The Modern State of Health & Fitness

What does NASM stand for?

National Academy of Sports Medicine

Obesity

A complex disease involving an excessive amount of body fat; classified by a body mass index of 30 or greater

Kinesiology

The study of movement as it relates to anatomy and physiology

Evidence-Based Practice

A practice that relies on evidence for guidance and decision-making and includes developing individual expertise, staying current on the best sources of external evidence (like peer-reviewed research), and prioritizing client values and expectations

What are the 3 components of Evidence-Based Practice?

Individual Professional Expertise, Best External Evidence, and Client Values and Expectations

Peer-Reviewed Research

A process of subjecting an author’s scholarly work, research, or ideas to the scrutiny of others who are experts in the same field

What approach does NASM use for exercise training?

OPT (Optimum Performance Training)

Musculoskeletal System

The combined, interworking system of all muscles and bones in the body

Deconditioned

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability

Overweight

A body weight greater than what is considered within normal standards; a BMI of 25-29.9

Muscle Imbalance

When muscles on each side of a join have altered length-tension relationships

Joint Stability

The support provided by tissues surrounding a joint to maintain and provide control during movement

What does the term evidence-based practice refer to?

The conscientious use of current research in making decisions about client care

What is Phase 1 of the OPT Model?

Stabilization Endurance

What is Phase 2 of the OPT Model?

Strength Endurance

What is Phase 3 of the OPT Model?

Muscular Development

What is Phase 4 of the OPT Model?

Maximal Strength

What is Phase 5 of the OPT Model?

Power

Socioeconomic Status

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

Health (according to WHO)

A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.

Homeostasis

The process by which the human body strives to maintain a relatively stable equilibrium

Disease

Abnormal condition that harms body structure or function

Local disease

Affects one area

Systemic disease

Affects the whole body

Two disease types

Acute and chronic

Acute disease

Sudden + short term

Untreated acute disease

Can become chronic if not properly managed.

Chronic disease

Long term (3+ months), can be managed but not cured

Causes of chronic disease

Genetics + environment + behavior

Examples of chronic diseases

Heart disease, cancer, respiratory disease, diabetes

Example of acute disease

Flu or short bronchitis

Prevent chronic disease

Diet + exercise

#1 cause of death worldwide

Coronary artery disease

Coronary artery disease

Type of heart disease; leading cause of death in men and women

Top preventable causes of death

Smoking and overweight/obesity

#1 preventable cause of death

Smoking tobacco

#2 preventable cause of death

Overweight/obesity

Primary Prevention

Treatment before the conditions develop

Secondary Prevention

Treating chronic health conditions after they become apparent

Risk Factor

Any attribute, characteristic, or exposure of an individual that increases the likelihood of developing a disease or injury

Cholesterol

A waxy, fatlike substance found in bodily cells

BMI

Body mass index; comparison of a person’s weight to their height

Imperial BMI calculation

703 × weight (lb) divided by (height in inches)²

Metric BMI calculation

Weight (kg) divided by (height in meters)²

Stroke

A sudden lack of blood supply to the brain, caused by either a blockage in an artery or ruptured blood vessel

Heart Attack

The action that occurs when an artery supplying the heart with blood and oxygen becomes blocked

Medical term for heart attack

Myocardial infarction

Heart Failure

A condition in which the heart can’t pump enough blood to meet the body’s needs

Heart Valve Problem

A condition that occurs when one or more heart valves do not function properly, causing shortness of breath and reduced oxygen supply to the body

Arrhythmia

A problem with the rate or rhythm of a person’s heartbeat; the heart beats too quickly, too slowly, or with an irregular pattern

Ischemic Heart Disease

A category of heart-related problems caused by the narrowing of coronary arteries, which supply blood to the heart muscle

Most commonly referred to condition regarding heart disease

Ischemic heart disease

Atherosclerosis

The processes by which plaque is formed in arteries leading to reduced blood flow to the heart or brain

Most common type of heart disease that can lead to heart attack or stroke

Atherosclerosis

Exercise

A structured and planned form of human movement to elicit a physical adaptation, such as weight loss, improved endurance, or strength

Physical Activity

Bodily movement that results in expenditure and encompasses many modes and intensities

Hypertension

Consistently elevated blood pressure over 120/80

Systolic Blood Pressure (SBP)

