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NASM > Sections 1&2 deffinitions > Flashcards

Sections 1&2 deffinitions Flashcards

1
Q

evidence-based practice

A

practice that relies on evidence for guidance and decision making. Sources of evidence: individual expertise, current peer-reviewed research, prioritizing client goals and values

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2
Q

risk factor

A

attribute, characteristic or exposure that makes it more likely an individual will get a disease or injury

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3
Q

cholesterol

A

waxy, fat-like substance found in cells

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4
Q

BMI formulas

A

metric: weight (kg)/ height (m)^2
imperial: 703x weight(lbs)/height (in)^2

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5
Q

BMI underweight

A

<18.5

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6
Q

BMI healthy

A

18.5-24.9

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7
Q

BMI overweight

A

25-29.9

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8
Q

BMI obese

A

30-34.9

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9
Q

BMI obesity II

A

35-39.9

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10
Q

BMI obesity III

A

> 40

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11
Q

normal blood pressure

A

<120/80 mm Hg

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12
Q

elevated blood pressure

A

120-129/ <80 mm Hg

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13
Q

stage I hypertension

A

130-139 or /80-89 mm Hg

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14
Q

stage II hypertension

A

> 140 and/or />90 mm Hg

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15
Q

hypertension crisis

A

> 180/>120 mm Hg

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16
Q

dyslipidemia

A

elevated total cholesterol

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17
Q

LDL low density lipoprotein

A

bad cholesterol
should be <100mg/dL
makes up arterial plaque buildup

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18
Q

HDL high density lipoprotein

A

good cholesterol
kept around 60mg/dL
helps clear away the LDL

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19
Q

type 1 diabetes

A

insufficient insulin production from specialized cells in pancrease

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20
Q

type 2 diabetes

A

insulin resistance of cells from chronically high levels of blood glucose

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21
Q

COPD chronic obstructive pulmonary disorder

A

umbrella term for lung issues: breathlessness, limited airflow, decline of lung function.
emphysema, chronic bronchitis

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22
Q

skeletal muscle

A

muscles that attach to the bones and create movement

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23
Q

disuse

A

too much sitting and inactivity can lead to damage and injury.
commonly: low back, shoulder, and neck pain

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24
Q

LPHC lumbo-pelvic-hip complex

A

hips, lumbar spine, pelvis, abdominal muscles
“the core”

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25
Q

forward neck position

A

head craning forward, commonly from computer use.
rounded shoulders, loss of curve in cervical spine

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26
Q

low-cost health club

A

24-hour access with fob, classes or PT may not be available, if they are, extra cost. no amenities

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27
Q

mid-market health club

A

basic gym provided. improved locker rooms, group classes included with membership, access to multiple locations, snack and supplement sales

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28
Q

premium health club

A

spa, pools, towel service, mid-body wellness, wide range of group fitness classes, childcare, cafe, salon

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29
Q

nonprofit health club

A

membership fees support community funding, YMCA. group fitness, pt

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30
Q

fitness manager

A

schedule trainers, organize team meetings, training fitness professionals, business side of things

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31
Q

general manager

A

manage all staff, requires more fitness and business education

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32
Q

facility owner

A

start as travelling PT, once clientele, maybe open a physical location. hires a general manager

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33
Q

sales process

A

system of learning needs and desires of the client to provide selection of solutions

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34
Q

open-ended questions

A

a question that cannot be answered with yes or no, and is non-directive in its wording
requires critical thinking

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35
Q

prospect

A

sales lead that may convert to paying clients, warm leads

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36
Q

working the floor

A

mingling with gym members, not presenting a sale

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37
Q

rapport

A

relationship where two people understand each other’s ideas, have respect for one another and communicate well

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38
Q

find prospects

A

referrals from current clients, working the floor, warm leads from membership desk, making online connections

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39
Q

continuing education units (CEUs)

A

2.0 credits (20-hours) every 2 years.
0.1 credit for CPR/AED, 1.9 of my selection

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40
Q

psychology

A

area of science that focuses on people and how the mind and feelings may influence behavior

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41
Q

adherence

A

following a protocol. level of commitment to a behaviour or plan of action

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42
Q

motivation

A

intensity (amount of effort) and direction (seeking out a behaviour?) of someone’s effort to participate in an activity or engage in a behaviour
a dynamic variable

43
Q

socioeconomic status

A

social standing of a person or group that includes education, income and occupation

44
Q

amotivation

A

when someone is not motivated to engage in an activity or behaviour

45
Q

extrinsic motivation

A

motivation coming from outside, being told to exercise. correlated with lower adherence. wants reward or recognition

46
Q

intrinsic motivation

A

energy coming from self. doing something for the satisfaction of doing it

47
Q

barriers: time

A

belief that there is not enough time

48
Q

barriers: unrealistic goals

A

setting goals that are not achievable, imposed, too many goals at once. decreased self-efficacy.

