NASM section 4
training with intense intervals training that uses short bursts of very intense exercise
interspersed with only a few minutes of rest or low-intensity exercise
Deconditioned
an absence of core and joint stability, muscle imbalances, decreased flexibility, and other
physical fitness issues. Risk assessment for health (HRA) A screening tool used to evaluate
the benefits and the risks associated with starting any type of exercise that is strenuous in
nature.
Contraindications
A specific situation where a medication, procedure, or exercise should be avoided because
it may prove to be harmful to the individual.
questionnaire about readiness for physical activity (par-q+) a comprehensive questionnaire
designed to determine a person's physical readiness for structured exercise. PAR-Q+
Questionnaire on Getting Ready for Physical Activity screenings that give false positives a
screening in which the results of the health risk assessment might suggest that a medical
clearance is required when one is not. Questionnaire about medical history (HHQ) a list of
questions that ask about your health history and habits, like how you exercise, what you eat,
and how you live in general. common HHQ inquiries lifestyle habits like exercising, eating
right, getting enough sleep, dealing with stress, working, and having fun. The questionnaire
will also ask about the person's medical history, such as whether they have had any injuries,
surgeries, chronic conditions, or medications in the past. Thermoregulation
The physiological process by which the body keeps its internal temperature relatively
constant, which includes things like sweating to cool the body and shivering to warm it.
perivascular vasodilation The action of expanding the diameter of a blood vessel near the
surface of the skin, which helps remove heat from the body.
BP (blood pressure) The outward pressure exerted by the blood on the vessel walls;
reported as systolic/diastolic.
SBP, or systolic blood pressure, The first (top) number recorded is the pressure in arteries
and other blood vessels during heart contraction. DBP, or diastolic blood pressure, The
second (bottom) number that is recorded is the pressure in arteries and other blood vessels
when the heart is at rest or between beats. Why does NASM recommend fitness
professionals measure resting heart rate (RHR) at the radial pulse versus the carotid pulse?
Pressure on the vagus nerve, which is located next to the carotid artery, can slow a client's
heart rate response. Seven sites for Jackson and Pollock's measurement protocol Chest,
mid-axillary, subscapular, triceps, abdomen, suprailiac, and thigh for both men and women
Measurements of the skinfolds A technique used to estimate body fat in which calipers are
used to pinch the skin in certain areas of the body.
Jackson and Pollock's three-site protocol for measuring locations Men: Thighs, abdomen,
and chest Women: thigh, suprailiac, and triceps Four-site Durnin- Womersley protocol
Biceps, triceps, subscapular, and suprailiac muscles in both genders Bioelectrical
Impedance Analysis (BIA)
A body composition assessment technique that estimates body fat percentage by
measuring the resistance to the flow of electrical currents introduced into the body.
, Anthropometry
the scientific study of the human body's measurements and proportions. Principle of
Archimedes the buoyant force on an object is equal to the weight of the fluid displaced by
the object
fitness in the respiratory system The ability of the circulatory and respiratory systems to
provide the body with oxygen during activity.
assessments of the heart and lungs protocols designed to assess an individual's aerobic
fitness. can be done in a variety of ways, such as on a bicycle, a step machine, or a
treadmill. They can be very simple or very complicated, depending on the client's abilities
and the fitness goals they want to achieve. Cardiorespiratory assessments help the fitness
professional identify starting exercise intensities that are safe and effective for clients, as
well as appropriate modes of cardiorespiratory exercise.
VO2max
the maximum amount of oxygen the body can take in and use during exercise
recovery heart rate
heart rate after exercise
Three-minute YMCA step test An aerobic test that measures the cardiovascular fitness of
an individual based on a 3-minute bout of stair-stepping at a specific cadence.
Step height of 12 inches Rockport Walk Test
an aerobic test for people who are old or not very fit in which they are told to walk as fast as
possible and have their pulse taken right after they finish one mile. 1.5-mile run-through
measures cardiorespiratory endurance by requiring the participant to complete the 1.5-mile
course in the shortest amount of time possible. talk test
an aerobic test that evaluates a participant's capacity to talk or maintain a conversation
during a variety of intensity levels of an activity. threshold for ventilation (VT1) The point at
which the body uses an equal mix of carbohydrate and fat as fuel sources.
The VT1 Test an incremental test that takes place on any device (like a treadmill or bicycle)
and gradually increases in intensity. It uses the interpretation of a person's speech to
pinpoint a specific time when the body's metabolism changes significantly. steady state heart
rate
Any stage at which the physiological response of heart rate from the cardiovascular system
becomes relatively constant in relation to the amount of work being performed (i.e., the heart
rate response matches the level of work being performed).
Ventilatory threshold 2 (VT2)
The point where glucose provides nearly all of the energy for the activity.
Talk test for VT2 measures the intensity at which the body can sustainably work at its
highest steady-state intensity for more than a few minutes. System of Anaerobic Energy
Energy systems used to perform work in which glycogen is converted to glucose and oxygen
is insufficient to break down pyruvate and create adenosine triphosphate.
Which measurement of aerobic fitness is the most reliable? vo2max
Which of the following is the part of the cell that uses nutrients to create energy for the cell?
mitochondria
From the list of assessments provided, which should be conducted first to preserve its
validity?