The pressure in arteries and other blood vessels when the heart is contracting; the first (top) number recorded

Diastolic Blood Pressure (DBP)

The pressure in the arteries and other blood vessels when the heart is at rest or between beats; the second (bottom) number recorded

Dyslipidemia

Elevated total cholesterol

Low-Density Lipoprotein

Makes up the plaque that clogs arteries and increases risk of cardiovascular disease

LDL level guidelines

Less than 100mg/dL

High-Density Lipoprotein

Does not tend to clog arteries and actually helps remove some LDL cholesterol from the body

HDL level guidelines

60mg/dL

Diabetes

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances the usage of fat and protein

Glucose

The simplest form of carbohydrate used by the body for energy

Type 1 Diabetes

The pancreas does not make enough insulin (or none at all), which is a hormone that helps transport glucose into cells to be used for energy

Type 2 Diabetes

The body produces insulin but cannot use it properly, leading to difficulty regulating blood sugar and chronically high glucose levels

Cause of type 2 diabetes

Long-term excess sugar intake, which increases insulin demand and contributes to cells no longer responding properly

Cancer

A group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body

Endorphins

A group of hormones secreted by the brain that provide a variety of physiological functions, such as reducing the perception of pain

Chronic Obstructive Pulmonary Disease (COPD)

A general term for progressive lung diseases, including emphysema, chronic bronchitis, and nonreversible asthma

Which of the following is a waxy, fatlike substance found in bodily cells?

Cholesterol

What is the most practical measurement of overweight and obesity?

BMI

What is, perhaps, the most challenging of the public health problems faced today?

Obesity, due to poor diet and physical inactivity

Skeletal Muscle

The type of muscle tissue that connects to bones and generates the forces that create movement

Sprain

A stretching or tearing of ligaments

Plantar Fasciitis

An inflammation of the fibrous tissue (plantar fascia) along the bottom of the foot, which often results in intense heel pain

Patellar Tendonitis

An injury or inflammation of the tendon that connects the patella (kneecap) to the tibia (shin bone)

Anterior Cruciate Ligament (ACL) Tear

A stretch, partial tear, or complete tear of the anterior cruciate ligaments of the knee

Medial Collateral Ligament (MCL) Tear

A stretch, partial tear, or complete tear of the medial collateral ligament of the knee

Three most common knee injuries

Patellar tendonitis, ACL, MCL

LPHC

Lumbo-Pelvic-Hip Complex; “the core”

What is the LPHC made up of?

Th lumbar spine (low-back area), pelvis, abdomen, and hip musculoskeletal structures

Consequences of an unstable/weak LPHC

Limits the ability of the limbs to properly produce force and predisposes an individual to back or hip pain

Shoulder Impingement Syndrome

Shoulder pain caused by the rotator cuff tissues rubbing against the acromion bone of the shoulder

What are the two most common issues at the foot and ankle complex?

Ankle sprains and plantar fasciitis

What does the term shoulder impingement syndrome refer to?

Shoulder pain caused by rotator cuff tissues rubbing against the acromion bone

What health professionals do CPT often network with?

Physical therapists, athletic trainers, chiropractors, registered dietitian nutritionists, and licensed massage therapists

What are the types of certified fitness professionals?

Certified personal trainers, group fitness instructors, and strength + conditioning coaches

What is a CPT?

A fitness professional who has passed a national exam and uses exercise science knowledge to assess clients, create programs, and support their progress

What is a Group Fitness Instructor?

A fitness professional who leads and motivates participants in group exercise classes while providing safe instruction across different formats for generally healthy individualA

What is a Strength and Conditioning Coach?

A fitness professional with advanced knowledge, training, and experience in designing and implementing strength and conditioning programs for competitive athletes

Licensed Massage Therapist

A professional who is licensed to therapeutically manipulate the muscles and other soft tissues of the body through physical touch

Chiropractor

A licensed healthcare professional who primarily deals with conditions relating to spinal alignment

Athletic Trainer

A professional who often works alongside physicians and medical technicians to help diagnose and treat sports injuries

Physical Therapist

A practitioner who is educated in many areas of physical rehabilitation

Which of the following most accurately describes the role of the CPT?

To design safe and effective exercise programs to help clients reach health, wellness, and fitness goals