NSCA-CPT Final Review

How does VO2max change with chronic aerobic endurance training? What causes this change?

Increases, due to increased Q (cardiac output; due to increased SV, not HR)

How is HR affected by chronic aerobic endurance training?

Unchanged or decreased slightly

Heart adaptations to chronic aerobic endurance training?

Left ventricle hypertrophy and chamber diameter increases

Coronary arteriole densities and diameters increase

Blood adaptations to chronic aerobic endurance training?

Increased blood volume

Increased plasma (within 24 h)

Increased red blood cell volume (within a few weeks)

5 Respiratory system adaptations to chronic aerobic endurance training?

Increased ventilatory muscle endurance, aerobic enzymes, and tidal volume

Decreased O2 cost of breathing and breathing frequency

Skeletal muscle adaptations to chronic aerobic endurance training?

Possible slight hypertrophy of type I fibers

Increased: capillary density, mitochondria density, glycogen stores, triglyceride stores, and oxidative enzymes

Skeletal system adaptations to chronic aerobic endurance training?

Possible increase of BMD

Acute effects of aerobic exercise on BP?

Decreased BP post-exercise

Chronic effects of aerobic exercise on systolic/diastolic BP (for normotensive and hypertensive trainees)?

Normotensive: 3/2 decrease

Hypertensive: 7/6 decrease

Three major metabolic adaptations to chronic aerobic endurance training?

1) Increased reliance on fat for energy

2) Increased lactate threshold

3) Increased VO2max (10-30%+)

Why does connective tissue (tendons, ligaments, cartilage) take longer to adapt to training?

CT has few living cells and poor blood supply

What primarily leads to aerobic endurance overtraining?

Too much volume

How quickly does aerobic detraining occur?

As soon as two weeks after stopping training

When should trainers refer clients to a nutrition professional?

When a problem is beyond trainer's competency

When clients have nutritionally affected diseases

What is medical nutrition therapy and under whose scope of practice does it fall?

Nutrition info for those with nutritionally affected diseases

Under licensed nutritionists, dietitians, and registered dietitians

What is included in a complete dietary assessment? (4 things)

Anthropometric data

Biochemical data

Clinical exam

Dietary intake data

Methods for gathering dietary intake data?

Diet recall

Diet history

Diet Record

What is the diet recall method?

Reporting the last 24 hour's diet from memory

What is the diet history method?

Collecting data on eating schedule and habits, likes, dislikes, and medical and weight history

What is the diet record method?

Recording intake for 3 days

RMR contribution to total energy requirements?

60-75%

Thermic effect of food contribution to total energy requirements?

7-10%

How much can RMR vary between individuals when all else is equal?

20%

How can energy requirements be estimated?

Measure caloric intake when weight is stable

Mathematical equations

RDA for protein for healthy, sedentary adults?

0.8g/kg for both men and women

What is the World Health Organization's safe intake protein level?

0.83g/kg BW

Who do RDA and safe intake levels apply to?

Healthy, sedentary adults

Pros/cons of computerized diet analysis?

Pros; Info on vitamins/minerals in diet

Cons: Not all food data is available, software can be complex and require training, analysis may be slow

What is a kcal?

Amount of energy equal to heat required to raise the temperature of 1 kg of water 1˚C

3 Major components of total energy expenditure?

1) BMR

2) Physical activity

3) Thermic effect of food

Protein recommended for athletes?

1.2 to 2.0 g/kg BW per day

What may be excessive protein intake for those with impaired renal function, low calcium intake, or restricted fluid intake?

4 g/kg BW per day

What is ketosis?

High levels of ketones in the blood, due to incomplete breakdown of fatty acids

How many grams of carbs are required to prevent ketosis?

50 to 100 g/day

What percent of total calorie intake should come from carbs for physically active individuals?

60-70%

How many grams of carbs should endurance athletes consume to replenish glycogen fully?

7-10 g/kg BW per day

How many grams of carbs should strength/sport/skill athletes consume to replenish glycogen fully?

5-6 g/kg/day

What percent of total calorie intake should come from fats to avoid deficiency?

