NASM Nutrition and Program Design Flashcards
6 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 6 NASM Nutrition and Program Design flashcards as text
What is the NASM recommended macronutrient distribution for general fitness?
Answer: Approximately 45-65% carbohydrates, 20-35% fat, and 10-35% protein based on AMDR guidelines
NASM follows the Acceptable Macronutrient Distribution Ranges: 45-65% carbohydrates, 20-35% fat, and 10-35% protein, adjusted based on individual goals, activity level, and body composition.
What is the principle of specificity (SAID principle) in NASM program design?
Answer: Specific Adaptation to Imposed Demands — the body adapts specifically to the type of stress placed on it
The SAID principle states that the body adapts specifically to the demands placed on it. Training for strength produces strength adaptations, endurance training produces endurance adaptations, etc.
What is the acute variable of 'tempo' in NASM exercise prescription?
Answer: The speed of each phase of a repetition, expressed as eccentric/isometric/concentric/isometric times
Tempo prescribes the time for each movement phase: eccentric (lowering), isometric pause at bottom, concentric (lifting), isometric pause at top. Example: 4/2/1/1 means 4 seconds eccentric, 2 seconds hold, 1 second concentric, 1 second hold.
What is the recommended progression model for increasing training intensity?
Answer: Increase intensity by no more than 5-10% per week, following the principle of progressive overload
Progressive overload should increase gradually (5-10% per week) to allow adequate adaptation and minimize injury risk, applied through increased weight, repetitions, sets, or decreased rest periods.
How should a NASM-CPT design a program for a client with postural distortion patterns?
Answer: Begin with Phase 1 corrective exercises targeting identified imbalances before progressing to higher training phases
Clients with postural distortions should start with Phase 1 incorporating corrective exercise strategies (inhibit, lengthen, activate, integrate) to address identified movement compensations before progressing through the OPT model.
What is the role of core training across all OPT phases?
Answer: Core training progresses from stabilization (Phase 1) to strength (Phases 2-4) to power (Phase 5), included in every phase
Core training systematically progresses: stabilization exercises (drawing-in, planks) in Phase 1, dynamic strength exercises (cable rotations) in Phases 2-4, and explosive core power exercises (medicine ball throws) in Phase 5.