Study Guide Flashcards
<p>According to the NASM Code of Conduct, list four guidelines a trainer must adhere to protect the public and the profession</p>
<p>1. Not diagnose or treat illness or injury unless for basic first aid or if the Certified Professional is legally licensed to do so and is working in that capacity at that time2. Not train clients with a diagnosed health condition unless the Certified Professional has been specifically trained to do so,3. Not begin to train a client prior to receiving and reviewing a current health-history questionnaire signed by the client.4. Hold a current cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) certification from a NASM-approved provider at all times</p>
<p>Describe “forecasting” as it applies to the business fundamentals of professional fitness</p>
<p>Making informed predictions based on previous performance indicators and existing trends</p>
<p>List the 10 steps to business success in fitness</p>
<p>1. Decide on an income figure2. Identify weekly earnings required for that goal3. Calculate the number of required weekly sessions4. Identify the required closing percentage5. Create client conversion timeline6. Identify the total number of interactions required based on the closing percentage7. Identify the required amount of daily interactions8. Do an hour by hour daily breakdown of interactions9. Make sure you obtain contact information10. Conduct follow-ups</p>
<p>What are the 4 P’s of marketing in fitness?</p>
<p>1. Product2. Price3. Placement4. Promotion</p>
<p>Define "prospecting"</p>
<p>Implementation of methods designed to search for new clients</p>
<p>4 key steps to "asking for the sale"</p>
<p>1. Be visible and available2. Be confident enough to ask for the sale3. Display value and quality of service. Market your personality as well as your product4. Remain in consistent contact with your clients</p>
<p>What are the ways to overcome the objection of a sale?</p>
<p>- empathize with and understand the client's concern- isolate the actual drawbacks- remind the client of the benefits- make a plan to resolve concerns</p>
<p>List 5 tips that can enhance the quality of communication</p>
<p>– Use of appropriate body language– Provide an explanation of important concepts– Show empathy and compassion– Use positive reinforcement– Use positive greeting protocols (smile, handshake. hello)</p>
<p>Describe non-verbal communication and how it takes effect</p>
<p>Visual and auditory expressions of intent and feeling that exist outside of written or spoken speech</p>
<p>Define "active listening"</p>
<p>Practicing listening as an act of genuine interest</p>
<p>Describe the differences between open-ended and closed-ended questions</p>
<p>Open-ended questions allow the questioned party to elaborate with detail. Close-ended questions only require a yes or no answer</p>
<p>Define “reflecting” with regards to trainer-client communication</p>
<p>Relaying back your interpretation of what the client has communicated</p>
<p>Define “summarizing” with regards to trainer-client communication</p>
<p>Making brief reflections of what has been communicated to indicate that information has been taken on board</p>
<p>Define SMART goals</p>
<p>SSpecific MMeasurable AAttainable RRealistic TTimely</p>
<p>List eight important considerations in goal expectation management</p>
<p>1. Understand the client’s motivations2. Hone in and clarify vague statements like “I want to get fit” or “I want to look better”3. Allow clients to verbalize their goals for more clarity4. Identify unrealistic outcomes5. Set goals based on the SMART principles6. Be able to contrast between product and progress based goals7. Be aware that progress occurs at different rates for different clients8. Identify how and when each client’s goals will be reassessed and revisited</p>
What are the 4 forms of support a trainer can implement?
– Instrumental support in the form of practical applications and infrastructure
– Emotional support in the form of positive psychological reinforcement and encouragement
– Informational support in the form of facts and evidence that provide direction and indicate efficacy and reliability
– Companionship support in the form of positive social associations such as family and close friends
List four potential psychological benefits of exercise
– Promotes positive mood
– Improves the quality and quantity of sleep
– Reduces stress
– Reduces indicators and risk factors of anxiety and depression
List 5 common barriers to successful behavioral change
– Time constraints
– Setting unrealistic goals
– Inadequate social support
– Social anxiety and low self-esteem, Convenience or addictiveness of current behavioral patterns
What key topics should be discussed at the end of each initial session with a new client?
