NASM CWC cheat sheet

Transtheoretical (stages of change) model: precontemplation, contemplation, preparation, action, maintenance; relapse recycles a client to an earlier stage rather than ending the process.

Stage-matched decision rule: raise awareness and explore ambivalence in precontemplation/contemplation; build skills and action plans in preparation/action; focus on relapse prevention in maintenance.

Decisional balance: perceived pros of changing rise and perceived cons fall as clients move toward action; ambivalence is expected and normal in contemplation.

Social Cognitive Theory sources of self-efficacy: mastery experiences, vicarious experience (modeling), verbal persuasion, and interpretation of physiological/emotional states.

Motivational interviewing spirit has four elements: partnership, acceptance, compassion, and evocation (drawing out the client's own reasons rather than imposing them).

MI core microskills are OARS: open-ended questions, affirmations, reflections, and summaries; reflections should outnumber questions in a typical session.

Change talk categories are DARN-CAT: desire, ability, reasons, need, commitment, activation, and taking steps; commitment language is the strongest predictor of behavior change.

Self-Determination Theory: satisfying autonomy, competence, and relatedness supports intrinsic motivation and more durable adherence than external pressure.

Process goals (controllable behaviors, e.g., walk 20 minutes daily) support adherence better than outcome-only goals (e.g., lose 5 lb), which depend on factors outside direct control.

Wellness is multidimensional: physical, emotional, intellectual, social, spiritual, occupational, and environmental domains (financial is sometimes added as an eighth).

PAR-Q+: a positive response to any screening item indicates the client should obtain medical clearance before starting or progressing physical activity.

Assessment sequence: health history and PAR-Q+ first, then readiness and motivation, then physical measures (height, weight, BMI, waist, blood pressure, resting heart rate), then lifestyle behaviors.

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

Waist circumference indicating higher cardiometabolic risk: >40 in (102 cm) for men and >35 in (88 cm) for women.

FITT-VP framework: frequency, intensity, time, type, volume, and progression are the variables used to construct and advance a program.

OPT model structure: stabilization level (Phase 1), strength level (Phases 2–4), power level (Phase 5).

Public health activity target: 150–300 minutes/week of moderate or 75–150 minutes/week of vigorous aerobic activity, plus muscle-strengthening on 2 or more days per week.

Core training principles: progressive overload, specificity, reversibility, and individualization; change one variable at a time and reassess before advancing.

Energy yield: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.

AMDR: 45–65% of calories from carbohydrate, 20–35% from fat, 10–35% from protein.

Protein: RDA is 0.8 g/kg/day for sedentary adults; physically active adults commonly target about 1.2–2.0 g/kg/day.

Energy balance: ~3,500 kcal approximates 1 lb of body fat, so a 500 kcal/day deficit approximates 1 lb/week of loss.

Fiber: roughly 14 g per 1,000 kcal, translating to about 25 g/day for adult women and 38 g/day for adult men.

Dietary limits: added sugars <10% of total calories, saturated fat <10% of total calories, sodium <2,300 mg/day.

Total water intake reference: about 2.7 L/day for women and 3.7 L/day for men, including water from food and beverages.

MyPlate proportions: half the plate fruits and vegetables, one quarter lean protein, one quarter whole grains, plus a dairy serving.

Coaching boundary in nutrition: general education on guidelines and portion awareness is in scope; individualized meal plans and medical nutrition therapy are not.

Scope of practice: a wellness coach educates, supports behavior change, and promotes adherence; diagnosing, prescribing diets, and treating disease are outside the role.

Referral triggers include unexplained or chest-pain symptoms, disordered eating indicators, clinical nutrition needs, mental health crises, and medication-related questions.

Informed consent must cover purpose, procedures, risks, benefits, confidentiality limits, fees, and the right to withdraw at any time.

Confidentiality: client information is kept secure and disclosed only with written permission or where legally mandated (e.g., imminent risk of harm).

Documentation commonly follows SOAP format: Subjective, Objective, Assessment, Plan; records are retained per legal and organizational policy.

Boundary rule: avoid dual relationships (e.g., coach plus employer, lender, or romantic partner) that could impair objectivity or exploit the client.

Core ethical principles include do no harm, integrity, respect for autonomy, confidentiality, and practice within personal competence.

Credential maintenance requires approved continuing education units and recertification per the certifying body's cycle.

Professional risk management includes current liability insurance, a written client agreement, and clear policies for cancellations, payment, and referrals.