NASM Unit 5

Question 1

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

Answer 1

Biomechanics

Question 2

Represents the pressure within the arterial system when the heart is resting and filling with blood.

Answer 2

Diastolic blood pressure

Question 3

The heart rate training zone between 65 to 75% that builds an aerobic base and aids in recovery.

Answer 3

Zone 1

Question 4

What are three guidelines for the health and fitness professional when taking the radial pulse of a client?

Answer 4

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

Question 5

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.

Answer 5

Sarcomere

Question 6

Represents the pressure within the arterial system after the heart contracts.

Answer 6

Systolic blood pressure

Question 7

Name the muscles involved in respiratory inspiration.

Answer 7

Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor

Question 8

The heart rate training zone between 86 to 95% that builds high-end work capacity.

Answer 8

Zone 3

Question 9

The heart rate training zone between 76 to 85% that increases both aerobic and anaerobic endurance.

Answer 9

Zone 2

Question 10

The method of measuring body fat percentages that conducts an electrical current through the body to measure fat.

Answer 10

Bioelectrical impedance

Question 11

Program Design

Answer 11

A purposeful system or plan put together to help an individual achieve a specific goal

Question 12

Acute Variables

Answer 12

Important components that specify how each exercise is to be performed.

Question 13

Repetition

Answer 13

One complete movement of a single exercise.

Question 14

Set

Answer 14

A group of consecutive repetition.

Question 15

Training Intensity

Answer 15

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Question 16

Repetition Tempo

Answer 16

The speed with which each repetition is performed.

Question 17

Rest Interval

Answer 17

The time taken to recuperate between sets.

Question 18

Training Volume

Answer 18

Amount of physical training performed within a specified period.

Question 19

Training Frequency

Answer 19

The number of training sessions performed during a specific period (usually 1 week).

Question 20

Training Duration

Answer 20

The timeframe of a workout or the length of time spent in one phase of training.

Question 21

Exercise Selection

Answer 21

The process of choosing appropriate exercises for a client’s program.

Question 22

Training Plan

Answer 22

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.

Question 23

Annual Plan, Monthly Plan, Weekly Plan

Answer 23

Generalized training plan that spans this time frame and shows which exercises are required each day of the week.

Question 24

Tempo

Answer 24

Controls the amount of time that the muscle if active or producing tension - concentrically, isometrically, and/or eccentrically.

Question 25

NASM Tempos Formula

Answer 25

a/b/c

a=eccentric
b=isometric
c=concentric