NASM CPT Ch.16, 17, 19, 20 Flashcards
YOUTH
- more common due to less phys ed classes
- OH squat assessment
- correct compensations when young
- progress on postural control no on weights
May need to start off sitting
seniors - level determined by client; seated may be most unstable they can handle
Considerations for Seniors as these decrease as we age:
- max attainable HR
- cardiac output
- muscle mass
- balance and coordination
- connective tissue elasticity
- bone mineral density
BMI common tool used with
obese - 25-29.9 is overweight; over 30 obese
Obese perform exercises
seated or standing
be aware of surrounding
make sure client is comfortable
avoid pulling into positions that make clients feel self conscious
Clients with hypertension
blood pressure over 140/90
seated or standing exercises
avoid lying down
Clients with osteoporosis
decrease in bone mass/density fragile bones - commonly affect neck of the femur bone and lumbar vertebrae progress in seated/standing avoid spinal loading exercises squat and leg press exhaustion
Chronic joint inflammation
arthritis
degeneration of cartilage in joints
osteoarthritis
immune system mistakenly attacks it’s own tissue in the joints
rheumatoid arthritis
SMR with arthritic clients
only if they can tolerate it
avoid heavy lifting and high reps
Pregnant clients
after 12wks, avoid prone/supine
avoid smr in areas of swelling or varicose veins
avoid plyo in 2nd and 3rd trimester
- unit of expression of energy equals to 1000 cals
kilocalorie
– amount of heat required to raise the temp of 1 kilo of liter of water 1 degree celsius
TDEE
total energy expenditure
amount of energy spent on average in a typical day
TDEE
amount of energy spent at rest
RMR - resting metabolic rate;
70% of total expenditure
amount of energy expended above RMR as a result of the processing of food (digestion) or use
TEF - thermic effect of food
6-10% of total energy expenditure
amount of energy expended above RMR and TEF associated with physical activity
Physical activity - 20% of total energy expenditure for a sedentary person
- builds and repairs tissues
- converted into fuel if running low on carbs/energy
- 4 cals/gram
- made of amino acids
protein
Protein is made of
amino acids
types of amino acids
essential and non-essential
essential amino acids
must get these from diet
nonessential amino acids
can make within our body
protein must be broken down into what to be absorbed?
amino acids -
starts in mouth with chewing
protein denatured into smaller peptide chains in stomach
intestines break the peptide into aminos that are absorbed in bloodstream - body uses them to biuld muscle, convert into energy or if needed glugoneogenesis
excess protein is stored as
fat
Complete protein
contains all essential amino acids in right ratio
meats and diary products
Incomplete Protein
low or lacking in essential amino acids
peanut butter
limiting factor
amino acid missing in the smallest amount
food lacking aminos is not combined with a source high in that missing amino acid the body will only be able to synthesize protein until the limiting amino acid runs out
What macro should comprise 10-35% of diet?
Protein - provides satiety, exercise can increase the need for it.
Requirements increase when overall energy intake decreases
Excess calories of protein will be stored as fat
Adequate carb levesl will spare protein for tissue building and repair
Protein above 35% is not recommended. T/F
True - due to lower fiber, higher intake of saturated fat, decreased glycogen stores, dehydration
What are the recommended protein intake for a sedentary adult?
0.8k (.4g/lb)
What is the recommended protein intake for endurance athletes?
1.2-1.4k (.5-.6g/lb)
What is the recommended protein intake for strength athletes?
1.2-1.7k (.5-.8g/lb)
Sugar, starches and fiber are what?
carbs - 4cal/g; primary energy source for all body function and muscular exertion
Simple carbs
Monosaccharides and Disaccharides
Glucose, Galactose and Fructose are
Monosaccharides
Sucrose, lactose and maltose are
Disaccharides
Polysaccharides are
complex carbs - starch
Disaccharides and Polysaccharides are broken down into
monosaccharides through digestion
the rate at which a carb raises blood glucose and the rate at which insulin increases
glycemic index - higher rating has more fiber, due to taking longer to digest the food
Excess carbs are stored as
fat
Carbs do not cause weight gain. What does?
Excess calories
Preferred source of energy during exercise is
carb
ATP-PC and Glycolysis run on
carbs
what is important to consume before and after exercise?
carbs
Why is it important to consume carbs after exercise?
to restore glycogen stores
during exercise lasting longer than 1 hr, to maintain blood glucose levels, you need to consume
carbs - body cannot burn fat without carbs
Fat burns in a ____________flame
carb
how much carbs should you consume within 30 minutes of exercise to maximize recovery?
