Download 1 ASSESSMENT DOMAIN Assessments that measure cardiorespiratory

ASSESSMENT DOMAIN
Assessments that measure cardiorespiratory cabability
STEP TEST AND ROCKPORT WALK TEST P.117/118
The blood pressure number that reflects the pressure produced by the heart as it pumps blood to the body
SYSTOLIC P.110
Six common surgical procedures that should be taken into consideration during a fitness assessment
FOOT/ANKLE, SHOULDER, KNEE, HIP, C SECTION, APPENDECTOMY P.106
Corrective strategy for knees moving inward (as seen in the overhead squat assessment)
TUBE WALKING P.169
The amount of weight that should be added following the warm-up segment of the lower extremity strength assessment
30-40LBS P.132
An indication that the clients ankle complex will be in a plantar flexed position for extended periods of time based on
occupation
WEARING DRESS SHOES P.103
Muscles to foam roll when a client exhibits an excessive forward lean
HIP FLEXOR COMPLEX, CALF COMPLEX P.123, 169
The assessments that test upper extremity neuromuscular efficiency
PUSHING/PULLING ASSESSMENTS P.129
Corrective strategy for feet turning out on Overhead squat assessment
SINGLE LEG BALANCE REACH P.169
Underactive muscles when shoulders elevate in pushing assessment
MIDDLE AND LOWER TRAPEZIUS P.126
Underactive muscles when a clients arms fall forward during an overhead squat assessment
MIDDLE/LOWER TRAPEZIUS, RHOMBOIDS, ROTATOR CUFF P.123
The latissimus dorsi is indicated as being overactive in the overhead squat assessment when what movement
compensations occur
LOW BACH ARCHES AND ARMS FALL FORWARD P.169
The number that signifies the minimum pressure within the arteries through a full cardiac cycle
DIASTOLIC P.110
The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support
STRUCTURAL EFFICIENCY P.119
Overactive muscles when a clients low back arches during the overhead squat assessment
HIP FLEXOR COMPLEX AND ERECTOR SPINAE P.123
A zone of cardiorespiratory training when a client scores average on the three minute step test
2 P.117
Average resting heart rate for a female
75BPM P.109
Movement compensations overactive biceps femoris can cause in the overhead squat assessment
FEET TURN OUT KNEES MOVE INWARD P.123
1
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat
BIOELECTRICAL IMPEDANCE P.111
Measurable data about a clients physical state such as body composition, movement, and cardiovascular ability
OBJECTIVE INFORMATION P.108
Appropriate stretches for a client that exhibits an arched lower back during an overhead squat assessment
HIP FLEXOR COMPLEX, LATISSIMUS DORSI, ERECTOR SPINAE P.169
The heart rate training zone that builds high end work capacity
ZONE THREE P.110
Where the hip measurement is taken when conducting circumference measurements
WIDEST PORTION OF THE BUTTOKS P.114
The observable movement compensation when the hipflexor complex and erector spinae are overactive
LOW BACH ARCHES P.126/169
Seven common chronic diseases
CARDIOVASCULAR DISEASE, HYPERTENSION, DIABETES, OBESITY, HIGH COLESTEROL, STROKE,
LUNG/BREATHING PROBLEMS P.106
Overactive muscles in low bach arches movement compensation
HIPFLEXOR COMPLEX, ERECTOR SPINAE, AND LATISSIMUS DORSI P.123/169
Methods of assessing body fat
BIOELECTRICAL IMPEDANCE, SKIN FOLD CALIPER, UNDERWATER WEIGHING P.111
Three guidelines for the health and fitness professional when taking the radial pulse of a client
GENTLE TO THE TOUCH, TAKE WHEN PATIENT IS CALM, TAKE 3 TIMES AT THE SAME TIME TO ENSURE
ACCURACY P.109
Underactive muscles if a clients feet turn out during an overhead squat assessment
MEDIAL GASTROCNEMIUMS, MEDIAL HAMSTRING, GRACILIS, SARTORIUS, POPLITEUS P.123
Obesity related health problems begin to increase when a persons BMI exceeds
25 P.116
The view for single leg squat assessment
ANTERIOR P.124
Rest period before recovery pulse is taken in the three minutes step test
60 SECONDS OR 1 MINUTES P.117
Duration of the davies test
15 SEC P.129
Reasons why the health and fitness professional can/should obtain client circumference measurements in the initial
assessment
PROVIDES FEEDBACK ABOUT CLIENT PROGRESS, CAN BE USED TO CALCULATE BODY FAT PERCENTAGE,
CAN BE USED TO CALCULATE WAIST TO HIP RATIO P.114
Corrective strategy for arms fall forward (as seen in the overhead squat assessment)
SQUAT TO ROW P.169
2
Strengthening exercise for a client that exhibits arms falling forward during an overhead squat assessment
SQUAT TO ROW P.169
The observable movement compensation when the upper trapezius, sternocleidomasteroid, and levator scapulae are
overactive
SHOULDERS ELEVATION, HEAD PROTRUDES FORWARD P.126
Typical adult heart rate
70-80 BPM P.43
Dynamics postural assessments
OVERHEAD SQUAT, PUSHING/PULLING, SINGLE LEG SQUAT P.120-127
Dysfunctional areas that often result in noncontact related knee injuries
HIP AND ANKLE DYSFUNCTION P.105
Why BMI is not a good indicator of body fat versus lean body mass
IT ONLY TAKES HEIGHT AND WEIGHT INTO ACCOUNT P.116
Number of trials in the shark skill test
1 PRACTICE 2 TIMED P.130
Movement compensations associated with overactive soleus
FEET TURN OUT AND EXCESSIVE FORWARD LEAN P.123/169
Percentage of the American adult population that does not partake in 30 minutes of low to moderate physical activity on a
daily basis
54% P.6
Underactive muscles when knee moves inward on single leg squat assessment
GLUTEUS MEDIUS, GLUTEUS MAXIMUS, VASTUS MEDIALIS OBLIUQ (VMO) P.125
Strengthening exercise when a clients feet turn out on the overhead squat assessment
SINGLE LEG BALANCE REACH P.169
Faults penalized in the shark skill test
HANDS COME OFF HIPS, FOOT DOESN’T RETURN TO CENTER SQUARE, FOOT GOES IN WRONG SQUARE, NON
HOPPING LEG TOUCHES GROUND P.130
At risk waist hip ratio for males
.95 P.116
Beta blockers are used for clients affected with
HYPERTENSION AND HEART ARRYTHMISAS P. 107
Recommended rest during lower extremity strength assessment
2 MINUTES P.132
Underactive muscles in excessive forward lean
ANTERIOR TIBIALIS, GLUTEUS MAXIMUS, ERECTOR SPINAE P.123