– If the client is ready to begin or has any further questions/queries
– The social dynamics, etiquette, and training culture of the facility
– Dress code
– The potential outcomes of interactions with other clients/members
Define the 3 main functions of the nervous system
The three primary functions of the nervous system include sensory, integrative, and motor functions. Sensory Function is the ability of the nervous system to sense changes in either the internal or external environment. Integrative Function is the ability of the CNS to analyze and interpret sensory information to allow for proper decision making, which produces an appropriate response. Motor Function is then the body’s response (via the efferent pathway) to that integrated sensory information, such as causing a muscle to contract when stretched too far or changing one’s walking pattern when transitioning from walking on a sidewalk to walking in the sand.
Tendons
Connective tissue bridging muscles to the skeleton
Fascia
Connective tissue that consists of a tough fibrous membrane that holds muscle tissue together
Fascicles
Muscle fiber units bundled within a single muscle
Muscle Fiber
Cylindrical cells that produce and resist force through mechanical contraction allowing organisms to move and reposition
Sarcomere
The muscle fiber’s fundamental contractile unit consisting of protein filaments actin and myosin
Sliding Filament Theory
That contraction of muscles takes place through the sliding of actin and myosin
Type I (slow-twitch) muscle tissue
Predominantly aerobic muscle fibers responsible for sustained focused contractions and have a relatively higher mitochondrial count for that reason
Type II (fast-twitch) muscle tissue
More anaerobic, these fibers are tasked with short, explosive contractions aimed at generating power and speed
Motor unit
The smallest functional unit of a muscle and motor unit system
Neural Activation
Stimulation of motor units through delivery of mild impulse. Also known as warming up.
Neurotransmitters
A signaling chemical release at the end of nerve synapses used to transfer impulses across nerve junctions or to muscle fibers
Skeletal System Functions
Structural integrity and support, protection of vital organs, mobility, anchoring of organs, production of blood and endocrine hormones
Non-synovial Joints
Maintains structural integrity by joining bone segments not required to perform movement
Synovial Joints
Joints which allow smooth movement between two or more adjacent bones
Major Motion Types
Spin, slide, and roll
Hinge Joint
Sagittal plane. E.g. elbows and knees
Ball-and-Socket Joint
Full axis mobility. E.g. Pelvic and shoulder girdle
Arthrokinematics
The science of joint motion
Endocrine System
The system responsible for the production and secretion of hormones
Testosterone
Anabolic male sex hormone
Estrogen
female sex hormone
Growth Hormone
Anabolic tissue growth hormone
Insulin
Energy and micronutrient regulation hormone
Cardiorespiratory System
System comprising of the heart & blood vessels (circulatory) and lungs (respiratory)
Cardiovascular System
The heart and blood vessels
Respiratory System
Lungs and breathing system
Cardiac Muscle
Involuntary heart muscle, relatively more rigid than skeletal muscle
Right Atrium
Gathers low oxygen blood
Left Atrium
Gathers oxygenated blood from the lungs
Sinoatrial Node
Myocyte clusters that generate electrical impulses that determine heart rhythm
Right Ventricle
Pumps low oxygen blood to lungs
Left Ventricle
Pumps oxygen-rich blood through the body
Arteries
Vessels for oxygenated blood
Veins
Vessels for deoxygenated blood
Arterioles
Small branches of arteries
Capillaries
Smallest blood vessel units. Chemical exchange sites
Venules
Smallest branches of veins
Stroke Volume
The volume of blood circulated with each pump
Heart Rate
The frequency of heartbeats per minute
Cardiac Output
Amount of blood pumped per minute
Inspiration
Moving air into the lungs through muscular contractions
Primary inspiratory muscles
External intercostals and diaphragm
Secondary inspiratory muscles
scalenes, sternocleidomastoid and pectoralis minor
Expiration
Pushing air out of lungs through muscular contraction
Expiratory Muscles
Abdominals and internal intercostals
Resting Oxygen Consumptions (VO2)
Amounts to 3.5ml/min/kg of body mass and is the equivalent of 1 metabolic equivalent (MET)
Maximal Oxygen Consumption (VO2Max)
Maximum oxygen consumption rate at peak exercise intensity
Dysfunctional Breathing
Irregular breathing patterns characteristic of stress and anxiety
Describe the training effects of cardiorespiratory exercise
Increases: metabolic activity mental alertness, cardiac function, respiratory function.
Decreases: resting heart rate, LDL cholesterol, blood pressure, risk of cardiovascular disease
What are the 3 functions of blood?
