General Info Flashcards
BMI range for under weight
Under 18.5
BMI range for healthy weight
18.5 to 24.9
BMI range for overweight
25 to 29.9
BMI range for Obesity
30 to 34.9
BMI range for Obesity 2
35 to 39.9
BMI range for Obesity 3
40 and greater
BMI Calculation
Metric: kg / height meters squared
Conv: 703 x lbs / height inches squared
Normal BP
Under 120 / 80
Elevated BP
120 to 129 / under 80
BP indicating Stage 1 HTN
130 to 139 / & or 80 to 89
BP indicating Stage 2 HTN
140 and higher / & or 90 and higher
BP indicating HTN Crisis
Greater than 180 / & or greater than 120
LDL cholesterol limit
Less than 100 mg per d/l
Diabetes
Chronic disease that affects the body’s ability to metabolize glucose.
Type 1 Diabetes
Congenital disease in which the pancreas does not produce adequate levels of the hormone insulin, resulting in high blood sugar.
Type 2 Diabetes
Chronic disease in which blood sugar remains elevated due to insulin resistance.
Insulin resistance
A condition in which consistently excess intake of carbs results in excess insulin production. The insulin message to uptake glucose is ignored by cells that are already saturated with glucose, leaving blood sugar level high, leading to Type 2 diabetes.
NASM Code of Conduct: Professionalism
Abide by Code of Conduct
Client Safety: Stay w/i scope of practice & maintain CPR
Maintain CE
NASM Code of Conduct: Legal & Ethical
Obey all laws & accept responsibility.
Maintain accurate and truthful records.
NASM Code of Conduct: Business Pract.
-Liability insurance
-Adequate & truthful client notes
-Truthfully represent quals.
-Maintain financial, tax, appt. records for min of 4 years.
-Comply with employer laws
NASM Continuing Ed. Requirement
2.0 CE credits every 2 years
0.1 for CPR refresher
0.1 credits per CE hour, so 19 hrs of CE & CPR every 2 years
SWOT Analysis
Strengths
Weaknesses
Opportunities
Threats
Psychology of Exercise
Defined by motivation and social influences.
Initial Questions for Clients
Goals
Barriers to exercise
Level of Social Support
Social Support: Instrumental
Instrumental social support is a definite act that removes a barrier and enables exercise.
Social Support: Other examples
Emotional: encouragement
Informational: tips
Companionship: workout pal
Foundation of Behavioral Change Techq.
Self-determination Theory:
Competency
Sense of Belonging
Autonomy
Affective Judgement
Expected level of enjoyment.
Subjective Norms
Belief that an important person or group will approve & support a behavior.
Stages of Change: Precontemplation
Individual does not exercise and is not planning to w/i next 6 months.
Stages of Change: Contemplation
Individual is not currently exercising but plans to do so in the next 6 months.
Stages of Change: Preparation
The individual plan to exercise soon & may have begun sporadically exercising.
Stages of Change: Action
Individual has been exercising for less than 6 months.
Stages of Change: Maintenance
The individual has been exercising for 6 months or more.
Motivational Interviewing
Helps enhance the desire to change by resolving a client’s ambivalence.
SMART Goals
Specific
Measurable
Attainable
Realistic
Timely
Reverse Listing
Replace negative statements w/ positive
Cognitive Fusion
Believing one’s thoughts to be true
Appearance Imagery
Imagined appearance or health-related outcome
Energy Imagery
Imagined image that will increase energy or relieve stress. A future outcome imagined.
Technique Imagery
Mentally rehearsing exercise technique
Implementation intention
A BCT that is a plan that drives behavior by finding cues toward action
