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NASM CPT (excuse typos - rushed to enter content) > NASM CPT Ch.16, 17, 19, 20 > Flashcards

NASM CPT Ch.16, 17, 19, 20 Flashcards

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1
Q

YOUTH

A
  • more common due to less phys ed classes
  • OH squat assessment
  • correct compensations when young
  • progress on postural control no on weights
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2
Q

May need to start off sitting

A

seniors - level determined by client; seated may be most unstable they can handle

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3
Q

Considerations for Seniors as these decrease as we age:

A
  • max attainable HR
  • cardiac output
  • muscle mass
  • balance and coordination
  • connective tissue elasticity
  • bone mineral density
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4
Q

BMI common tool used with

A

obese - 25-29.9 is overweight; over 30 obese

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5
Q

Obese perform exercises

A

seated or standing
be aware of surrounding
make sure client is comfortable
avoid pulling into positions that make clients feel self conscious

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6
Q

Clients with hypertension

A

blood pressure over 140/90
seated or standing exercises
avoid lying down

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7
Q

Clients with osteoporosis

A 
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
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8
Q

Chronic joint inflammation

A

arthritis

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9
Q

degeneration of cartilage in joints

A

osteoarthritis

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10
Q

immune system mistakenly attacks it’s own tissue in the joints

A

rheumatoid arthritis

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11
Q

SMR with arthritic clients

A

only if they can tolerate it

avoid heavy lifting and high reps

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12
Q

Pregnant clients

A

after 12wks, avoid prone/supine
avoid smr in areas of swelling or varicose veins
avoid plyo in 2nd and 3rd trimester

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13
Q
  • unit of expression of energy equals to 1000 cals
A

kilocalorie

– amount of heat required to raise the temp of 1 kilo of liter of water 1 degree celsius

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14
Q

TDEE

A

total energy expenditure

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15
Q

amount of energy spent on average in a typical day

A

TDEE

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16
Q

amount of energy spent at rest

A

RMR - resting metabolic rate;

70% of total expenditure

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17
Q

amount of energy expended above RMR as a result of the processing of food (digestion) or use

A

TEF - thermic effect of food

6-10% of total energy expenditure

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18
Q

amount of energy expended above RMR and TEF associated with physical activity

A

Physical activity - 20% of total energy expenditure for a sedentary person

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19
Q
  • builds and repairs tissues
  • converted into fuel if running low on carbs/energy
  • 4 cals/gram
  • made of amino acids
A

protein

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20
Q

Protein is made of

A

amino acids

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21
Q

types of amino acids

A

essential and non-essential

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22
Q

essential amino acids

A

must get these from diet

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23
Q

nonessential amino acids

A

can make within our body

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24
Q

protein must be broken down into what to be absorbed?

A

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

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25
Q

excess protein is stored as

A

fat

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26
Q

Complete protein

A

contains all essential amino acids in right ratio

meats and diary products

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27
Q

Incomplete Protein

A

low or lacking in essential amino acids

peanut butter

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28
Q

limiting factor

A

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

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29
Q

What macro should comprise 10-35% of diet?

A

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

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30
Q

Protein above 35% is not recommended. T/F

A

True - due to lower fiber, higher intake of saturated fat, decreased glycogen stores, dehydration

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31
Q

What are the recommended protein intake for a sedentary adult?

A

0.8k (.4g/lb)

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32
Q

What is the recommended protein intake for endurance athletes?

A

1.2-1.4k (.5-.6g/lb)

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33
Q

What is the recommended protein intake for strength athletes?

A

1.2-1.7k (.5-.8g/lb)

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34
Q

Sugar, starches and fiber are what?

A

carbs - 4cal/g; primary energy source for all body function and muscular exertion

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35
Q

Simple carbs

A

Monosaccharides and Disaccharides

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36
Q

Glucose, Galactose and Fructose are

A

Monosaccharides

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37
Q

Sucrose, lactose and maltose are

A

Disaccharides

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38
Q

Polysaccharides are

A

complex carbs - starch

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39
Q

Disaccharides and Polysaccharides are broken down into

A

monosaccharides through digestion

40
Q

the rate at which a carb raises blood glucose and the rate at which insulin increases

A

glycemic index - higher rating has more fiber, due to taking longer to digest the food

41
Q

Excess carbs are stored as

A

fat

42
Q

Carbs do not cause weight gain. What does?

A

Excess calories

43
Q

Preferred source of energy during exercise is

A

carb

44
Q

ATP-PC and Glycolysis run on

A

carbs

45
Q

what is important to consume before and after exercise?

