NASM CSNC flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Macronutrient energy yields
- Carbohydrate and protein each provide 4 kcal per gram, fat provides 9 kcal per gram, and alcohol provides 7 kcal per gram.
- AMDR for carbohydrate
- The acceptable macronutrient distribution range for carbohydrate is 45–65% of total daily calories for adults.
- Protein needs for active adults
- Active adults generally need 1.2–2.0 g/kg/day of protein; resistance-trained individuals often target 1.6–2.2 g/kg/day.
- Fiber recommendation
- Adults should aim for 14 g of fiber per 1,000 kcal, or about 25 g/day for women and 38 g/day for men.
- Essential amino acids
- There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
- Glycemic load formula
- Glycemic load equals the glycemic index multiplied by grams of carbohydrate in a serving, divided by 100.
- Complete protein
- A complete protein contains all nine essential amino acids in adequate amounts; examples include animal proteins, soy, and quinoa.
- Energy balance
- Weight change occurs when energy intake differs from energy expenditure; a deficit of about 3,500 kcal is associated with 1 lb of fat loss.
- Transtheoretical Model stages
- The stages are precontemplation, contemplation, preparation, action, maintenance, and termination, describing readiness to change behavior.
- Self-Determination Theory needs
- Self-Determination Theory identifies three basic psychological needs-autonomy, competence, and relatedness-that support intrinsic motivation.
- SMART goals
- SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound, improving clarity and follow-through.
- Motivational interviewing OARS
- OARS stands for open-ended questions, affirmations, reflections, and summaries-core skills in motivational interviewing.
- Self-efficacy sources
- Bandura identified four sources of self-efficacy: mastery experiences, vicarious experiences, verbal persuasion, and physiological or affective states.
- Relapse in behavior change
- Relapse is a normal part of behavior change; coaches normalize it, review triggers, and help clients re-engage without judgment.
- Autonomy-supportive language
- Autonomy-supportive coaching avoids controlling phrases like 'you must' and instead offers choices and rationale to support client volition.
- Pre-participation screening
- Screening identifies clients who need medical clearance before exercise, such as those with known cardiovascular, metabolic, or renal disease or symptoms.
- BMI formula
- Body mass index equals weight in kilograms divided by height in meters squared; categories range from underweight (<18.5) to obese (≥30).
- Waist circumference risk
- Increased cardiometabolic risk is associated with waist circumference greater than 102 cm (40 in) in men and 88 cm (35 in) in women.
- OPT model phases
- The OPT model phases are stabilization endurance, strength endurance, hypertrophy, maximal strength, and power, applied progressively.
- Progressive overload
- Progressive overload is the systematic increase of training demand over time through volume, intensity, frequency, or density.
- FITT-VP principle
- FITT-VP stands for Frequency, Intensity, Time, Type, Volume, and Progression-key variables in exercise program design.
- Documentation
- Professional practice requires accurate, contemporaneous records of client sessions, assessments, and progress notes.
- Informed consent
- Informed consent is a voluntary, documented agreement after the client understands risks, benefits, and alternatives.
- Confidentiality
- Client information must be protected and shared only with written permission or as required by law.
- Referral
- Referring clients to qualified professionals such as registered dietitians, physicians, or mental health providers is required when needs exceed scope.
- Professional liability insurance
- Liability insurance protects against claims of negligence or harm and is a standard part of professional practice.
- Scope of practice
- Scope of practice defines the boundaries of professional services based on training, certification, and state law.
- Medical nutrition therapy
- Medical nutrition therapy is individualized nutrition treatment for medical conditions, provided by registered dietitian nutritionists or licensed dietitians.
- Nutrition coaching limits
- Nutrition coaches may provide general nutrition education but must not prescribe therapeutic diets or individualized medical nutrition therapy.
- Supplement advice
- Coaches should not prescribe supplements; they may provide general information and refer clients to qualified professionals.
- Red flags
- Red flags such as disordered eating, unexplained weight loss, or chronic disease require prompt referral to appropriate healthcare providers.
- Ethical decision-making
- Ethical dilemmas are addressed using a structured decision-making model, consultation with supervisors, and adherence to professional codes.