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NASM CPT > Module 8: Ch16-20 > Flashcards

Module 8: Ch16-20 Flashcards

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1
Q

What are 4 physiologic considerations for training youth ?

A
  1. VO2 peak similar to adults when adjusted for body weight
  2. Sub-maxiaml oxygen demand higher than adults
  3. Glycolytic enzyme lower than adults
  4. Sweating rate (decreased tolerance to temperature extremes)
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2
Q

Which functions decrease with age ?

A 
Maximum attainable heart rate
Cardiac output
Muscle mass
Balance
Coordination tissue elasticity
Bone mineral density
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3
Q

The condition of subcutaneous fat exceeding the amount of lean body mass

A

Obesity

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4
Q

What are 3 comorbidities common in obese clients ?

A

Hypertension
Cardiovascular disease
Diabetes

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5
Q

It is recommended that obese clients partake in this type of exercise to decrease orthopedic stress

A

Weight supported

Cycling or swimming

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6
Q

Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat ant protein

A

Diabetes

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7
Q

What are 4 special considerations for training clients with diabetes ?

A

Make sure client has appropriate footwear; have client keep a snack with them; use SMR with care and under supervision of physician; avoid excessive plyometric training and higher intensity training

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8
Q

What are 6 special considerations for clients with Hypertension ?

A
  1. Avoid heavy lifting and Valsalva maneuvers
  2. Don’t let clients overgrip equipment
  3. Modify tempo to avoid extended isometric and concentric muscle action
  4. Perform exercise in standing or seated position
  5. Allow client to stand up slowly
  6. Progress slowly
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9
Q

What blood pressure reading defines hypertension ?

A

Greater than 140/90

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10
Q

Circuit and PHA resistance training systems with appropriate rest intervals are recommended for clients with this chronic condition

A

Coronary heart disease

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11
Q

Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility

A

Osteoporosis

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12
Q

An inflammatory condition that affects the joint of the body

A

Arthritis

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13
Q

What are some training considerations for clients with arthritis ?

A

Avoid heavy lifting and high repetitions, and stay within pain-free ranges of motion

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14
Q

At what training volume can regular exercise within OPT model have a positive affect on the immune system ?

A

Low to moderate with moderate durations, 3 to 5 days per week

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15
Q

Which exercise positions should be avoided after 12 weeks of pregnancy ?

A

Supine and prone

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16
Q

Which stage of cardiorespiratory training is contraindicated for pregnant clients ?

A

Stage 3

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17
Q

What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion ?

A

90 minutes

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18
Q

Wha are 5 nutritional guidelines for weight loss ?

A

Proteins, Carbohydrates, Fats spread throughout the day; Choose whole grain and vegetables over refined grains and simple sugars; 4 to 6 meals per day; avoid empty calories
Drink adequate water

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19
Q

The sum of the processes by which an animal or plant takes in and uses food substances

A

Nutrition

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20
Q

The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in particular life stage and gender group

A

Estimated average requirement

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21
Q

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group

A

Recommended dietary allowance

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22
Q

A recommended average nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined

A

Adequate intake

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23
Q

The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases

A

Tolerable upper intake level

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24
Q

Values for nutrient that provide god guidelines for what constitutes an adequate intake of a nutrient

A

Dietary reference intake

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25
Q

Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate

A

Nonessential amino acids

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26
Q

What are 8 essential amino acids ?

A 
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
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27
Q

A food that supplies all of the essential amino acids in appropriate ratios

A

Complete protein

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28
Q

A food source low or lacking in one or more of the essential amino acids

A

Incomplete protein

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29
Q

What are the 10 nonessential amino acids ?

A 
Alanine
Asparagine
Aspartic Acid
Cystenine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
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30
Q

What are 2 semi-essential amino acids ?

A

Arginine

Histidine

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31
Q

One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and certain type of cancer

A

Fiber

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32
Q

Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods

A

Carbohydrates

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33
Q

What are the 3 disaccharides ?

A

Sucrose
Lactose
Maltose

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34
Q

How many calories are in a gram of carbohydrates ?

