NASM-CPT NASM Nutrition and Program Design 1 — Questions and Answers
Question 1: What is the NASM recommended macronutrient distribution for general fitness?
- Approximately 45-65% carbohydrates, 20-35% fat, and 10-35% protein based on AMDR guidelines (Correct answer)
- 90% protein, 5% carbs, 5% fat
- Equal thirds of each macronutrient
- 100% protein for muscle building
Correct 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.
Question 2: What is the principle of specificity (SAID principle) in NASM program design?
- Specific Adaptation to Imposed Demands — the body adapts specifically to the type of stress placed on it (Correct answer)
- All exercises produce the same adaptations
- Training must be non-specific to be effective
- Only cardiovascular exercise matters
Correct 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.
Question 3: What is the acute variable of 'tempo' in NASM exercise prescription?
- The speed of each phase of a repetition, expressed as eccentric/isometric/concentric/isometric times (Correct answer)
- The music speed during exercise
- The total workout duration
- The number of exercises per session
Correct 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.
Question 4: What is the recommended progression model for increasing training intensity?
- Increase intensity by no more than 5-10% per week, following the principle of progressive overload (Correct answer)
- Double the weight every week
- Increase by 50% each session
- No progression is needed once a routine is established
Correct 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.
Question 5: How should a NASM-CPT design a program for a client with postural distortion patterns?
- Begin with Phase 1 corrective exercises targeting identified imbalances before progressing to higher training phases (Correct answer)
- Skip directly to Phase 5 power training
- Only perform cardiovascular exercise
- Use the same program regardless of assessment findings
Correct 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.
Question 6: What is the role of core training across all OPT phases?
- Core training progresses from stabilization (Phase 1) to strength (Phases 2-4) to power (Phase 5), included in every phase (Correct answer)
- Core training is only needed in Phase 1
- Core training is optional for advanced clients
- Core training means doing sit-ups only
Correct 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.
NASM-CPT NASM Nutrition and Program Design 1
What is the NASM recommended macronutrient distribution for general fitness?