3% from omega-6

05 to 1% from omega-3

Negative effects of low-fat diets?

Decreased testosterone production (diets < 15% fat)

Decreased fat soluble vitamin absorption

Recommended percentage of total calorie intake that should be fat and what percentage mono/polyunsaturated and saturated?

30% or less

20% mono/polyunsaturated

<10% saturated

What are dietary reference intakes (DRIs)?

Recommended vitamin and mineral intake (U.S. and Canada)

What are the 4 categories of DRIs?

1) RDAs

2) Adequate intake

3) Estimated Average Requirement

4) Tolerable Upper Intake Level

What is a recommended dietary allowance (RDA)?

Intake that meets nutrient needs of 97-98% of healthy individuals in an age/sex group

What is adequate intake?

Goal intake used when an RDA isn't established

What is tolerable upper intake level?

Max intake unlikely to pose health risks in almost all healthy individuals in a group

What is estimated average requirement?

Intake that meets estimated nutrient need of 1/2 the individuals in a specific group

When should clients decrease dietary fat?

1) To make room for needed carbs

2) To aid weight loss

3) To decrease elevated cholesterol

At what percent dehydration is thirst triggered?

1%

Average fluid intake to maintain fluid balance in a sedentary adult?

1.4 to 2.6 L/day

Suggested fluid intake pre-exercise?

5-7 ml/kg 4+ hours prior

Additional 3-5 ml/kg 2 hours prior if urine is dark

Fluid replacement post-exercise?

Monitor weight loss by weighing in pre- and post-exercise

Drink 20-24 oz. per pound of BW lost during exercise

Na-rich foods and drinks

What is hyponatremia?

Dangerous drop in blood sodium levels during long duration activity

Extra calories needed to gain a pound of LBM?

2500

What is hemochromatosis?

Genetic disorder in which body absorbs and stores iron into tissues excessively; can lead to multi-system failure

Which vitamins and minerals may be dangerous in excess?

Vitamins A and B6, Niacin, Calcium, Iron, Magnesium, Zinc

Equations for calculating daily calorie needs using BW and activity level (male, for Light, moderate, and heavy activity)

Light Activity: 17 X BW (lbs)

Mod. Activity: 19 x BW (lbs)

Heavy Activity: 23 x BW (lbs)

Equations for calculating daily calorie needs using BW and activity level (female)?

Light Activity: 16 x BW (lbs)

Mod. Activity: 17 x BW (lbs)

Heavy Activity: 20 x BW (lbs)

Physical activity level (PAL) values for light to vigorous activity lifestyles?

Light: 1.4 to 1.69

Moderate: 1.7 to 1.99

Vigorous: 2.0 to 2.4

What effect does exercise have on anxiety and what types of exercise work best?

Small to moderate anxiety reduction

Low intensity training (aerobic or resistance) works best

What is the opponent-process theory set forth by Solomon and Corbit?

During high intensity exercise, stress reducing mechanisms are active; when exercise stops, the mechanisms continue temporarily, improving mood

How does rhythmic activity affect anxiety?

May reduce anxiety by inhibiting cerebral cortex arousal with volley of afferent impulses to brain stem

Thermogenic effect explanation for exercise improving mood?

Hypothalamus senses increased body temperature and promotes cortical relaxation, leading to muscle relaxation

Psychological explanations for exercise improving mood and treating depression?

Diversion

Goal achievement improves self-efficacy, mastery

Social interaction

Improved independence (older adults)

How does the biogenic amine hypothesis explain exercise's effects on depression?

Biogenic amines (serotonin, dopamine, norepinephrine) alleviate depression and are elevated by exercise

How can trainers identify and modify self-talk (4 steps)?

1) Have client notice self talk

2) Have client write down self talk at same time daily

3) Write down current negative self talk and positive affirmations to counter it; repeat mentally several times a day

4) Write new affirmation phrases and repeat aloud 5-6x when motivation is desired; later shift to mental recital

3 Visualization techniques?

Visualize past success

Visualize future success

Visualize outcome's value

5 Points on self-determination continuum?

1) Amotivation

2) External regulation (punishment avoidance)

3) Introjected regulation (behavior is means to valued end)

4) IDed regulation (behavior beneficial; not self-initiated)

5) Integrated regulation (behavior's valued, self-initiated)

Readiness stages of transtheoretical model?