A

4 calories

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35
Q

What is the ultimate nutritional limiting factor for exercise performance?

A

Carbohydrate availability

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36
Q

What are 4 reasons why the body needs carbohydrates ?

A
  1. Preferred from of energy 2. Constant need for replacement
  2. Parts of central nervous system rely exclusively on carbohydrates
  3. Efficiently burn and use fat and protein
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37
Q

What are 5 things carbohydrates provide the body ?

A 
Nutrition
Satiety
Cellular fluid balance
Blood sugar levels
Protein conservation
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38
Q

How many calories are in a gram of fat ?

A

9

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39
Q

Which fatty acids are considered to have favorable effects on blood lipid profiles and many play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer ?

A

Monounsaturated fatty acids and polyunsaturated fatty acids

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40
Q

Which macronutrient is responsible for acting as transport for vitamins A, D, E, and K ?

A

Fat

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41
Q

For what 5 things does the body need fat ?

A
  1. Energy
  2. Structure and membrane function
  3. Precursors to hormones
  4. Cellular signals
  5. Regulation of uptake and excretion of nutrients in cells
42
Q

What percentage of human body weight is comprised of water ?

A

60%

43
Q

What 6 items decrease as a result of dehydration ?

A
  1. Blood volume
  2. Performance
  3. Blood pressure
  4. Sweat rate
  5. Cardiac output
  6. Blood flow to skin
44
Q

What 4 items increase as a result of dehydration ?

A
  1. Core temperature
  2. Heart rate
  3. Perceived exertion
  4. Use of muscle glycogen
45
Q

What 2 items are retained as a result of dehydration ?

A

Water and sodium

46
Q

What amount of fluid loss will adversely affect circulatory functions and decrease performance levels ?

A

2%

47
Q

What 4 bodily processes improve asa result of adequate consumption of water ?

A

Endocrine gland functioning
Liver function
Metabolic function
Body temperature regulation

48
Q

A substance that completes or makes an addition to daily dietary intake

A

Dietary supplement

49
Q

What is the traditional reason for use of dietary supplement ?

A

To provide the body with nutrient that might not be adequately supplied by a diet

50
Q

What 3 micronutrients can cause serious adverse effect such as birth defects, calcification of blood vessels and damage to sensory nerves ?

A

A, D, B6

51
Q

What 4 nutrients have the greatest potential for excess dosage in dietary supplements ?

A

Vitamin A, Vitamin D, Iron, Zinc

52
Q

What is the result of excess consumption of vitamin D ?

A

Calcification of blood vessels and kidney, heart and lung damage

53
Q

What is the potential result of excess calcium intake ?

A

Kidney stones

54
Q

What are the potential results of excess iron intake ?

A

Interference with absorption of other minerals and gastrointestinal irritation

55
Q

Substance ingested with the intention of increasing athletic performance

A

Ergogenic aids

56
Q

How much time does the fitness professional have to make a first impression ?

A

20 seconds

57
Q

What 6 actions can be taken to make a positive first impression ?

A 
Make eye contact
Introduce yourself
Smile 
Shake hands
Remember client names
Use positive body language
58
Q

What qualities are important to emphasize as a personal trainer ?

A 
Look professional
build relationships
Listen
Maintain confidentiality
Ensure safety
59
Q

What are 4 key predicators of exercise participation and adherence ?

A

Number of options
Support from outside environment
Convenience and location
Cost

60
Q

What are the transtheoretical model stages of change ?

A 
Pre-contemplation
Contemplation
Preparation
Action
Maintenance
Termination
61
Q

People at this stage of change have no intention to change, don’t exercise, and won’t start exercising in the next 6 months

A

Pre-contemplation

62
Q

People at this stage of change don’t exercise, but are thinking about starting within the next 6 months

A

Contemplation

63
Q

People at this stage of change exercise occasionally, plan to make it a regular thing within the next month, and may have unrealistic expectations

A

Preparation

64
Q

People at this stage are regularly exercising, but have not maintained the behavior for at least 6 months

A

Action

65
Q

The people in this stage of change have been regularly exercising for at least 6 months, but still may be tempted to return to old unhealthy habits

A

Maintenance

66
Q

Body language should always display a sense of what three characteristics ?