Severe bmi score begins at
35 P.116
Strengthening exercise for an elevated shoulder movement compensation during pushing assessment
BALL COBRA P.169
3
Corrective strategy for head protruding forward on pulling assessment
KEEP HEAD IN NEUTRAL POSITION FOR ALL EXERCISES P.169
Movement compensations observed during pushing assessment
LOW BACK ARCH, HEAD PROTRUDES FORWARD, SHOULDERS ELEVATE P.126
Measurable data about a clients physical state obtained in the fitness assessment
OBJECTIVE INFORMATION P. 108
Movement observations with overactive TFL (tensor fascia latate) (PART OF THE HIP FLEXOR COMPLEX)
KNEES MOVE INWARD, EXCESSIVE FORWARD LEAN, LOW BACK ARCHES. P.75,123,125,169
Guidelines for setting up overhead squat assessment
FEET SHOULDER WIDTH APART POINTED STRAIGHT AHEAD AND IN A NEURTAL POSITION, RAISE ARMS
OVERHEAD FULLY EXTENDED P.121
Average resting heart rate for a male
70BPM P.109
Overactive muscles when a clients head protrudes forward during a pushing assessment
UPPER TRAPEZIUS, STERNOCLEIDOMASTOID, LEVATOR SCAPULA P.126
Assessments that measure upper extremity neuromuscular efficieny
PUSHING AND PULLING ASSESSMENT P.129
Clients not recommended that the health and fitness professional use skin calipers
VERY OVERWEIGHT CLIENTS P. 112
Medications that decrease heart rate and blood pressure
BETA BLOCKERS p.108
Underactive muscles when a clients knees move inward during a single leg squat assessment
GLUTEUS MEDIUS, GLUTEUS MAXIMUS, VASTUS MEDIALIS OBLIQUE (VMO) P.125
The equation used to assess a clients body mass index (bmi)
WEIGHT IN KGS DIVIDED Y HEIGHT IN METERS SQUARED P.116
Lifestyle questions that the health and fitness professional should ask about when conducting a fitness assessment
HOBBIES AND RECREATIONS P.104
Observed movement compensations in the overhead squat assessment when rotator cuff muscles are underactive
ARMS FALL FORWARD P.123
Muscles that have decreased neural control once a client has had an ankle sprain
GLUTEUS MAXIMUS AND GLUETUES MEDIUS P.105
Relevant information regarding a clients occupation and movement capacity
EXTENDED PERIODS OF SITTING, REPETITIVE MOVEMENTS, DRESS SHOES, MENTAL STRESS P.103/104
Underactive muscles when low back arches during overhead squat assessment
GLUTEUS MAXIMUS, HAMSTRINGS, INTRINSIC CORE STABILIZERS P.123
When the structural integrity of the body has been compromised as a result of a disruption in one or more of the
components of the kinetic chain this develops.
POSTURAL DISTORTION PATTERS P.120
4
The muscle that could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat
assessment
SOLEUS, LATERAL GASTROCNEMIUS, BICEPS FEMORIS P.123
The assessment that measures lower extremity agility and neuromuscular control
SHARK SKILL TEST P.129
Strengthening exercise for shoulders elevate in pushing assessment
BALL COBRA P.169
Most important factor to consider when taking circumference measurements
CONSISTENCY P. 114
The heart rate training zone that builds aerobic base and aids in recovery
ZONE 1 P. 110
The four skin fold sites tested when using the durnin womersly formula for body fat assessment
BICEPS, TRICEPS, SUBSCAPULAR, ILIAC CREST P. 112
At risk waist to hip ratio for females
.8 P. 116
Overactive muscles when the clients knees move inward
ADDUCTOR COMPLEX, BICEPS FEMORIS, TLF, VASTUS LATERALIS P.123
The alignment and function of all components of the kinetic chain and under the direct control of the central nervous
system
POSTURE P.119
Tempo for pulling assessment
2/0/2 P.127
A zone of cardiorespiratory training when a client scores poor during the three minute step test
ZONE 1 P.117
Regressions for clients unable to perform single-leg squat assessment
USE OUTSIDE SUPPORT FOR SQUATTING ASSISTANCE, PERFORM SINGLE-LEG BALANCE WITHOUT SQUAT
P.124
The level that a client is instructued to squat to when performing the overhead squat assessment
HEIGHT OF A CHAIR
Appropriate stretches for a client whose arms fall forward during an overhead squat assessment
LATISSIMUS DORSI, THORACIC SPINE, PECTORALS P.123/169
Information that is gathered from a client including health history and medical background
SUBJECTIVE INFORMATION P. 102
Persons contraindicated to perform davies test
PEOPLE WITH SHOULDER INSTABILITY P.129
Underactive muscles when low back arches during pushing assessment
INTRINSIC CORE STABILIZERS P.126/169
Performance assessments
DAVIES TEST, SHARK SKILL TEST, UPPER EXTREMITY STRENGTH ASSESSMENT, LOWER EXTREMITY
STRENGTH ASSESSMETN P.129-132
5
Movement compensations when abdominal complex is overactive
EXCESSIVE FORWARD LEAN P.123
The amount of weight that should be added following the warm-up segment of the upper extremity strength assessment
10-20 LBS P.131
Compensations observed during the overhead squat assessment from the lateral view
LOW BACK ARCH, EXCESSIVE FORWARD LEAN, ARMS FALL FORWARD P.123
Medications commonly used in treatment of hypertension
BETA BLOCKERS, NITRATES, VASODILATORS, CALCIUM CHANNEL BLOCKERS P. 107
The heart rate training zone that increases endurance and trains the anaerobic threshold
ZONE 2 P. 110
Knowing a clients occupation is helpful because it can provide the health and fitness professional with insight into
MOVEMENT CAPACITY P.103
Corrective strategy for low back arches, as seen in overhead squat assessment
BALL SQUAT P.169
Compensations observed during the overhead squat assessment from the anterior view
FEET TURN OUT AND KNEES MOVE INWARD P.123
Number of repetitions performed per set in the upper extremity strength assessment
3-5 P.131
Underactive muscles when a clients head protrudes forward during a pulling assessment
DEEP CERVICAL FLEXORS P.126
Movement compensations underactive gluteus maximus can cause during overhead squat assessment
KNEES MOVE INWARD, EXCESSIVE FORWARD LEAN, LOW BACK ARCHES P.123
6
EXERCISE TECHNIQUE
Movement of a body part away from the midline of the body
ABBDUCTION P.61
The name of the receptors that respond to pressure, acceleration, and deceleration in the joint