Transport
Oxygen, nutrients, and hormones
Regulation
Temperature, fluid balance, pH
Protection
Immune system, clotting
Bioenergetics
The science of energy in the body
Metabolism
The usage cycle of nutrients and their conversion into energy, body components, and waste materials through normal life function
Aerobic
Using oxygen to drive metabolic function
Anaerobic
Metabolic activity with an absence of oxygen
Adenosine triphosphate (ATP)
A molecule used to transfer and store energy in cells
Anaerobic Threshold
The point at which energy demand surpasses oxu=ygen supply
Excess Post Oxygen Consumption (EPOC)
Post-exercise elevated metabolic activity
Biomechanics
The science concerning the generation, transfer, and resistance of mechanical force by the musculoskeletal system and the effects produced.
Force
A transfer of energy that acts on a physical body causing it to change its direction and velocity
Torque
A rotational force acting about a fixed axis
Lever
A rigid bar that applies torque about a fixed pivot or fulcrum
Describe the 3 classes of levers
1st class The fulcrum in the center
2nd class Resistance in the center
3rd class Effort in the center
Superior vs Inferior
Superior - Above
Inferior - Below
Proximal vs Distal
Proximal - Closest to a reference point
Distal - Farthest from a reference point
Anterior vs Posterior
Anterior - Front
Posterior - Behind
Medial vs Lateral
Medial - Central
Lateral - On either side
Contralateral vs. Ipsilateral
Contralateral - Opposite sides
Ipsilateral - Same side
What are the 3 planes of motion?
Frontal - Adduction/abduction, lateral flexion, eversion/inversion (Lateral raise, lateral lunge, lateral shuffle)
Sagittal - flexion and extension (Bicep curl, hamstring curl)
Transverse - Rotation, Horizontal adduction/abduction (throwing motion)
Flexion
Muscles shorten
Extension
Muscles lengthen
Plantar Flexion
extension about the ankle joint
Dorsal Flexion
Flexion about the ankle joint
Abduction
Extension away from the midline
Adduction
Flexion towards the midline
Horizontal Abduction
Abduction along the transverse plane
Internal Rotation
Joint rotation towards the midline
External Rotation
Joint rotation away from the midline
Concentric
Muscle shortens with contraction (effort>resistance)
Eccentric
Muscle lengthens under resistance (effort
Isometric
Muscle length remains constant against resistance (effort=resistance)
Length-tension relationship
The tension a muscle can produce at a given resting length
Force-couple
A muscle pair working to produce motion
Force-velocity curve
An increase in velocity correlates to a decrease in concentric force and an increase in eccentric force
Neuromuscular Efficiency
The degree at which force can be produced, reduced, and stabilized across all 3 movement planes
Structural Efficiency
The degree of optimal alignment of the musculoskeletal system towards the most ideal centre of mass distribution for a given body
David’s Law
soft tissue models along the lines of stress
Autogenic Inhibition
Muscle spindle inhibition due to sensory impulses of tension being greater than motor impulses of contraction
Reciprocal Inhibition
The contraction of one muscle leads to the relaxation of it’s opposite to facilitate movement
Relative Flexibility
Body’s affinity towards seeking the least resistive path
Pattern Overload
Abnormal stress caused by excessive repetition of a single movement
Postural Distortion Patterns
Common movement patterns associated with muscle imbalances
Altered Reciprocal Inhibition
A tight agonist that inhibits its functional antagonist causing muscle inhibition
Synergistic Dominance
When a prime mover’s function is taken over by a synergist
Muscle Imbalance
Disproportionate muscle length about a joint
Define the OPT model
NASM’s Optimum Performance Training model aimed at enhancing the body through the correction of deficiencies, and improvement of the fundamentals of stabilization, strength, and power
Define the 3 pillars of the OPT model
Stability
The ability to achieve and maintain postural equilibrium through all planes of motion
Strength
The degree to which muscular tension can produce force
Strength endurance
The length of time muscular tension can be sustained
Maximal strength
The maximum amount of force that can be produced through muscular contraction
Muscular hypertrophy
The increase in mass and volume of muscle tissue due to growth stimulated by metabolic and/or mechanical response. May lead to a corresponding increase in strength and power.
Power
The rate of strength output over time.
Motor Behavior
motor response to internal and external stimuli
Motor Control
The integration of present sensory stimuli with previous experiences via the CNS
Motor Learning
Incorporation of motor control patterns into adopted movement systems through repetition.
