NASM Personal Trainer Version 7 With

NASM Personal Trainer Version 7 With Complete Solution.

• Phases of OPT Model - -Stabilization Endurance

-Strength Endurance

• Muscular Development

-Maximal Strength -Power

Homeostasis - Human body ability to respond to stress and make changes to maintain optimal health and physiological functioning.

Acute Disease - medical condition that occurs suddenly and can be treated an healed in a short period of time e.g. bronchitis. Left untreated bronchitis could become a chronic illness.

Chronic Disease - a medical condition that persists long term e.g. emphysema.

Ischemic Heart Disease - Narrowing of coronary arteries which supply blood and oxygen to the heart.

Atherosclerosis - Plaque is formed in the arteries, leading to reduced blood flow to the heart or brain.

Hypertension - Blood pressure greater than 120/80 (systolic/diastolic.

Systolic blood pressure (SBP) - Pressure in arteries and other blood vessels when the heart is beating or contracting. Top number recorded.

Diastolic blood pressure (DBP) - pressure in arteries and other blood vessels when the heart is at rest or between boots. Th bottom number recorded.

Elevated Systolic between 120-129/80 Stage 1 Hypertension 130-139/80-89 Stage 2 Hypertension - 140+/90 Hypertension Crisis - Great than 180/120 -

Cholesterol (Dyslipidemia) - Waxy substance found in blood made up of protein and fatty acids known as lipoprotein.

• types of Cholesterol - Low-density lipoprotein (LDL) - bad cholesterol-plaque clogs

arteries High density lipoprotein (HDL) - good cholesterol-doesn't clog arteries

Diabetes - Disease that impacts the body's ability to properly metabolize carbohydrates, specifically glucose.

Two types of Diabetes - Type 1 - genetic can't be prevented. Exercise helps.Type 2-body produces insulin, but not used properly by the cells.

Insulin resistance (type 2 diabetes) - The inability of the cells to respond to insulin.

Cancer - Abnormal cell growth in the body.

Chronic Obstructive Pulmonary Disease (COPD) - Respiratory dysfunctions that include breathlessness, airflow limitation, and decline of lung function.

Patellar tendonitis - Inflammation of the tendon that connects the patella (knee cap) to the tibia (shin bone).

Anterior cruciate ligament (ACL) tear - Stretch, partial or complete tear of the ligament of the knee.

Medial cruciate ligament (MCL) tear - Stretch, partial or complete tear of the medial collateral ligament of the knee.

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

SWOT analysis - As a CPT you need to identify your personal strengths, weakness and opportunities for growth and potential threats to success.

Four P's of Marketing - product, price, promotion, place

Unique Selling Product (USP) - A set of specific skills or traits that are highlighted during a sales presentation (marketing to an older population or stay at home moms, etc.)

Amotivation - Not being engaged in an activity or behavior (not wanting to exercise).

Extrinsic motivation - Doing an activity for some form of recognition (win an award). Short term exercise as once reward is given person loses focus.

Intrinsic motivation - Pursuing activities that are of interest or meaningful to that person (long term exercise).

Outcome goals - Focused on the end result (place in top 10 in a 10K race).

Process goals - Process of pursuing a goal (walking 1 hour a day @ 11am Monday-Sunday).

• types of social support - Instrumental (driving one to the gym, watching their kids so they

have time to workout); Emotional (encouraging showing empathy); Informational (providing education about fitness and health); and Companionship (accompanying friend to the gym)

• Components of Leadership - Leader's qualities (being optimistic, empathetic, and

knowledgeable.; Leadership styles (encourages feedback and input from students); Situational Factors (factors such as large or small class); and Follower's qualities (age group, gender, and exercise level).

10 Benefits of group exercise - Accountability, Comparison Competition Comradery Consistency Energy Intensity Mindless (know what to expect Motivation; and Sociability (warm and inviting)

Third space - A special communal space that is separate from work or home. A where one can build relationships with others e.g. the gym.

SMART goals - Specific, Measurable, Attainable, Realistic & Timely.

Determinants of Behavior - Psychological, social or environmental factors that influence behavior.

Autonomous Motivation - When client values the outcome and is motivated to exercise.

Affective Judgment - Expected pleasure or enjoyment.

Subjective Norms - Belief that an important person or group will approve and support a behavior e.g. resistance training.

Stages of Change Model a/k/a Transtheoretical Model of Behavior Change. - Precontemplation- individual doesn't exercise and is not planning to within the next 6 months.Contemplation-individual does not currently exercise, but plans to in the next 6 months.Preparation-Planning to begin exercise soon and maybe be sporadically exercising already.Action-Been exercising for at least 6 months.Maintenance-has been exercising consistently for 6 months or more.

Decisional Balance - Weighing the pros and cons of changing a behavior.

Reflective Listening - Understanding the meaning of the speaker's words and relaying back to the speaker of what that understood was correct.

Active Listening - Taking a genuine interest in what the speaker is saying and looking them in the eye while speaking.

Closed Ended Questions - Directive questions that can be answered with a one word answer yes or no.

Open Ended Questions - Non-directive questions that can't be answered by a simple yes or no. Require critical thinking before responding.

Motivational Interviewing - Instills feelings of being ready, willing, and able for the client to make a change in their behavior.

Self-Discrepancy - Internal conflict between what someone thinks their ideal self should be and what the actual self is.

Sustain talk - Keeping things the way they are and not wanting to make a change e.g. not wanting to make time to exercise by looking for excuses.

Implementation intentions - Connecting the exercise routine to a specific event (exercising during lunch break).

Coping intentions - Anticipating barriers and creating alternative plans to exercise.

Reverse listing - Replacing negative self talk with positive.

Instrumental support - tangible things such as assist someone with the ability to exercise e.g. providing transportation, child care, packing their gym bag.

Human Movement System (HMS) - The components and structures that work together to move the body (muscular, skeletal, and nervous system.

Kinetic Chain - The human body is a chain of interdependent links that work together to perform movement.

Nervous system - A network of nerves that transmits information within the human body.The nervous system provides sensory info. to our brain, stimulating human movement through muscle contractions, and keeping the heart and organs functioning.

Neuron - A specialized cell ; the functional unit of the nervous system They process and transit information through electrical and chemical signals.