A

Openness
Friendliness
Warmth

67
Q

What provides motivation for exercise and the foundation for exercise prescription ?

A

Health concerns

68
Q

What is one of the primary reasons a person sticks to an exercise program ?

A

Stress reduction

69
Q

What is the next step after the first impression and discussing health concerns ?

A

Clarify goals

70
Q

What can lead to injury or a client dropping out of an exercise program

A

Unrealistic goals

71
Q

The aspect of a relationship characterized by similarity agreement, or congruity

A

Rapport

72
Q

What includes measurements of body composition, cardiorespiratory fitness, and movement quality ?

A

Initial session fitness assessments

73
Q

Type of questions that can be answered with one word; or a simple “yes” or “no”

A

Closed-ended (directive) questions

74
Q

Questions that cannot be answered with a simple “yes” or “no” and allow clients to give more information

A

Open-ended (non-directive) questions

75
Q

Communication using spoken words

A

Verbal communication

76
Q

What someone is thinking, reflected in body language

A

Non-verbal communication

77
Q

Explaining procedures and expectations, being sensitive to clients feelings consistency, and positivity are all examples of what ?

A

Effective communication skills

78
Q

What are the elements of active listening ?

A

Pat attention
Avoid distractions
Look the speaker in the eye
provide feedback when the speaker is finished

79
Q

Technique to make sure a client understood was what said in order to communicate understanding

A

Reflection

80
Q

Draws all important points of conversations together and allows clients to clarify what was said

A

Summary

81
Q

Positive comments showing appreciations for a client’s thoughts, plans, or skills

A

Affirmations

82
Q

What are 4 primary kinds of support ?

A

Instrumental
Emotion
Information
Companionship

83
Q

Practical factors, like transportation to the gym or a spotter when lifting, are examples of what kind of support ?

A

Instrumental support

84
Q

How is emotional support best expressed ?

A 
Encouragement
Caring
Empathy
Concern 
Praise
85
Q

The directions, advice, suggestions, and feedback given to a client by the fitness professional

A

Informational support

86
Q

Family, friends, and coworkers that positively impact exercise adherence

A

Companionship support

87
Q

What are 3 primary barriers to exercise ?

A

Busy schedule (lack of time)
Poor social support
Low self-confidence

88
Q

What are 3 barriers to exercise that come from unrealistic goals ?

A

Lower motivation
Decreased self-esteem
Don’t provide sense of success

89
Q

The misperception overemphasizing the difference between ones own body type and others

A

Social physique anxiety

90
Q

What is the primary motivation for clients to use the services of health and fitness professionals ?

A

Improve quality of life

91
Q

After what length of time do many individuals drop out from exercising ?

A

6 months

92
Q

What are 3 behavioral strategies to improve exercise adherence ?

A

Self-management
Goal setting
Self-monitoring

93
Q

The ability to look at one’s thoughts, behaviors, and emotions, and change what isn’t working

A

Self-management

94
Q

For what does the SMART goal acronym stand ?

A 
Specific
Measurable
Attainable
Realistic 
Timely
95
Q

Goals that are challenging but not extreme

A

Attainable

96
Q

What function does an exercise log serve for exercise adherence ?

A

Self-monitoring

97
Q

Strategies that aim to change a client’s thought and attitudes toward exercise

A

Cognitive strategies

98
Q

What are some strategies to increase exercise adherence ?

A

Positive self talk,

Imagery

99
Q

Process that produces internalized experiences to support exercise adherence by visualizing things that pertain to goal attainment

A

Imagery

100
Q

What are the use of imagery enhances during exercise ?

A

Confidence,
Muscular control,
Positive feelings and outcome

101
Q

What are 5 psychological benefits of exercise ?

A 
Promotes postive mood,
Reduces stress,
Improves sleep,
Reduces depression,
Reduces anxiety

NASM CPT (7 decks)

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