NASM Unit 5 Flashcards
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.
Biomechanics
Represents the pressure within the arterial system when the heart is resting and filling with blood.
Diastolic blood pressure
The heart rate training zone between 65 to 75% that builds an aerobic base and aids in recovery.
Zone 1
What are three guidelines for the health and fitness professional when taking the radial pulse of a client?
Touch should be gentle, take the pulse when the client is calm, take the pulse over the course of 3 days (at the same time each day) and average the results to ensure accuracy
Name the functional unit of the muscle that lies in the space between two Z lines. It produces muscular contraction and is formed by repeating sections of actin and myosin.
Sarcomere
Represents the pressure within the arterial system after the heart contracts.
Systolic blood pressure
Name the muscles involved in respiratory inspiration.
Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor
The heart rate training zone between 86 to 95% that builds high-end work capacity.
Zone 3
The heart rate training zone between 76 to 85% that increases both aerobic and anaerobic endurance.
Zone 2
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat.
Bioelectrical impedance
Program Design
A purposeful system or plan put together to help an individual achieve a specific goal
Acute Variables
Important components that specify how each exercise is to be performed.
Repetition
One complete movement of a single exercise.
Set
A group of consecutive repetition.
Training Intensity
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.
Repetition Tempo
The speed with which each repetition is performed.
Rest Interval
The time taken to recuperate between sets.
Training Volume
Amount of physical training performed within a specified period.
Training Frequency
The number of training sessions performed during a specific period (usually 1 week).
Training Duration
The timeframe of a workout or the length of time spent in one phase of training.
Exercise Selection
The process of choosing appropriate exercises for a client’s program.
Training Plan
The specific outline, created by a fitness professional to meet a client’s goals, that details the form of training, length of time, future changes, and specific exercises to be performed.
Annual Plan, Monthly Plan, Weekly Plan
Generalized training plan that spans this time frame and shows which exercises are required each day of the week.
Tempo
Controls the amount of time that the muscle if active or producing tension - concentrically, isometrically, and/or eccentrically.
NASM Tempos Formula
a/b/c
a=eccentric
b=isometric
c=concentric