49
Q

outcome goals

A

the end result. place top 10 in a 10k

50
Q

process goals

A

tasks that are pursued to reach a final outcome, daily, weekly. M-F 45 min jog at 6:30am

51
Q

barriers: lack of social support

A

lacking people in their life that will support this change

52
Q

barriers: social physique anxiety

A

experiencing anxiety about physical appearance, or worry about the way they look to others

53
Q

barriers: convenience

A

subjective, distance to facility, what facility provides

54
Q

barriers: ambivalence

A

having mixed feelings about something. dig into barriers and motivations

55
Q

self-esteem

A

the way someone evaluated their own self-worth, physically, emotionally and socially

56
Q

body image

A

the impression someone has of their own body. the way they view their body

57
Q

physical activity

A

non structured exercise. movement that results in energy expenditure. recreational activities

58
Q

autonomy

A

acting in accordance to the way one wants to behave

59
Q

third space

A

an environment that is a space you can call your own that is not work and is not home

60
Q

behaviour change techniques (BCTs)

A

client interventions that are used to change some determinant of behaviour

61
Q

self-efficacy

A

one’s belief that they can complete a task, goal, or performance. self-confidence

62
Q

ambivalence

A

undecided state, can see both sides and having mixed feelings

63
Q

self-monitoring

A

observing, measuring, and evaluating one’s own behaviour, often in the form of a diary or log

64
Q

determinants of behaviour

A

psychological, social, and environmental factors that influence behaviour

65
Q

intention

A

construct that takes into account motivations, factors that influence behaviour. indicates how hard someone is willing to try and how much effort they intend to exert

66
Q

self-determination theory

A

broad theoretical framework for the study of human motivation

67
Q

autonomous motivations

A

motives for exercise that relate to valuing the outcome, the client feels exercise is consistent with identity, client enjoys exercise

68
Q

planning

A

concrete representation of when and where exercise will take place

69
Q

attitudes

A

degree to which a person has a favourable or unfavourable evaluation of the behaviour of interest

70
Q

outcome expectations

A

positive and negative consequences for a behaviour

71
Q

stress

A

state of mental or emotional tension from demanding circumstances

72
Q

perceived behaviour control

A

evaluation of whether one has the means, resources, and opportunities to perform a behaviour

73
Q

affective judgment

A

expected pleasure or enjoyment

74
Q

subjective norms

A

belief that important person or group will approve and support a behaviour

75
Q

precontemplation

A

client does not exercise and does not plant to start within 6 months

76
Q

contemplation

A

though about implementing change, but not taken action yet, maybe within 6 months

77
Q

preparation

A

client intends to act in the near future, within a month usually

78
Q

action

A

client has taken action in the last 6 months, making specific modifications to exercise routine

79
Q

maintenance

A

client has been exercising for more than 6 months and is working to prevent relapse

80
Q

decisional balance

A

the clients’ weighing of the pros and cons of changing

81
Q

empathy

A

express an understanding for what another person is going through

82
Q

reflective listening

A

restating in your own words what you heard to ensure that you understand what the speaker said

83
Q

active listening

A

requires the listener to be truly interested in what is being said, full concentration to understand the speaker’s message

84
Q

closed-ended questions

A

directive questions with a yes or no answer

85
Q

collecting summaries

A

short sentences that continue client’s thought and ad dmomentum to the conversations

86
Q

linking summaries

A

tie together information client has presented, possibly over multiple sessions

87
Q

transitional summaries

A

wrap up a session or shift focus

88
Q

affirmations

A

positive statements about character strengths

89
Q

motivational interviewing

A

client-centred, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence

90
Q

self-discrepancy

A

internal conflict that occurs when an individual compares their actual self with their ideal self

91
Q

sustain talk

A

speaking of things that reinforce current behaviour and sameness

92
Q

change talk

A

speaking of things that reflect movement of the person toward a behaviour change

93
Q

BCT: implementation intentions

A

linking goal-directed response to situational cues by specifying when, where, and how to act

94
Q

BCT: coping plans

A

anticipating possible barriers to goal action and proactively preparing strategies to prioritize intentional behaviour over counterproductive habitual responses

95
Q

self-talk

A

internal dialogue where the individual interprets feelings and perspectives, regulates and changes evaluations and convictions, gives themselves instructions and reinforcement

96
Q

reverse listing

A

replacing negative self-talk/statements with positive self-talk/statements

97
Q

stopping

A

consciously intervening to stop negative self-talk

98
Q

cognitive fusion

A

when people believe the content of their own thoughts as Truth

99
Q

imagery

A

process created to produce internalized experiences

100
Q

appearance imagery

A

when a person imagines appearance or health-related outcomes

101
Q

energy imagery

A

when a person creates imagery that increases energy/relieves stress

102
Q

technique imagery

A

mentally rehearsing a technique

103
Q

psyching up

A

the process of getting oneself into a state of psychological readiness for performance

NASM (4 decks)

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