JOINT RECEPTORS P. 20
The ability of muscles to exert maximal force output in a minimal amount of time
RATE OF FORCE PRODUCTION P. 243
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
AGILITY P. 260
The study that uses principles of physics to quantitatively study how forces interact within a living body
BIOMECHANICS P.58
Eccentrically decelerates shoulder flexion, abduction and external rotation
LATISSIMUS DORSI P. 80
Four example movements occurring in the transverse plane of motion
THROWING A BALL, SWININGIN A BAT, GOLFING, TRUNK ROTATION P.61
Receptors sensitive to change and rate of change o tension
GOLGI TENDON ORGANS P.19
Law stating that soft tissue models along the lines of stress
DAVIS’S LAW P.148
The term used to describe an anatomical location referring to a position described as being closer to the midline of the
body from a reference point
MEDIAL P.60
Feedback that provides information about the quality of the movement during exercise
KNOWLEDGE OF PERFORMANCE p.94
Sensory receptors responsible for sensing distortion in body tissues
MECHANORECEPTORS P.19
The two systems the musculature of the core is divided into
MOVEMENT AND STABILIZATION P. 199
Three performance adaptive benefits from resistance training
INCREASED MUSCLE ENDURANCE, INCREASED TISSUE TENSILE STRENGTH, INCREASED POWER P.273
The synergistic action of muscles to produce movement around a joint
FORCE COUPLE P.88
The position of the lumbo pelvic hip complex during running movements
SLIGHT FORWARD LEAN, NEURTAL SPINE P.261
Three items necessary to establish neuromuscular efficiency
PROPER LENGTH-TENSION RELATIONSHIPS, PROPER FORCE COUPLES, PROPER ARTHROKINEMATICS
P.199/200
The agonist, synergist and antagonist during hip extension
GLUTEUS MAXIMUS, HAMSTRINGS, PSOAS P.35
7
Systems of the kinetic chain
NERVOUS, SKELETAL, MUSCULAR, P.16
Maximum stride length
2.1-2.5 TIMES LEG LENGTH P.260
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb
movements
PROPRIOCEPTION P.91
Concentrically accelerates spinal flexion, lateral flexion and rotation
RECTUS ABDOMINUS P.76
The stretching technique that focuses on the neural system and fasical system of the body by applying gentle force to an
adhesion
SELF MYOFASCIAL RELEASE P.151
Muscles that perform the opposite action as the prime mover
ANTAGONIST P.35
Receptors sensitive to change in length of the muscle and rate of that change
MUSCLE SPINDLES P.19
The acronym SAID in SAID principle stands for
SPECIFIC ADAPTATION TO IMPOSED DEMANDS P.274
Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury initiating this repair
process
CUMULATIVE INJURY CYCLE P.147
Concentrically accelerates shoulder flexion, horizontal adduction, and internal rotation
PECTORALIS MAJOR P.82
Movements that occur in the transverse plan of motion
ROTATIONS P.61
Number of muscles attached to the lumbo pelvic hip complex
29 P.198
The tendency of the body to seek the path of least resistance during function movement patters
RELATIVE FLEXIBILITY P.142
Repeated practice of motor control processes, which lead to a change in the ability to produce complex movements
MOTOR LEARNING P.93
Moving in the same direction of force resulting in the lengthening of a muscle
ECCENTRIC P.68
The type of flexibility designed to improve extensibility of sot tissue and increase neuromuscular efficiency by using
reciprocal inhibition
ACTIVE FLEXIBLITY P.149
The state where there is an elevation of the body’s metabolism after exercise
EPOC P.183
Primary movements occurring in the frontal plane of motion
ABDUCTION, ADDUCTION, LATERAL FLEXION, EVERSION, INVERSION P.61
8
The three stages in the general adaptation syndrome
ALARM PHASE, RESISTANCE DEVELOPMENT, EXHAUSTION P.273
The type of specificity that refers to the weight and movements placed on the body
MECHANICAL SPECIFICITY P.275
An imaginary bisector that dives the body into right and left halves
SAGGITAL PLANE P.60
Reference to the length at which a muscle can produce the greatest force
LENGTH TENSION RELEATINSHIPS P.87
The muscle that concentrically accelerates knee extension and hip flexion
RECTUS FEMORIS P.72
The bending of a joint causing the angle in the joint ot decrease
FLEXION P.60
The functional unit of the muscle formed by repeating sections of actin and myosin and lies in the space between two Z
lines
SARCOMERE P. 31
Proprioceptive progression
FLOOR, BALANCE BEAM, HALF FOAM ROLL, AIREX PAD, DYNA DISC P.225
The process when neural impulses that sense tension is greater than the impules that cause muscles to contract providing
an inhibitory effect to the muscle spindles
AUTOGENIC INHIBITION P.146
A flattened or indented portion of bone which can be a muscle attachment site
DEPRESSION P.22
The primary principle used in static stretching and self myofascial release
AUTOGENIC INHIBITION P.149
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to this
MUSCLE IMBALANCE P. 144
Muscle synergies used in a shoulder press
DELTOID, ROTATOR CUFF, TRAPEZIUS P.92
Seven characteristics of type I muscle fibers
MORE CAPILARIES, INCREASED OXYGEN DELIVERY, SLOWER TO FATIGUE, SMALLER IN SIZE, PRODUCE LESS
FORCE, LONG TERM CONTRACTIONS, SLOW TWITCH P.34
Muscles that assist the prime mover
SYNERGISTS P.35
Can only occur side to side, as if there were a wall in front and behind the body
FRONTAL PLANE MOTIONS P.61
The section of the heart that gathers reoxygenated blood returning from the lungs
LEFT ATRIUM P.41
Three exercises occurring in the frontal plane of motion
SIDE SHUFFLE, SIDE LUNGE, SIDE LATERAL RAISE P.61
9
Heart rate percentage zones when using atp/cp as energy source
86-90% P.184
The reflex that maintains the eyes level during movement
PELVO OCULAR RELFEX P.201
Imaginary bisector that divides the body into top and bottom halves
TRANSVERSE PLANE P.61
Exercises that use quick, powerful movements, involving an eccentric contraction immediately followed by an explosive
concentric contraction
REACTIVE TRAINING P.242
Forward and backward movement including flexion and extension occurin in this plan of motion