The body's composition Flexibility
Physical fitness Cardiorespiratory fitness
composition of the body Hypertension stage 1 130-139/80-89 mmHg
Hypertension stage 2 >160/>100 mmHg
training with intense intervals training that uses short bursts of very intense exercise
interspersed with only a few minutes of rest or low-intensity exercise
Deconditioned
an absence of core and joint stability, muscle imbalances, decreased flexibility, and other
physical fitness issues. Risk assessment for health (HRA) A screening tool used to evaluate
the benefits and the risks associated with starting any type of exercise that is strenuous in
nature.
Contraindications
A specific situation where a medication, procedure, or exercise should be avoided because
it may prove to be harmful to the individual.
questionnaire about readiness for physical activity (par-q+) a comprehensive questionnaire
designed to determine a person's physical readiness for structured exercise. PAR-Q+
Questionnaire on Getting Ready for Physical Activity screenings that give false positives a
screening in which the results of the health risk assessment might suggest that a medical
clearance is required when one is not. Questionnaire about medical history (HHQ) a list of
questions that ask about your health history and habits, like how you exercise, what you eat,
and how you live in general. common HHQ inquiries lifestyle habits like exercising, eating
right, getting enough sleep, dealing with stress, working, and having fun. The questionnaire
will also ask about the person's medical history, such as whether they have had any injuries,
surgeries, chronic conditions, or medications in the past. Thermoregulation
The physiological process by which the body keeps its internal temperature relatively
constant, which includes things like sweating to cool the body and shivering to warm it.
perivascular vasodilation The action of expanding the diameter of a blood vessel near the
surface of the skin, which helps remove heat from the body.
BP (blood pressure) The outward pressure exerted by the blood on the vessel walls;
reported as systolic/diastolic.
SBP, or systolic blood pressure, The first (top) number recorded is the pressure in arteries
and other blood vessels during heart contraction. DBP, or diastolic blood pressure, The
second (bottom) number that is recorded is the pressure in arteries and other blood vessels
when the heart is at rest or between beats. Why does NASM recommend fitness
professionals measure resting heart rate (RHR) at the radial pulse versus the carotid pulse?
Pressure on the vagus nerve, which is located next to the carotid artery, can slow a client's
heart rate response. Seven sites for Jackson and Pollock's measurement protocol Chest,
mid-axillary, subscapular, triceps, abdomen, suprailiac, and thigh for both men and women
Measurements of the skinfolds A technique used to estimate body fat in which calipers are
used to pinch the skin in certain areas of the body.
Jackson and Pollock's three-site protocol for measuring locations Men: Thighs, abdomen,
and chest Women: thigh, suprailiac, and triceps Four-site Durnin- Womersley protocol
Biceps, triceps, subscapular, and suprailiac muscles in both genders Bioelectrical
Impedance Analysis (BIA)
A body composition assessment technique that estimates body fat percentage by
measuring the resistance to the flow of electrical currents introduced into the body.
, Anthropometry
the scientific study of the human body's measurements and proportions. Principle of
Archimedes the buoyant force on an object is equal to the weight of the fluid displaced by
the object
fitness in the respiratory system The ability of the circulatory and respiratory systems to
provide the body with oxygen during activity.
assessments of the heart and lungs protocols designed to assess an individual's aerobic
fitness. can be done in a variety of ways, such as on a bicycle, a step machine, or a
treadmill. They can be very simple or very complicated, depending on the client's abilities
and the fitness goals they want to achieve. Cardiorespiratory assessments help the fitness
professional identify starting exercise intensities that are safe and effective for clients, as
well as appropriate modes of cardiorespiratory exercise.
VO2max
the maximum amount of oxygen the body can take in and use during exercise
recovery heart rate
heart rate after exercise
Three-minute YMCA step test An aerobic test that measures the cardiovascular fitness of
an individual based on a 3-minute bout of stair-stepping at a specific cadence.
Step height of 12 inches Rockport Walk Test
an aerobic test for people who are old or not very fit in which they are told to walk as fast as
possible and have their pulse taken right after they finish one mile. 1.5-mile run-through
measures cardiorespiratory endurance by requiring the participant to complete the 1.5-mile
course in the shortest amount of time possible. talk test
an aerobic test that evaluates a participant's capacity to talk or maintain a conversation
during a variety of intensity levels of an activity. threshold for ventilation (VT1) The point at
which the body uses an equal mix of carbohydrate and fat as fuel sources.
The VT1 Test an incremental test that takes place on any device (like a treadmill or bicycle)
and gradually increases in intensity. It uses the interpretation of a person's speech to
pinpoint a specific time when the body's metabolism changes significantly. steady state heart
rate
Any stage at which the physiological response of heart rate from the cardiovascular system
becomes relatively constant in relation to the amount of work being performed (i.e., the heart
rate response matches the level of work being performed).
Ventilatory threshold 2 (VT2)
The point where glucose provides nearly all of the energy for the activity.
Talk test for VT2 measures the intensity at which the body can sustainably work at its
highest steady-state intensity for more than a few minutes. System of Anaerobic Energy
Energy systems used to perform work in which glycogen is converted to glucose and oxygen
is insufficient to break down pyruvate and create adenosine triphosphate.
Which measurement of aerobic fitness is the most reliable? vo2max
Which of the following is the part of the cell that uses nutrients to create energy for the cell?
mitochondria
From the list of assessments provided, which should be conducted first to preserve its
validity?
The body's composition Flexibility
Physical fitness Cardiorespiratory fitness
composition of the body Hypertension stage 1 130-139/80-89 mmHg
Hypertension stage 2 >160/>100 mmHg
