Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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