SAGGITAL P.60
Six muscles of the stabilization system of the core
TRANSVERSE ABDOMINUS, INTERNAL OBLIQUE, LUMBAR MULTIFIDUS, PELVIC FLOOR MUSCLES, DIAPHRAGM,
TRANSVERSOSPINALIS P.199
What is developed when clients demonstrate poor flexibility
RELATIVE FLEXIBLITY P.142
The principle that states the body will adapt to the specific demands that are placed on it
PRINCIPE OF SPECIFICITY OF SAID PRINCIPLE P. 274
Proper backside mechanics
HIP EXTENSION, KNEE EXTENSION, ANKLE PLANTAR FLEXION, NEUTRAL LUMBAR SPINE P.260
The conCept of muscle inhibition caused by a tight agonist which inhibits its function antagonist
ALTERED RECIPROCAL INHIBITION P.144
Primary causes of muscle imbalance
POSTURAL STRESS, EMOTIONAL STRESS, REPETITIVE MOVEMENT, CUMULATIVE TRAUMA, POOR TRAINING
TECHNIQUE, LACK OF CORE STRENGTH, LACK OF NEUROMUSCULAR EFFICIENCY P. 143
The normal extensibility of all soft tissues that allow full range of motion of a joint
FLEXIBILTY P.141
The concept that body fat reduction can only take place when there is more energy being burned than is being consumed
LAW OF THERMODYNAMICS P.182
Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and
the limitation of improper joint movement
LIGAMENTS P. 28
The ability of the neuromuscular system to produce internal tension to overcome an external force
STRENGTH P.277
Efficient movement requires force reduction, isometric stabilization, and concentric force production
INTEGRATED PERFORMANCE PARADIGM P.243
Research has demonstrated increased electromyogram activity and pelvic stabilization when this is performed
DRAWING IN MANEUVER P.201
Concentrically accelerates hip extension and external rotation
GLUTEUS MAXIMUS P.75
10
Energy sources used in zone two of cardio respiratory training
LACTIC ACID AND MUSCLE GLYCOGEN P.184
When a muscle is exerting more force than being place on it resulting in the shortening of the muscle
CONCENTRIC P.68
The ability to move the body in one intended direction as fast as possible
SPEED P.260
Proper frontside mechanics
HIP FLEXION, KNEE FLEXION, ANKLE DORSI FLEXION , NEUTRAL LUMBAR SPINE P.260
Muscles involved in inspiration
DIAPHRAGM, EXTERNAL INTERCOSTALS, SCALENE, STERNOCLEIDOMASTOID, PECTORALIS MINOR P.47
Concentrically accelerates hip flexion, abductions, and internal rotation
TENSOR FASICA LATEE OR TFL P.75
The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between
them
INTERMUSCULAR COORDINATION P.203
The study of posture and movements and the involved structures an dmechanisms that the central nervous system uses to
assimilate and integrate sensory information with previous experiences
MOTOR CONTROL P.91
The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a
muscle
INTRAMUSCULAR COORINDATION P.203
The three phases of the integrate flexibility continuum
CORRECTIVE FLEXIBILTY, ACTIVE FLEXIBILY, FUNCTIONAL FLEXIBILY P.149
Concentrically accelerates dorsiflexion and inversion
ANTERIOR TIBIALIS P.68
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited
prime mover
SYNERGISTIC DOMINANCE P. 144
A training environment that is as unstable as can safely be controlled by an individual
CONTROLLED INSTABILIYT P.222
The cellular structure that supplies energy for many biomechanical processes by undergoing enzymatic hydrolysis
ADENOSINE TRIPHOSPHATE P.51
The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force
eccentrically, and isometrically stabilize the entire kinetic chain in all three planes of motion
NEUROMUSCULAR EFICIENCY P. 145
Eight core muscles of the movement system of the core
LATISSIMUS DORSI, ERECTOR SPINAE, ILIOPSOAS, HAMSTRINGS, HIP ADDUCTORS, HIP ABDUCTORS, RECTUS
ABDOMINUS, EXTERNAL OBLIQUE P.199
The ability to react and change body position with maximum rate for force production in all planes of motion from all body
positions during function activities
QUICKNESS P.261
11
The ability of the body to produce high levels of force for prolonged periods of time
STRENGTH ENDURANCE P.279
Anatomical location referring to a position on the same side of the body
IPSILATERAL P.60
Two muscles that eccentrically decelerate ankle dorsiflexion
SOLEUS AND GASTROCNEMIUS P.69
Feedback used after the completion of a movement to help inform the client about the outcome of his performance
KNOWLEDGE OF RESULTS P.94
The functional unit of the nervous system
NEURON P.17
Structures that make up the core
LUMBO PELVIC HIP COMPLEX, THORACIC AND CERVICAL SPINE P.198
Concentrically accelerates scapular retraction
MIDDLE TRAPEZIUS P.81
Eight reasons for the incorporation of flexibility training
CORRECT MUSCLE IMBALANCES, INCREASE JOINT RANGE OF MOTION, DECREASE TENSION OF MUSCLES,
RELEIVE JOINT STRESS, IMPROVE EXTENSIBILITY, MAINTAIN NORMAL FUNCTIONAL LENGTH OF MUSCLES,
IMPROVE OPTIMUM NEUROMUSCULAR EFFICIENCY, IMPROVE FUNCTION P.147
Seven characteristics of type II muscle fibers
LESS CAPILARIES, LESS OXYGEN DELIVERY, LARGER IN SIZE, PRODUCE MORE FORCE, QUICK TO FATIGUE,
SHORT TERM CONTRACTIONS, FAST TWITCH P.34
The energy pathway used in moderate to high intensity activies that can only be sustained for 30 to 50 seconds
GLYCOLYSIS P.52
Consistently repeating the same pattern of motion which may place abnormal stresses on the body
PATTERN OVERLOAD P.147
12
PROGRAM DESIGN DOMAIN
Proper warm up for a Power level client
SELF MYOFASCIAL RELEASE AND DYNAMIC STRETCHING C PG. 149
Three progressions for Ball Squat, Curl to Press exercise
ALTERNATING-ARM, SINGLE-ARM, SINGLE-LEG pg.286
Recommended tempo for resistance training exercises in Phase 4 of the OPT model
X/X/X PG.350
A system of strength training that uses a couple of exercises performed in rapid success of one another
SUPER SET PG. 282
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time
POWER PG. 280
The amount of time static stretches should be held
20 SEC. p.153
Three power reactive exercises include
ICE SKATER, SINGLE-LEG POWER STEP-UP, PROPRIOCEPTIVE PLYOMETRICS P.251
