NASM CWC flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Stages of change model

Transtheoretical model describing the stages-precontemplation, contemplation, preparation, action, and maintenance-through which people move when adopting a health behavior, with relapse returning them to earlier stages.

Decisional balance

Weighing the perceived benefits against the costs of changing a behavior; the pros typically increase and the cons decrease as a person progresses toward action.

Self-efficacy

A person's belief in their capability to execute a specific behavior successfully; it predicts effort, persistence, and long-term maintenance of health behaviors.

Motivational interviewing

A collaborative, client-centered counseling style that evokes and strengthens a person's own reasons for change while working through ambivalence.

OARS skills

Four core motivational interviewing microskills-open-ended questions, affirmations, reflections, and summaries-used to express empathy and guide the client toward change talk.

Change talk (DARN-CAT)

Client statements favoring change: desire, ability, reasons, need, commitment, activation, and taking steps; stronger commitment language predicts subsequent behavior change.

SMART goal

A goal that is specific, measurable, achievable, relevant, and time-bound, so that progress can be observed, measured, and evaluated.

Self-determination theory

Theory holding that motivation is strongest when three basic needs are met-autonomy, competence, and relatedness-supporting intrinsic motivation and lasting behavior change.

PAR-Q+

A pre-activity screening questionnaire used to identify people who may need medical clearance before starting or increasing physical activity.

FITT-VP principle

Program design framework covering frequency, intensity, time, type, volume, and progression of exercise for structured program planning.

BMI formula

Body mass index equals weight in kilograms divided by height in meters squared; categories are underweight below 18.5, normal 18.5–24.9, overweight 25–29.9, and obese 30 or higher.

Waist circumference thresholds

Abdominal fat measure indicating higher cardiometabolic risk above 40 inches (102 cm) in men and above 35 inches (88 cm) in women.

OPT model

NASM's Optimum Performance Training model organizes training into stabilization, strength, and power levels across five progressive phases.

Dimensions of wellness

Multidimensional wellness includes physical, emotional, intellectual, social, spiritual, occupational, and environmental domains; coaching considers the whole person rather than one dimension alone.

Physical activity guidelines

Adults should accumulate 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity weekly, plus muscle-strengthening activity on two or more days.

Progressive overload

Gradually increasing training demands over time so the body continues to adapt; increases should be applied to one variable at a time.

Energy per gram

Carbohydrate and protein each supply 4 kcal per gram, fat supplies 9 kcal per gram, and alcohol supplies 7 kcal per gram.

Acceptable macronutrient distribution ranges

Intake ranges associated with reduced chronic disease risk: 45–65% of calories from carbohydrate, 20–35% from fat, and 10–35% from protein.

Protein needs

The RDA is 0.8 g of protein per kilogram of body weight daily for sedentary adults; physically active adults commonly need about 1.2–2.0 g/kg per day.

3,500-calorie rule

Roughly 3,500 kcal equals one pound of body fat, so a daily deficit of 500 kcal approximates one pound of weight loss per week.

Fiber recommendation

Adults need about 25 g of fiber daily for women and 38 g for men, or roughly 14 g per 1,000 kcal consumed.

Hydration reference intake

Total daily water intake of about 2.7 liters for women and 3.7 liters for men, including water obtained from foods and other beverages.

MyPlate proportions

Half of the plate should be fruits and vegetables, one quarter lean protein, and one quarter whole grains, with a dairy serving alongside.

Added sugar limit

Keep added sugars below 10% of total daily calories; saturated fat should also stay under 10%, and sodium under 2,300 mg per day.

Scope of practice

Legal and ethical boundaries of coaching: educating and supporting clients in behavior change, without diagnosing, prescribing diets, or treating medical conditions.

Informed consent

A client's voluntary agreement after understanding the program's purpose, procedures, risks, benefits, confidentiality terms, and right to withdraw at any time.

Confidentiality

The duty to keep client information private and secure; disclosure requires written permission or a legal mandate, such as imminent risk of harm.

Referral triggers

Situations requiring referral to a qualified professional, such as medical symptoms, disordered eating signs, or needs for medical nutrition therapy or mental health care.

Dual relationship

Holding two roles with the same client, such as coach and business partner, which can impair objectivity and create conflicts of interest.

SOAP notes

A documentation format recording Subjective reports, Objective measurements, Assessment, and Plan for each client session.

Professional boundaries

Limits that preserve a safe, ethical coaching relationship, including avoiding romantic involvement, financial exploitation, and excessive personal disclosure.

Continuing education

Approved coursework and credits required to maintain certification and keep practice aligned with current evidence and professional standards.