NASM Information from YT Videos

Monounsaturated

heart healthy(olive oil, avocado, peanuts)

Polyunsaturated(omega 3)

heart healthy(fish, flaxseeds, some dairy)

Polyunsaturated(omega 6)

essential for growth, development(vegetable oil, nuts, seeds)

Saturated

limit consumption(animal fat, full fat dairy, coconut)

Trans fat

artificial, usually bad

water soluble

B and C vitamins

• not stored in the body

• excreted through urine

• requires daily consumption

• less common to overdose/toxicity

fat soluble

A, D, E, K

• stored in the body

• does not require daily consumption
  more common to overdose

• slowly eliminated

major minerals

calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur onosaccharidem

monosaccharides

simplest form; cannot be broken down anymore (glucose, fructose, galactose)

disaccharides

two monosaccharides joined together (sucrose, maltose, galactose) olyp

polysaccharides

long chains of glucose units(glycogen, fiber, starch)

How much water should you drink before exercise?

16 oz morning of event or evening before; 13-20oz right before event

How much water should you drink during exercise?

12-16 oz every 15-20 minutes

• sports drinks every 90 minutes

How much water should you drink after exercise?

drink 1.25 times amount of water lost in sweat

• sodium and electrolytes

What is considered over weight on BMI?

25

What is considered obese BMI?

30 or above

How do you calculate BMI?

703 x weight(ib)/Height(in)

How many intervertebral discs in cervical spine?

7

How many intervertebral discs in thoracic spine?

12

How many thoracic disc in the lumbar spine?

5

How many intervertebral discs in sacral spine?

5

How many intervertebral discs in coccyx?

3-5 *commonly 4

What is the somatic system?

responsible for voluntary muscles; under control and mostly skeletal muscles

What is the autonomous system?

regulates involuntary bodily processes; maintains homeostasis with out conscious effort

What does the autonomous system split into?

sympathetic and parasympathetic

What is sympathetic NS?

“fight or flight”

What is parasympathetic NS?

“rest and digest”

sole proprietorship

business owned by individual and NO protection for owner

LLC

provides protection forms are required but are relatively simple(compared to s corp)w

worker

an employee when business has the control, work performed by worker

*includes hours worked, uniforms, etc

independent contractor

self employed person or entity contracted to perform work for- or provide services to another entity as a non employee

• must pay their own social security and medicare taxes

What is EPA?

often associated with reducing inflammation and cardiovascular health

What is DHA?

key role in brain, neurological, and retinal function

What is the first part of plyometric exercise?

eccentric phase

what is the eccentric phase?

declaration or loading phase

*where muscles are lengthened

What is the second phase of plyometric exercise?

delay between eccentric and concentric phase

What is the third phase of plyometric exercise?

concentric phase

What is the concentric phase?

shortening phase, energy released

What is the general recommended aerobic activity?

15 minutes of moderate intensity 5 days a week OR 75 minutes of vigorous intensity 3 days a week

What is the progression of the proprioceptively challenging scale?

1. two leg and stable

2. single leg and stable

3. two legs and unstable

4. single leg and unstable

Single set system

performing one set of each exercise

the multiple set system

performing multiple number of sets for each exercise

the pyramid

increasing or decreasing weight with each set

superset

two exercises completed back to back with minimal rest

complex training

a mltijoint and heavy compound lift followed by an explosive move

drop set

performing a set til failure, then lowering the weight and continuing on

circuit training

a series of exercises, back to back with minimal rest

split routine

training different parts of the body on different days

vertical loading

training starting with the upper body, then working your way down to lower body

horizontal loading

doing all the sets of an exercise or body part before moving to the next one ep

peripheral heart action system

a variation of circuit training where you alternate between upper and lower body extremities

Which training is known to increase and lead to better circulation over time?

peripheral action system

Which blood pressure range is considered normal?

<120/<80

Which blood pressure is classified as elevated?

120-129/<80

Which blood pressure is considered Stage 1?

130-139 or 80-89

Which blood pressure is considered Stage 2?

>140/>90haW

What do beta blockers do?

lower your heart rate at rest and during exercise meaning a clients hr while working out will not raise the same way when working out

What is a diuretic?

it is a medication that increases the excretion of water from the body through the kidneys, which in terms could increase the likelihood of dehydration

What is Type 1 diabetes consist of in people’s category?

these people have to inject insulin due to being insulin dependent; this is usually developed early in their life span

What is Type 2 diabetes consist of in the people’s category?

these people are insulin resistant; usually is a result of poor lifestyle choices; more common type

Davis’ Law

soft tissue(muscle, tendons, ligaments) models or remodels along the lines of stress; tissues adapt to specific loads or postures placed on them

constant stress=adapt(shorten/thicken) or some movements promotes flexibility

What is SWOT analysis?

is a strategic planning tool used by fitness professionals in order evaluate internal strengths and weaknesses, external opportunities, and threats; this helps trainers identify unique propositions, address limitations, leverage market trends, and mitigate competitive risks in order to improve business success and career longevity

What does the s in SWOT stand for?

Strengths(internal)- specialized certifications, unique training styles, and strong branding

What does the w in SWOT stand for?

Weakness(internal)- limited marketing experiences, lack of funds, or poor time management

What does the o in SWOT stand for?

Opportunities(external)- emerging fitness trends, new technology, or community needs

What does the t in SWOT stand for?

Threats(external)- competition, economic downturns, or changing client habits

What are the stages of the Change Model?

pre contemplation, contemplation, preparation, action, and maintenance

Explain the Pre contemplation stage

*not ready

when the client has no intention to changing in the next 6 months and may deny or unaware of the need for change

Explain the Contemplation stage

*getting ready

client recognizes the need to change and are considering starting an exercise routine within the next 6 months, but have not yet committed

Explain the Preparation phase

*ready

when the client intend to take action soon(within the next month) and may already be taking small steps, such as buying equipment or visiting a gym

Explain the Action phase

*doing

clients have started an exercise routine but have maintained it for less than 6 months

Explain the Maintenance phase

*sticking with it

clients have maintained the new behavior for 6 months or longer and are focused on preventing relapse