Condition in which there is a decrease in bone mass and density as well as an increase in space between bones, resulting
I porosity and fragility
OSTEOPEROSIS P.395
The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled
position to a straighter alignment with the direction of the muscle and/or fascia
SELF MYO-FASCIAL RELEASE P.151
Blood pressure reading that defines hypertension
140/90 p.388
The energy sources used when training in the Phases of the Strength level of the OPT model
ATP-CP AND GLYCOLYSIS p.332
Resistance training tempo used in Phase 1, Stabilization Endurance Training
4/2/1 P.342
Three things that a client should have established prior to incorporating dynamic stretching into a program
GOOD LEVELS O TISSUE EXTENSIBLITY, CORE STABILITY, BALANCE CAPABILITIES P.164
Four core exercises in the strength level
BALL CRUNCH, BACK EXTENSIONS, REVERSE CRUNCH, CAB LE ROTATATIONS P.207
Two exercises for legs in Power
SQUAT JUMP AND TUCK JUMP P.316
Six special considerations for clients with hypertension
AVOID HEAVY LIFTING AND VALSALVA MANEUVERS, DON’T LET CLIENTS OVERGRIP EQUIPMENT, MODIFY
TEMPO TO AVOID EXTENDED ISOMETRIC AND CONCENTRIC MUSCLE ACTION, PERFORM EXERCISES IN
STANDING OR SEATED POSITION, ALLOW CLIENT TO STAND UP SLOWLY, PROGRESS SLOWLY P.391
The duration pressure should be sustained on adhesions while performing self-myofascial release
20-30 SEC. P.151
13
Exercises in the core stabilization level are identified easily through these characteristics
INVOLVE LITTLE MOTION THROUGH THE SPINE AND PELVIS P.205
Heart rate zones used in Stage I,II, AND III of cardiorespiratory training
I:65-75% II:80-85% III:86-90% OF MAX P.187/188
Four strength reactive exercises include
SQUAT JUMP, TUCK JUMP, BUTT KICK, POWER STEP UP P.248
Number of core exercises in Phase 2 o the OPT Model
0-4 P.214
The four primary focuses of Phase 1 Stabilization Endurance Training
INCREASE STABILITY, INCREASING MUSCULAR ENDURANCE, INCREASING NEUROMUSCULAR EFFICIENCY OF
THE CORE MUSCULATURE, IMPROVING INTERMUSCULAR AND INTRAMUSCULAR COORDINATION P.342
The adaptation yielded from 3-4 sets of 8-12 repetitions at 70-85% intensity
HYPERTROPHY P.330
The acute variables for active-isolated stretching
1-2 SETS, HOLD FOR 1-2 SECONDS, 5-10 REPETITIONS p.158
Repetition range for resistance training in Phase 4 of the OPT Model
1-5 P.350
Exercise selections for Stabilization exercises
TOTAL BODY, MULTIJOINT OR SINGLE JOINT, CONTROLLED UNSTABLE P.335
Two progressions for Step-Up to Balance
STEP IN FRONTAL PLANE AND STEP IN TRANSVERSE PLANE p.313/314
Repetition range for resistance training in Phase 3 of the OPT Model
6-12 P.348
Body position progressions in balance training
TWO LEG STABLE, SINGLE LEG STABLE, TWO LEGS UNSTABLE, SINGLE LEG UNSTABLE P.225
Four special considerations for training clients with Diabetes
MAKE SURE CLIENT HAS APPROPRIATE FOOTWEAR, HAVE CLIENT KEEP A SNACK WITH THEM, USE SELF
MYOFASCIAL RELEASE (SMR) WITH CARE AND UNDER SUPERVISION OF PHYSICIAN, AVOID EXCESSIVE
REACTIVE TRAINING AND HIGHER INTENSITY TRAINING P.388
The three adaptations/levels of the Optimum Performance Training Model
Stabilization, Strength, Power p.326, 327
The type of specificity that refers to the speed of contraction and exercise selection
NEUROMUSCULAR SPECIFICITY P.275
Recommended tempo for reactive exercises in Phase 2 of the OPT Model
REPEATING/MEDIUM P.345
Two different leg stabilization exercises
BALL SQUAT AND MULTIPLANAR STEP-UP TO BALANCE p.312/313
Seven performance benefits achieved when following the OPT Model
STRENGTH, POWER, ENDURANCE, FLEXIBILITY, SPEED, AGILITY, BALANCE P.8
14
The type of specificity that refers to the energy placed on the body
METABOLIC SPECIFICITY P.275
Three power balance exercises include
MULTIPLANAR HOP WITH STABILIZATION, BOX HOP-UP WITH STABILIZATION, BOX HOP-DOWN WITH
STABILIZATION P.232
Four goals of the Phase 5 of the OPT Model
ENHANCE NEUROMUSCULAR EFFICIENCY, ENHANCE PRIME MOVER STRENGTH, INCREASE RATE OF FORCE
PRODUCTION, ENHANCE SPEED STRENGTH P.11
Repetition range for resistance training in the phase of Strength Endurance Training
8-12 P.345
One of the oldest training methods that involves performing one set of each exercise
SINGLE SET SYSTEM P.281
The recommended number of sets in order to prevent overtraining
24-36 P.330
One regression for Ball Dumbbell row
KNEELING OVER BALL P.297
Two methods of progression in Strength level of the OPT Model
VOLUME AND LOAD P.341
Recommended tempos for resistance training exercises in Phase 2 of the OPT Model
2/0/2 STRENGTH EXERCISE AND 4/2/1 STABILIZATION EXERCISE P.345
Exercises that use quick powerful movements involving an eccentric contraction immediately followed by an explosive
contraction
REACTIVE TRAINING P.242
Three regressions for performing a prone Iso-Ab exercise
PERFORM IN STANDARD PUSH UP POSITION, PERFORM IN PUSH UP POSITION WITH KNEES ON FLOOR,
PERFORM WITH HANDS ON BENCH AND FEET ON FLOOR P.207
Percentage of intensity for resistance training in the second Phase of the OPT Model
70-80% P.345
Type of adaptations seen with higher volume training (3-4 sets of 9-20 repetitions)
CELLULAR ADAPTATIONS P.334
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest
CIRCUIT TRAINING SYSTEM P.282
The primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model
ENHANCING PROPRIOCEPTIVE DEMAND OF THE EXERCISE P.341
Two methods of progression in the Power level of the OPT Model
SPEED AND LOAD P.341
Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat
and protein
DIABETES P.385
15
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each
exercise
MULTIPLE SET SYSTEM P.282
Proprioceptive progressions in balance training
FLOOR, BALANCE BEAM, HALF FOAM ROLL, AIREX PAD, DYNA DISC P.225
The primary goal in balance training
CHALLENGE THE LIMITS OF STABILITY p.220
Two shoulder power exercises
MEDICINE BALL SCOOP TOSS AND MEDICINE BALL SIDE OBLIQUE THROW P.305
Five strength balance exercises
SINGLE-LEG SQUAT, SINGLE-LEG SQUAT TOUCHDOWN, SINGLE LEG ROMANIAN DEADLIFT, STEP UP TO
