NASM CSNC cheat sheet

Macronutrient energy yields: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.

Acceptable macronutrient distribution ranges (AMDR): carbohydrate 45–65% of daily calories, fat 20–35%, protein 10–35%.

Protein needs for active adults: 1.2–2.0 g/kg/day; resistance-trained individuals often target 1.6–2.2 g/kg/day.

Fiber recommendation: 25 g/day for women, 38 g/day for men, or 14 g per 1,000 kcal consumed.

Essential amino acids (9): histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine.

Glycemic index ranks a carbohydrate food's effect on blood glucose; glycemic load = GI × grams of carbohydrate ÷ 100.

Complete proteins contain all essential amino acids in adequate amounts (e.g., animal proteins, soy, quinoa); complementary proteins combine plant sources (e.g., rice and beans).

Energy balance: weight change occurs when energy intake differs from energy expenditure; 1 lb of body fat ≈ 3,500 kcal.

Hydration: general fluid intake ≈ 30–35 mL/kg body weight per day; during exercise, 400–800 mL/hour is a common starting range, adjusted for sweat rate.

Transtheoretical Model stages: precontemplation, contemplation, preparation, action, maintenance, and termination.

Self-Determination Theory identifies three basic psychological needs: autonomy, competence, and relatedness.

SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound.

Motivational interviewing core skills (OARS): open-ended questions, affirmations, reflections, summaries.

Stages of change-matched interventions: precontemplation → raise awareness; contemplation → explore ambivalence; preparation → action planning; action → support self-efficacy; maintenance → relapse prevention.

Self-efficacy (Bandura) is built through mastery experiences, vicarious experiences, verbal persuasion, and physiological/affective states.

Relapse is a normal part of behavior change; the coaching response is to normalize, review the lapse, and re-engage without judgment.

Autonomy-supportive coaching language avoids controlling phrases ('you must,' 'you should') and instead offers choices and rationale.

Pre-participation screening identifies clients requiring medical clearance before exercise (e.g., known cardiovascular, metabolic, or renal disease; symptoms).

Body mass index (BMI) = weight (kg) ÷ height (m)²; BMI categories: underweight <18.5, normal 18.5–24.9, overweight 25–29.9, obese ≥30.

Waist circumference risk thresholds: increased risk at >102 cm (40 in) for men and >88 cm (35 in) for women.

Resting heart rate and blood pressure should be measured before program design; hypertension is commonly defined as ≥130/80 mmHg.

The OPT model phases: stabilization endurance, strength endurance, hypertrophy, maximal strength, and power.

Progressive overload requires increasing demand over time via volume, intensity, frequency, or density.

The FITT-VP principle: Frequency, Intensity, Time, Type, Volume, and Progression.

Behavioral readiness and barriers should be assessed alongside physical measures to tailor the program.

Document client sessions, assessments, and progress notes accurately and contemporaneously.

Maintain current certifications, CPR/AED credentials, and continuing education requirements.

Obtain informed consent before assessments, program participation, and data collection.

Protect client confidentiality; share information only with written permission or as required by law.

Refer clients to qualified professionals (RD, physician, mental health provider) when needs exceed scope.

Carry professional liability insurance and follow facility policies and emergency action plans.

Use evidence-based practice: integrate best available research, professional expertise, and client values.

Avoid conflicts of interest; disclose any financial relationships (e.g., supplement sales).

Nutrition coaches may provide general nutrition education, but not individualized medical nutrition therapy (MNT).

MNT is the domain of registered dietitian nutritionists (RDNs) and licensed dietitians.

Do not diagnose, treat, or cure disease; refer clients with medical conditions to appropriate providers.

Do not prescribe supplements or therapeutic diets; provide general information and refer.

Recognize red flags (e.g., disordered eating, unexplained weight loss, chronic disease) and refer promptly.

Stay within the scope defined by the certifying body and state licensure laws.

Avoid giving advice on medications, including over-the-counter drugs and herbals.

When in doubt, consult a supervisor or refer to a qualified professional.

Informed consent must be voluntary, documented, and include risks, benefits, and alternatives.

Confidentiality: protect client information; disclose only with consent or legal requirement.

Avoid dual relationships that could impair professional judgment or exploit clients.

Maintain professional boundaries; do not engage in romantic or sexual relationships with clients.

Be honest in marketing and credentials; do not misrepresent qualifications or outcomes.

Respect diversity and provide culturally sensitive, inclusive services.

Address ethical dilemmas using a structured decision-making model and consult supervisors.

Report unethical conduct to appropriate authorities or certifying bodies.