A

carbs

46
Q

Why is it important to consume carbs after exercise?

A

to restore glycogen stores

47
Q

during exercise lasting longer than 1 hr, to maintain blood glucose levels, you need to consume

A

carbs - body cannot burn fat without carbs

48
Q

Fat burns in a ____________flame

A

carb

49
Q

how much carbs should you consume within 30 minutes of exercise to maximize recovery?

A

1.5g/kg within 30 minutes of exercise

50
Q

% carbs of total calorie intake

A

45-65% (depends on exercise level and preference)

51
Q

% protein of total calorie intake

A

10-37%

52
Q

carbs are required for metabolizing

A

fat

53
Q

too much refined processed carbs, sugar and high glycemic foods can lead to

A

uncontrolled spikes in blood sugar, low energy, and increased appetite

54
Q

_________is not a source of energy

A

fiber

55
Q

this macro provides bulk and satiety

A

fiber - also good intestinal motility

can lower risk of heart disease and cancer

56
Q

this macro regulates blood glucose levels

A

fiber

57
Q

how much daily fiber is recommended for men?

A

38g/day

58
Q

How much daily fiber is recommended for women?

A

25g/day

59
Q

Triglycerides, fats, oils, phospholipids and sterols are forms of what?

A

lipids

60
Q

Fat is ___cals per gram

A

9

61
Q

These fats raise bad cholesterol (LDL), no double bonds

A

Saturated Fats

62
Q

What type of fats are olive oil, canola oil, peanuts, avocado?

A

Monounsaturated Fats - 1 double bond

63
Q

What type of fats are meat, poultry, dairy and coconut oil?

A

Saturated Fats

64
Q

Vegetable oil, fish, nuts and seeds are examples of what type of fat?

A

Polyunsaturated - many double bonds, may help reduce heart disease, hypertension, arthritis and cancer

65
Q

What macro provides energy for low intensity activities?

A

fat

66
Q

Transportation of fat soluble vitamins

A

A, D, E and K

67
Q

Fats - fullness -signals of satiety and

A

hormone cholecystokinin (CCK)

68
Q

For weight loss, small amounts of

A

fat in diet

69
Q

Fats

A

structure of membrane function
precursors to hormones
cellular signals
regulation of uptake and excretion of nutrients in cells

70
Q

What percentage of the human body is water?

A

60

71
Q

How much water a day for men?

A

3.0L

72
Q

How much water a day for women?

A

2.2L

73
Q

How much % loss of body weight of water will negatively affect circulatory system and decrease performance?

A

2%

74
Q

Effects of dehydration

A

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

75
Q

Fat Loss -

A
  • 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
76
Q

Lean Body Mass

A
  • 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
77
Q

Stages of Change

A 
precontemplation
contemplation
preparation
action
maintenance
78
Q

the phase of change where no intention of change

A

precontemplation - education and dispelling myths

79
Q

Phase of change when client has started exercising a little

A

preparation - structure client’s life as an exercises, establish goals, and set up support network

80
Q

Phase of change - no exercise but thinking about it

A

contemplation - education

81
Q

phase of change - client is active but has not exercised longer than 6 months

A

action - figure out how to deal with potential barriers

82
Q

phase of change where person has been exercising over 6 months

A

maintenance - client can regress; work to enhance motivation and show their results

83
Q

answers that are one-word stem from

A

directive questions - close-ended

84
Q

answers that require more than one word answers are

A

open-ended questions - non-directive

build rapport with client

85
Q

encouragement, caring, empathy and concern

A

emotional support

86
Q

instrumental support

A

anything needed to complete activity

transportation, equipment

87
Q

Companionship

A

network of individuals that can provide emotional support to maintain motivation and accountability

88
Q

Informational Support is the

A

reason clients seek out a personal trainer

information or education needed to reach goals

89
Q

What are the 4Ps of marketing?

A

Product
Price
Place
Promotion

90
Q

In marketing, what is PRODUCT

A

clearly identify product you are selling

results you help the client achieve

91
Q

In marketing, PRICE is affected by multiple things

A

clientele, volume, location, group vs individual

92
Q

In marketing, PLACE is

A

where and how the sessions are delivered

online coaching, boot camps, corporate wellness, sports training centers, general fitness centers

93
Q

In marketing, PROMOTION is

A

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

94
Q

10 steps to success -

A

reinforce sales techniques, implement once working as a fitness pro, corner stone of success, follow a structured format

95
Q

Is resistance training safe/effective for children?

A

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

NASM CPT (excuse typos - rushed to enter content) (14 decks)

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