BALANCE, LUNGE TO BALANCE. P228
The rest period in between pairs in the Power phase of the OPT Model (with reference to resistance training)
1-2 MINUTES P.352
The primary energy sources used when training in strength level of the OPT Model
ATP-CP AND GLYCOLYSIS P.332
Tempo for core power exercises
AS FAST AS CAN BE CONTROLLED P.352
Two different leg strength exercises
LEG PRESS AND BARBELL SQUAT P.314/315
Three things recent research has demonstrated regarding circuit training
JUST AS BENEFICIAL AS TRADITIONAL CARDIORESPIRATORY TRAINING, PRODUCED GREATER LEVEL OF
EPOC AND STRENTH, PRODUCED NEAR IDENTICAL CALORIC EXPENDITURE WHEN COMPARED WITH WALKING
AT A FAST PACE P.189-190
Two progressions for Ball Dumbbell Row
ALTERNATING ARM AND SINGLE ARM P.297
The rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)
3-5 MINUTES P.352
Recommended repetitions for resistance training in Phase 5 of the OPT Model
1-5 REPS STRENGTH AND 8-10 REPS POWER P.352
Phases included in an annual plan for a client with the goal of basic body fat reduction
PHASES 1 AND 2 P.355
Four stabilization reactive exercises include
SQUAT JUMP WITH STABILIZATION, BOX JUMP UP WITH STABILIZATION, BOX JUMP DOWN WITH
STABILIZATION, MULTIPLANAR JUMP WITH STABILIZATION P.244
Two total body strength exercises
LUNGE TO TWO ARM DUMBBELL PRESS AND SQUAT TO TWO ARM PRESS p.288 and 289
When a stressor is too much for the system to handle it causes breakdown or injury in four common ways
STRESS FRACTURES, MUSCLE STRAINS, JOINT PAIN, EMOTIONAL FATIGUE P.274
16
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and
moving to the lower extremity
VERTICAL LOADING P.284
Percentage intensity for power exercises performed in Phase 5
30-45% P.352
Recommended tempo for core exercises in Phase 2 of the OPT Model
3/2/1 – 1/1/1 P.345
Core power exercises are easily identified by
EXPLOSIVE MOVEMENTS WITH MEDICINE BALL P.210-213
Five low volume high intensity training adaptations
INCREASED NEUROMUSCULAR EFFICIENCY, INCREASED RATE OF FORCE PRODUCTION, INCREASED MOTORUNIT RECRUITMENT, INCREASED RATE CODING, INCREASED MOTOR-UNIT SYNCHRONIZATION P.334
Four stabilization balance exercises
SINGLE LEG BALANCE, SINGLE LEG BALANCE REACH, SINGLE LEG HIP INTERNAL AND EXTERNAL ROTATION,
SINGLE LEG LIFT AND CHOP P.224
Exercise position that should be avoided in the second and third trimester
SUPINE P.405
The resistance training system that is another variation of circuit training that alternates upper body and lower body
exercises throughout the circuit
PERIPHERAL HEART ACTION SYSTEM P.283
The two techniques used in corrective flexibility according to the Integrated Flexibility Continuum
STATIC STRETCHING AND SMR (SELF MYOFASCIAL RELEASE) P.149
Two total body power exercises
TWO ARM PUSH PRESS AND BARBELL CLEAN P. 289/290
Acute variables for dynamic stretching
1 SET, 10 REPETITIONS, 3-10 EXERCISES P.165
Four physiologic considerations for training youth
VO2 PEAK SIMILAR TO ADULTS WHEN ADJUSTED FOR BODY WEIGHT, SUBMAXIMAL OXYGEN DEMAND HIGHER
THAN ADULTS, GLYCOLYTIC ENZYMES LOWER THAN ADULTS, SWEATING RATE (DECREASED TOLERANCE TO
TEMPERATURE EXTREMES) P.377
Functions that decrease with age
MAXIMUM ATTAINABLE HEART RATE, CARDIAC OUTPUT, MUSCLE MASS, BALANCE COORDINATION,
CONNECTIVE TISSUE ELASTICIY, BONE MINERAL DENSITY P.379
Stage of cardiorespiratory training utilized in phases 2 through 4 of the OPT Model
STAGE 2 P.186
The resistance training system that involves breaking the body up into parts to be training on separate days
SPLIT ROUTINE SYSTEM P.283
Four core stabilization exercises
MARCHING, FLOOR BRIDGE, FLOOR PRONE COBRA, PRONE ISO-AB P.205
Number of recommended reactive exercises for clients training in the Stabilization Endurance Phase
0-2 P.257
17
Implements used in reactive training
CONES, BOXES, TAPE P.245
Exercise selection for supersets in Power Phase
1 STRENGTH FOLLOWED BY 1 POWER P.352
The type of resistance training system where the client performs all sets of an exercise or body part before moving on to
the next exercise or body part
HORIZONTAL LOADING P. 285
Three goals of Phase 4 of the OPT Model
INCREASE MOTOR UNIT RECRUITMENT, INCREASE FREQUENCY OF MOTOR UNIT RECRUITMENT, IMPROVE
PEAK PERFORMANCE P.10
The energy stores used while training in Phase 1 of the OPT Model
OXIDATIVE AND GLYCOLYSIS P.332
A system of strength training that involves a progressive or regressive step approach that either increases weight with
each set or decreases weight with each set
PYRAMID SYSTEM P.282
The enlargement of skeletal muscle fibres in response to overcoming force from high volume of tension
HYPERTROPHY P.279
Equation for determining max heart rate
220-AGE P.118
Nine acute variables of training
REPETITIONS, SETS, TRAINING INTENSITY, REPETITION TEMPO, TRAINING VOLUME, REST INTERVAL,
TRAINING FREQUENCY, TRAINING DURATION, EXERCISE SELECTION p.328
Two chest exercises used in the stabilization level of the OPT Model
BALL DUMBBELL CHEST PRESS AND PUSH UP P.291/292
Three specific adaptations seen in the strength level of the OPT Model
STRENGH ENDURANCE, HYPERTROPHY, MAXIMAL STRENGTH P.278
Tempo for stabilization reactive exercises
3-5 SECOND HOLD P.342
Four core power exercises
ROTATION CHEST PASS, BALL MEDICINE BALL PULLOVER THROW, FRONT MEDICINE BALL OBLIQUE THROW,
WOODCHOP THROW P.210
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT Model
0-60 SECONDS P.348
18
NUTRITION AND PROFESSIONAL DEVELOPMENT
Guidelines the health and fitness professional should use when approaching potential clients
SAY HELLO TO EACH MEMBER, OFFER TOWELS OR WATER, ROAM THE WORKOUT FLOOR, DON’T HIDE
BEHIND DESKS, BOOKS, COMPUTER, INTRODUCE YOURSELF BY NAME, DON’T EDUCATE ON THE FIRST
INTERACTION P.480
Six nutritional guidelines for weight loss
PROTEINS, CARBOHYDRATES AND FATS SPREAD THROUGHOUT THE DAY, CHOOSE WHOLE GRAINS AND
VEGETABLES OVER REFINED GRAINS AND SIMPLE SUGARDS, 4 TO 6 MEALS PER DAY, AVOID EMPTY
CALORIES, DRINK ADEQUATE WATER, WEIGH AND MEASURE FOODS FOR ONE WEEK P.442
Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate
NONESSENTIAL AMINO ACIDS P.421/422
Three examples o unintentionally misleading responses from clients
I WANT TO GET IN SHAPE, I WANT TO LOSE WEIGHT, I WANT TO DO MORE CARDIO P.466
The process of determining the importance, size or value of something
ASSESSMENT P.485
The number of quarts of water recommended for the average adult
3 p.440
THE RECOMMENDED DIETARY ALLOWANCE FOR PROTEIN
.8g/kg P.426
Four bodily processes adequate consumption of water improves
ENDOCRINE GLAND FUNCTIONING, LIVER FUNCTION, METABOLIC FUNCTION, BODY TEMPERATURE
REGULATION P.441
The eight essential amino acids
ISOLUCEINE, LEUCINE, LYSINE, METHIONINE, PHENYLALANINE, THREONINE, TRYPTOPHAN, VALINE P.421
The ABCs of CPR
A-OPEN THE AIRWAY, B-IDENTIFY BREATHING, C-CHECK FOR SIGNS OF CIRCULATION P.507/508
Macronutrient responsible for acting as transports for vitamins A,D,E, and K
FAT P. 437
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
TOLERABLE UPPER INTAKE LEVEL P.452
Five things the body needs fats for
ENERGY, STRUCTURE AND MEMBRANE FUNCTION, PRECURSORS TO HORMONES, CELLULAR SIGNALS,
REGULATION OF UPTAKE AND EXCREATION OF NUTRIENTS IN CELLS P.440
Four caution statements on dietary supplements
EVERYONE SHOULD INVESTIAGE THE USE OF MULTIVITAMIN, SPECIFIC COMPOUNDS CAN ALLOW THE BODY
TO FUNCTION AT FULL CAPACITY, INDIVIDUAL RESULTS MAY VARY, GENERAL POPULATION SHOULD NOT USE
SUPPLEMENTS FOR MEDICINAL PURPOSES P.460
Four examples of vision questions
WHAT WOULD YOU TRY TO ACCOMPLISH IF YOU KNEW YOU COULDN’T FAIL? WHAT WOULD YOU DO IF YOU
WON THE LOTTERY? WHO ARE YOUR ROLE MODELS? WHAT KINDS OF EXPERIENCES DO YOU FIND SO
ENGROSSING THAT WHEN YOU ENGAGE IN THEM YOU FORGET ABOUT EVERRYTHING AROUND YOU? P.467
19
Three nutrients that should not be around 100% of the DV
VITAMIN A, BETA-CAROTENE (CONTRADICTED FOR SMOKERS), CALCIUM P.461
Values for nutrients that provide good guidelines for what constitutes an adequate intake of a nutrient
DIETARY REFERENCE INTAKES P.452
Individuals who engage in higher level visionary thinking as well as lower level strategic thinking
FLEXIBLE THINKERS P.467
Neutral compounds of carbon, hydrogen, and oxygen which make up a large portion of animal foods
CARBOHYDRATES P. 429
Four items that increase as a result of dehydration
CORE TEMPERATURE, HEART RATE, PERCEIVED EXERTION, USE OF MUSCLE GLYCOGEN P.441
Recommended percentage of dietary fat from daily total caloric intake
10-30% p.438
The action of awareness, understanding, and sensitivity of thoughts, emotions and experience of another without personall
experiencing the same
EMPATHY P.483
A substance that completes or makes an addition to daily dietary intake
DIETARY SUPPLEMENTS P.450
Seven characteristics of individuals who are ambivalent about goals
EXPERIENCE DEPRESSION AND ANXIETY, LESS HAPPY AND SATISFIED, MORE PHYSICAL ILLNESS,
INDECISIVE, UNCERTAIN, AND REBELLIOUS, EASILY DISTRACTED AND PROCRASTINATE, SPEND MORE TIME
THINKING ABOUT GOALS, SPEND LESS TIME TAKING ACTION TOWARD GOALS P.466
Scientific study of happy, successful, highly achieving people
POSITIVE PSYCHOLOGY P.466
Potential results of excess iron intake
INTERFERENCE WITH ABSORPTION OF OTHER MINERALS AND GASTROINTESTINAL IRRITIONAL P.453
The three disaccharides
SUCROSE, LACTOSE, MALTOSE P.429
Percentage of total caloric intake from protein that defines a high protein diet
MORE THAN 30% OF TOTAL CALORIC INTAKE P.426
R.E.A.D. stands for…
RAPPORT, EMPATHY, ASSESSMENT, DEVELOPMENT P.482
Guidelines that can assist the Health and fitness professional in setting goals for clients can be summarized by the
acronym
SCAMPI P.468/469
The first four steps in responding to the scene of an emergency
CHECK THE SCENE FOR HAZARDS, TAKE PERSONAL SAFETY PRECAUTIONS, CHECK FOR RESPONSIVENESS,
ACTIVE THE EMS SYSTEM P.508
Traditional reason for use of a dietary supplement
TO PROVIDE THE BODY WITH NUTRIENTS THAT MIGHT NOT BE ADEQUATELY SUPPLIED BY A DIET P.450
20
Calories per gram of fat
9 p.439
A method of asking questions on a step by step basis to discover the initial cause of a fault
ROOT CAUSE ANALYSIS P.467
The principles of effective goal setting as reflected by the acronym SCAMPI
SPECIFIC, CHALLENGING, APPROACH, MEASURABLE, PROXIMAL, INSPIRATIONAL P.468/469
The two semiessential amino acids
ARGININE AND HISTIDINE P.421
Number of contact hours of continuing education necessary for NASM CPT credential renewal
20 HOURS – CANDIDATE CERTIFICATION HANDBOOK
Four scenarios where supplemental protein may be helpful
QUICK AMINO ACID CONSUMPTION BEFORE OR AFTER WEIGHT TRAINING, REPLACE WHOLEFOOD PROTEIN
FOR WEIGHT LOSS, WHEN WHOLE FOOD IS NOT AVAILABLE, BODYBUILDERS, WRESTLERS, OR WEIGHT
CONSCIOUS ATHLETES PREPARING FOR COMPETITION P.427
Recommended percentage of calories from carbohydrates
50-70% P.435
Four reasons why the body needs carbohydrates
PREFERRED FORM OF ENERGY, CONSTANT NEED FOR REPLACEMENT, PARTS OF CENTRAL NERVOUS
SYSTEM RELY EXCLUSIVELY ON CARBOHYDRATES, EFFICIENTLY BURN AND USE FAT AND PROTEIN P.435
The chief source of energy for all body functions and muscular exertion
CARBOHYDRATES P.429
In body fat loss, the length of time clients should weight and measure foods
1 WEEK P.442
The amount of fluid loss that will adversely affect circulatory functions and decrease performance levels
2% P.441
Frequency of the NASM CPT credential renewal
2 YEARS –CANDIDTATE CERTIFICATION HANDBOOK
Strategies for helping clients achieve more through persistence
REWARD SUCCESS, FACILITATE NETWORKS OF SUCCESS, DEVELOP A STRATEGY FOR SETBACKS P.471
The effect of setting specific and challenging goals
BETTER CLIENT PERFORMANCE THAN EASY GOALS, NO GOALS OR “DO YOUR BEST” GOALS P.468
The primary purpose of a business
TO CREATE AND KEEP A CUSTOMER P.478
Three micronutrients that can cause serious adverse effects such as birth defects, calcification of blood vessels, and
damage to sensory nerves
VITAMIN A, D AND B6 p.453
Four guidelines to following the assessment process