1) Precontemplation

2) Contemplation

3) Preparation (some activity, not regular)

4) Action (regular activity < 6 months)

5) Maintenance (regular activity > 6 months)

Factors that affect self-efficacy?

1) Past accomplishment (strongest effect)

2) Modeling

3) Verbal persuasion

4) Physiological arousal or anxiety

How do trainers ID and change false beliefs (3 steps)?

1) Ask questions to ID and discuss client's beliefs

2) Use education, reasoning, and reinforcement

3) Teach new, correct info

Purpose of long-term goals?

Give client meaningful pursuit

Purpose of short-term goals?

Provide strategy to attain long-term goals; increase commitment

Desired difficulty for short term goals?

50% success rate (not too hard or easy)

What are performance goals?

Goals to improve on past performance (Medium client control)

What are process goals?

Goals to improve effort, technique, attitude, etc. (High client control)

What are outcome goals?

Goals to win or beat others (Little client control)

How do task-involved clients gauge their performance improvement?

Comparing themselves to their previous performance

How do ego-involved/other-referenced clients gauge their performance improvements?

Comparing themselves to others

What are SMART goals?

Specific, measurable, action-oriented, realistic, time-bound

Two dimensions/aspects of motivation?

1) Direction

2) Intensity

What is behaviorism?

View that behavior is shaped by its consequences

What is an operant?

Target behavior

What is self-determination?

The continuum from intrinsic to extrinsic motivation

Personal trainer scope of practice as defined by the NSCA?

Health/fitness professionals who use an individualized approach to assess, motivate, educate, train, and guide clients regarding their health and fitness needs by designing safe and effective exercise programs and who respond appropriately in emergency situations

What phrase/acronym is useful for remembering the personal trainer's scope of practice?

"Personal trainers MATER"

Motivate

Assess

Train

Educate

Refer

What is achieved during initial client interview?

1) Assessment of client-trainer compatibility

2) Development of goals

3) Establishment of client-trainer agreement

Info to provide client when assessing compatibility?

Trainer's education/experience/credentials

Service location/time availability

Boundaries, roles, expectations

Referral info in case of non-compatibility

Purpose of pre-participation health appraisal screening?

ID diseases and positive risk factors for CAD

Assess lifestyle factors for special consideration

ID need for medical referral prior to exercise

Two commonly used health appraisal instruments used to assess appropriateness of exercise and need for referral?

1) PAR-Q (physical activity readiness questionnaire)

2) Health/Medical Questionnaire

What is the PAR-Q and its function?

Questionnaire based on self-recall of signs and symptoms used to ID those who require additional medical screening prior to exercise

Cons of PAR-Q?

doesn't ID all coronary risk factors, medications, and exercise contraindications

What does the health/medical questionnaire assess?

CAD risk factors

Lifestyle management

Appropriateness of moderate-vigorous activity

Medication/supplements

Sudden cardiac death risk factors

Orthopedic concerns

Diagnosed diseases

What and who do lifestyle inventories assess?

Behaviors related to diet, stress management, physical activity, etc. of healthy clients

What is included in an informed consent form?

Program info

Risks and benefits

Confidentiality clause

Client responsibilities

Documentation of acknowledgement and acceptance of terms and conditions

How should informed consent be given?

Both verbally and in writing

Which form can be used to determine if a child should get doctor approval prior to participating in physical activity program?

Pre-Participation Physical Examination

Can parents sign waivers waiving their children's rights to legal remedy?

No

Children of what ages are generally considered incapable of self-negligence?

7-14

What is atherosclerosis?

Progressive degeneration in which arterial walls harden, leading to fat and plaque build up that can cause cardiac tissue death and/or heart attacks

8 Positive coronary risk factors correlated with CAD?

1) Age

2) Smoking

3) Family history

4) Sedentary lifestyle

5) Obesity

6) Impaired blood glucose levels

7) Hypertension

8) Dyslipidemia (High cholesterol)