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NASM Nutrition and Program Design 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 NASM Nutrition and Program Design flashcards as text

  1. According to NASM, how many kilocalories does one gram of dietary fat provide?

    Answer: 9 kcal

    Fat is the most energy-dense macronutrient at 9 kcal per gram.

  2. A client wants to lose fat. Which caloric approach does NASM recommend as the safest starting point?

    Answer: A moderate deficit of about 250-500 kcal per day

    A modest 250-500 kcal daily deficit supports gradual, sustainable fat loss.

  3. In the OPT model, which phase focuses on muscular endurance and stabilization?

    Answer: Phase 1: Stabilization Endurance

    Phase 1, Stabilization Endurance, builds core and joint stability with muscular endurance.

  4. What is the general daily protein recommendation range NASM cites for active individuals?

    Answer: 1.2-2.0 g/kg

    Active individuals generally benefit from roughly 1.2-2.0 grams of protein per kilogram of body weight.

  5. Which micronutrient category includes vitamins A, D, E, and K?

    Answer: Fat-soluble vitamins

    Vitamins A, D, E, and K are the fat-soluble vitamins.

  6. For a Phase 1 stabilization endurance workout, what tempo does NASM recommend for resistance exercises?

    Answer: 4/2/1 (slow)

    A slow 4/2/1 tempo enhances stabilization and time under tension in Phase 1.

  7. How many liters of water does NASM generally suggest as a baseline daily intake for adults?

    Answer: About 2-3 liters

    Roughly 2-3 liters per day is a common baseline hydration target for adults.