ASK DIRECTIVE AND NONDIRECTIVE QUESTIONS THAT FOLLOW A SYSTEMATIC THOUGH PROCESS, LISTEN
CAREFULLY TO THE RESPONSE, REPEATE AND PARAPHRASE THE CLIENT’S RESPONSE, TAKE DETAILED
NOTES. P.485
21
Two reasons why measuring progress towards goals is helpful for the client
ALLOWS THE INDIVIDUAL TO ASCERTAIN WHETHER THE STRATEGY IS WORKING AND MINIMIZE TENDENCY
FOR CLIENTS TO THINK IN ALL-OR-NONE TERMS P.468
The nutritional ultimate limiting factor for exercise performance
CARBOHYDARTE AVAILABILITY P.432
One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of
heart disease and cetain types of cancer
FIBER P.431
Six items that decrease as a result of dehydration
BLOOD VOLUME, PERFORMANCE, BLOOD PRESSURE, SWEATE RATE, CARDIAC OUTPUT, BLOOD FLOW TO
SKIN P.441
The primary motivation for clients to use services of health and fitness professionals
IMPROVE QUALITY OF LIFE P.479
3 guidelines to create a presence that will assist in buIlding rapport
CONFIDENCE, ENTHUSIASM, PROFESSIONALISM P.483
The daily recommended intake of fiber
25G P.435
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention
of heart disease, hypertension, arthritis and cancer
MONOUNSATURATED FATTY ACIDS AND POLYUNSATURATED FATTY ACIDS P.436/437
The 10 nonessential amino acids
ALANINE, ASPARAGINE, ASPARTIC ACID, CYSTEINE, GLUTAMIC ACID, GLUTAMINE, GLYCINE, PROLINE,
SERINE, TYROSINE P.421
Recording aspects of behavior and measuring progress
SELF-MONITORING P.472
Percentage of fat intake that leads to overeating and metabolism slowing
OVER 30% OF TOTAL CALORIC INTAKE p.440
Six guidelines for providing uncompromising customer service
TAKE EVERY OPPORTUNITY TO MEET AND GREET EACH MEMBER, REPRESENT POSITIIVE IMAGE, NEVER
GIVE IMPRESSION OF INCONVENIENCE, USE ALL FORMS OF COMMUNICATION, OBSESS ON OPPORTUNITIES
TO STRENGTHEN RELEASTIONSHIPS, TAKE OWNERSHIP OF COMPLAINTS P.478/479
Four nutrients that have the greatest potential for excess dosage in dietary supplements
VITAMIN A, VITAMIN D, IRON, ZINC P.460
Two items retained as a result of dehydration
WATER AND SODIUM P.441
Percentage of communication based on tone of voice
38% p.482
The amount of CEUs required to complete every two years as a credentialed NASM CPT
2 – CANDIDATE HANDBOOK
The depth chest compressions should be delivered when performing CPR on an adult
1.5-2 INCHES P.509
22
The amount of carbohydrate ingested within 30 minutes of exercise in order to maximize recovery
1.5G/KG P.433
Condition under which deaminated protein is stored as fat
EXCESS PROTEIN INTAKE P.423
How the features of a personal training program help a client get from where they are now to where they want to go
BENEFIT OF A PERSONAL TRAINING PROGRAM P.486
Three things that proximal goals can raise
SENSE OF CONFIDENCE, DETERMINATION AND HAPPINESS P.468
The sum of the process by which an animal or plant takes in an uses food substances
NUTRITION P.420
The three monosaccharides
GLUCOSE, FRUCTOSE, GALACTOSE P.429
A food source low or lacking in one or more of the essential amino acids
INCOMPLETE PROTEIN P.423
Four nutritional guidelines for lean body mass gain
4-6 MEALS PER DAY, PROTEIN INTAKE SPREAD THROUGHOUT THE DAY, POST WORKOUT WINDOW OF
OPPORTUNITY, ADEQUATE CARBOHYDRATE AND FAT INTAKE P.442/443
One of the most powerful predictors of change and success
BELIEF P.469
Four forms of belief
SELF-EFFICACY, SELF-CONFIDENCE, HOPE, LOCUS OF CONTROL P.469
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a
particular life stage and gender group
ESTIMATED AVERAGE REQUIREMENT P.452
Four essential questions to ask a client in the initial appointment
WHAT ARE YOU TRYING TO ACHIVE?HOW LONG HAS THIS BEEN A GOAL? WHAT IS MOST IMPORTANT TO YOU
ABOUT ACHIEVING THAT GOAL? WHAT HAS PREVENTED YOU FROM ACHIEVING IT IN THE PAST? P.484
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that
are assumed to be adequate for a group of groups of healthy people. Used when an RDA cannot be determined.
ADEQUATE INTAKE P.452
Five things carbohydrates provide the body with
NUTRITION, SATIETY, CELLULAR FUID BALANCE, BLOOD SUGAR LEVELS, PROTEIN CONSERVATION P.435
Potential result of excess calcium intake
KIDNEY STONES P.453
Type of questions that can be answered with a simple yes or no
DIRECTIVE QUESTIONS P.485
Result of excess consumption of vitamin D
CALCIFICATION OF BLOOD VESSELS AND KIDNEY, HEART, AND LUNG DAMAGE P.453
The duration of the post workout window of opportunity for carbohydrate and protein ingestion
90 MINUTES P.443
23
Calories per gram of carbohydrate
4 P.435
The number of amino acids the body uses
20 P.421
Human body weight comprised of water
60% P.441
The premise of which all buying decisions are based
EMOTION P.478
The process by which amino acids are used in energy production when the body is in a negative energy balance
GLUCOGENESIS P.425
Who cpr is administered to
ANYONE WHO IS NOT BREATHING AND DOES NOT HAVE A PULSE P.507
Questions that cannot be answered with a simple yes or no
NONDIRETIVE P.485
Percentage of communication based on physiology
55% P.482
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
RECOMMENDED DIETARY ALLOWANCE P.452 RDA
A food that supplies all of the essential amino acids in appropriate ratios
COMPLETE PROTEIN P.423
Individuals who know what they want to accomplish are this much more likely to make successful life changes thatn those
who are less certain
6 TIMES MORE LIKELY P.466
The aspect of a relationship characterized by similarity, agreement, or congruity
RAPPORT P.482
The essential amino acid missing or present in the smallest amount
LIMITING FACTOR P.423
Seven typical disordered eating patterns
CONSUMING JUNK FOOD, AVOIDANCE OF SPECIFIC FOODS, EATING ONE MEAL PER DAY, IRREGULAR EATING
PATTERNS, FOOD PHOBIAS, FINANCIAL IMITATIONS, EATING TOO MUCH/LITTLE PROTEIN/CARBOHYDRATE
P.451
The percentage of communication based on words
7% P.482
Three ways to help clients achieve more by helping them believe in themselves
BABY STEPS, VISUALIZATION, SCHEDULED NEGATIVITY P.470
24