)

Question 5

Phase 3 OPT model Hypertrophy

Answer 5

Acute Variables are:
• 2-0-2 tempo
• 0-60 second rest period
• Horizontal Loading
• 3-5 sets
• 75-85% intensity
• Important for adding size (hypertrophy is the opposite of atrophy, it means to grow the size
of muscle fibers.)

Question 6

Phase 4 OPT model Maximal Strength

Answer 6

Acute Variables are:
• X-X-X tempo
• 3-5 minute rest period
• Horizontal Loading
• 4-6 sets
• 85-100% intensity
• Important for optimizing rate of force.

Question 7

Phase 5 OPT model Power

Answer 7

Acute Variables are:
• X-X-X tempo
• Super Sets (like Phase 2), BUT it’s strength (1-5 reps Heavy) followed by power (1-10 reps
explosive):
• Bench Press into Plyometric Push-up; Pull-Up into Ball Slams; Squats into Jumps.
• 3-5 minute rest period
• Horizontal Loading
• 3-6 sets
• 85-100% intensity for exercise 1, followed by 30-45% or 10% of body weight for exercise 2.
• Important for optimizing rate of force and explosiveness.

Question 8

What is overweight?

Answer 8

Refers to a person w/a body mass index of 25-29.29, or who is between 25-30 pounds over the recommended weight for their height.

75% of the population is obese/overweight.

• BMI for overweight 25-29.29
• Normal is 18.5-24.9

Question 9

What is obesity?

Answer 9

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30ibs over the recommended weight for their height.

• Defined by a BMI greater than 30.
• 75% of the populations is obese/overweight.

Question 10

What is a super-set?

Answer 10

Set of two exercised that are performed back to back ,with out any rest time between them.