Motor Development
The lifelong progression of motor skill behavior.
Sensorimotor Integration
The integration of sensory input with the appropriate motor response.
Muscle Synergies
Muscles collaboratively recruited by the CNS to produce movement
Proprioception
The ability to interpret sensory input from mechanoreceptors in order to maintain balance and postural equilibrium.
Two Types of motor feedback
Internal feedback: sensory input data resulting from the corresponding internal response to motor function and its outcomes.
External feedback: explicit data provided by external validators such as a coach, video playback or readings on measuring implements.
Carbs
Primary energy source macronutrients that include sugars, starches, and fiber.
Define the 7 types of carbs
Monosaccharide
A single unit of sugar. E.g. fructose, glucose.
Disaccharides
A double sugar molecule. E.g. lactose, sucrose and maltose.
Fiber
Complex polysaccharide found in plant tissue. Assists in gut health, glucose uptake regulation, and the nourishment of gut microbiota.
Soluble Fiber
Soluble fiber dissolves in water.
Insoluble Fiber
Insoluble fiber remains solid/in suspension in water.
Glucose
The most basic molecular structure of a carbohydrate
Glycogen
Carbohydrate storage unit stored in liver and muscle tissue
What is the glycemic index?
The Glycemic index refers to numbers (0–100) assigned to a food source that represents the rise in blood sugar after consuming the food.
Lipids
Lipids are organic compounds made of glycerol and fatty acids that are hydrophobic. They include oils, fats, waxes, and steroids and contain roughly twice the energy yield per unit mass of carbohydrates.
Define the 6 types of lipids
Triglyceride
The most common lipid structure consists of glycerol and 3 fatty acids.
Saturated Fat
A lipid where all the fatty acid chains have single bonds. Solid at ambient temperature.
Trans-fat
Hydrogenated unsaturated fat used for large scale industrial food production. Knowl to pose tremendous health risks
Unsaturated fat
A lipid where one or more double bond in the fatty acid chain
Monounsaturated
A lipid with only one double bond
Polyunsaturated
A lipid with more than one double bond
Give examples of saturated, monosaturated, and polyunsaturated fat
Saturated Fat
Meat, dairy products, coconut oil
Monounsaturated fat
tree nuts, flaxseed, sunflower seeds
Polyunsaturated fat
Fatty fish, olive oil
Protein
A nitrogen-based organic molecule comprised of one or more amino acid chains.
Amino Acids
Sub Molecules of proteins containing amine and carboxyl groups.
What are essential amino acids?
Amino acids that are both necessary to normal life function and cannot be naturally produced in the body. They must therefore be ingested through an inclusive diet.
What are non-essential amino acids?
Amino acids that are either unnecessary to normal health, or are necessary, but are naturally produced in adequate quantities and don’t need to be ingested through an inclusive diet.
What is a complete protein?
A protein or protein source that includes all essential amino acids.
What is an incomplete protein?
A protein or protein source that does not possess all necessary amino acids.
Micronutrients
Inorganic molecules that drive important life functions and are only needed in trace quantities. These include vitamins and minerals.
Toxicity
A substance’s ability to have a negative impact on health.
What percentage of the body is made of water?
Approximately 60%.
What is the daily recommended water intake for men/women?
2.2 L for women and 3 L for men.
What is the benefit of drinking cold water?
Cold water is well known to assist in digestive health.
What should one drink during an exercise that exceeds an hour?
A beverage containing up to 8% carbohydrates.
For an overweight person, how much extra water is recommended per 25lbs?
Approximately 8oz.
What are the two adverse effects of dehydration?
Fatigue decreased performance and circulatory deficiency.
Calorie
The amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius.
What is the resting metabolic rate (RMR)?
Amount of energy expended during rest and inactivity.
What is the thermic effect of food (TEF)?
The energy expended through the process of digestion accounting for 6-10% of total expenditure.
What is the amount of energy expended through deliberate physical activity?
Approximately 20% of total energy.
3 ideal protocols when using carbs for performance
– High carb consumption two to four hours before physical activity
– Consume 1,5 grams of carbs per kg of body weight to maximize glycogen reserves
– For activity lasting more than 1 hour, consume 30 – 60 grams of carbs per hour