1.5g/kg within 30 minutes of exercise
% carbs of total calorie intake
45-65% (depends on exercise level and preference)
% protein of total calorie intake
10-37%
carbs are required for metabolizing
fat
too much refined processed carbs, sugar and high glycemic foods can lead to
uncontrolled spikes in blood sugar, low energy, and increased appetite
_________is not a source of energy
fiber
this macro provides bulk and satiety
fiber - also good intestinal motility
can lower risk of heart disease and cancer
this macro regulates blood glucose levels
fiber
how much daily fiber is recommended for men?
38g/day
How much daily fiber is recommended for women?
25g/day
Triglycerides, fats, oils, phospholipids and sterols are forms of what?
lipids
Fat is ___cals per gram
9
These fats raise bad cholesterol (LDL), no double bonds
Saturated Fats
What type of fats are olive oil, canola oil, peanuts, avocado?
Monounsaturated Fats - 1 double bond
What type of fats are meat, poultry, dairy and coconut oil?
Saturated Fats
Vegetable oil, fish, nuts and seeds are examples of what type of fat?
Polyunsaturated - many double bonds, may help reduce heart disease, hypertension, arthritis and cancer
What macro provides energy for low intensity activities?
fat
Transportation of fat soluble vitamins
A, D, E and K
Fats - fullness -signals of satiety and
hormone cholecystokinin (CCK)
For weight loss, small amounts of
fat in diet
Fats
structure of membrane function
precursors to hormones
cellular signals
regulation of uptake and excretion of nutrients in cells
What percentage of the human body is water?
60
How much water a day for men?
3.0L
How much water a day for women?
2.2L
How much % loss of body weight of water will negatively affect circulatory system and decrease performance?
2%
Effects of dehydration
decreased blood volume, performance, blood pressure, sweat rate, increased core temperature, water retention, increased HR, sodium retention, decreased cardiac output, decreased blood flow to skin, increased perceived exertion, increased use of muscle glycogen
Fat Loss -
- small decreases in food /beverage calories and increase activity
- limit alcohol
- choose whole grains and fiber rich foods
- avoid empty calories and highly processed foods
- drink water
- have clients weigh and measure food for 1 week
Lean Body Mass
- eat 4-6 meals/day
- spread protein intake throughout the day
- ingest protein and carb within 90 minutes of a workout
- adequate protein and carbs in the diet
Stages of Change
precontemplation contemplation preparation action maintenance
the phase of change where no intention of change
precontemplation - education and dispelling myths
Phase of change when client has started exercising a little
preparation - structure client’s life as an exercises, establish goals, and set up support network
Phase of change - no exercise but thinking about it
contemplation - education
phase of change - client is active but has not exercised longer than 6 months
action - figure out how to deal with potential barriers
phase of change where person has been exercising over 6 months
maintenance - client can regress; work to enhance motivation and show their results
answers that are one-word stem from
directive questions - close-ended
answers that require more than one word answers are
open-ended questions - non-directive
build rapport with client
encouragement, caring, empathy and concern
emotional support
instrumental support
anything needed to complete activity
transportation, equipment
Companionship
network of individuals that can provide emotional support to maintain motivation and accountability
Informational Support is the
reason clients seek out a personal trainer
information or education needed to reach goals
What are the 4Ps of marketing?
Product
Price
Place
Promotion
In marketing, what is PRODUCT
clearly identify product you are selling
results you help the client achieve
In marketing, PRICE is affected by multiple things
clientele, volume, location, group vs individual
In marketing, PLACE is
where and how the sessions are delivered
online coaching, boot camps, corporate wellness, sports training centers, general fitness centers
In marketing, PROMOTION is
communication info to potential clients to spark interest
referral incentive, promo sales, sponsorships, social media interaction
pull potential client towards you or push existing client to purchase more services through added incentives
10 steps to success -
reinforce sales techniques, implement once working as a fitness pro, corner stone of success, follow a structured format
Is resistance training safe/effective for children?
yes
perform overhead squat
5-7x week
moderate to vigorous
60 minutes a day
resistance - 1-2sets 8-12reps 40-70% 2-3xwk
phase 1; phase 2-5 only for mature adolescents
licensed physician recommendation
base on postural control and not how much weight they can lift
