NASM GFI flashcards

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

Acute variables

The eight training variables that define a workout: repetition, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, and exercise selection. Manipulating them changes the training adaptation.

Type I muscle fibers

Slow-twitch fibers that rely on aerobic metabolism, resist fatigue, and support endurance activities. They are recruited first during low-intensity work and have a high capillary and mitochondrial density.

Zone 2 cardiorespiratory training

Training at 76-85% of estimated maximal heart rate, which improves aerobic capacity and lactate threshold. Used after a base of Zone 1 work is established.

Macronutrient calorie values

Carbohydrate and protein supply about 4 kcal per gram, fat supplies about 9 kcal per gram, and alcohol supplies about 7 kcal per gram. These values are used to estimate daily energy intake.

Anaerobic energy systems

The ATP-PC system fuels short bursts up to about 10 seconds, and glycolysis fuels moderate efforts up to roughly 2 minutes. Both operate without oxygen and support strength and power work.

Stages of change

The transtheoretical model stages: precontemplation, contemplation, preparation, action, and maintenance. A trainer matches coaching strategies to the client's current stage rather than assuming readiness.

Self-efficacy sources

Belief in one's ability to succeed, shaped by past performance, vicarious experience, verbal persuasion, and physiological state. Mastery experiences are the strongest influence on self-efficacy.

SMART goal format

Goals that are specific, measurable, attainable, realistic, and time-bound. Clear criteria let the trainer and client track progress and adjust the program.

Intrinsic versus extrinsic motivation

Intrinsic motivation comes from enjoyment and mastery and sustains long-term adherence. Extrinsic motivation comes from external rewards or pressure and tends to fade once rewards stop.

Health belief model

A behavior change model in which action depends on perceived susceptibility, severity, benefits, and barriers, plus cues to action and self-efficacy. Used to frame why a client should act.

Active listening

A communication technique using paraphrasing, reflection, and summarizing to confirm understanding of the client's message. It builds rapport and surfaces barriers before advice is offered.

Scope of practice

The legal and ethical boundaries of a fitness professional's role. Trainers may design and instruct exercise but may not diagnose conditions, prescribe treatment, or provide medical nutrition therapy.

Informed consent

A documented agreement in which the client understands exercise risks, benefits, and the right to stop at any time. It should be obtained before assessment or training begins.

Professional liability insurance

Coverage protecting a trainer against claims of negligence or injury during services. It is separate from certification and is typically required by employers and facilities.

PAR-Q+ purpose

A screening questionnaire that identifies whether a client needs medical clearance before exercise. Follow-up yes answers generally require physician approval before vigorous activity.

Continuing education units

Credits earned through approved courses that maintain certification and update knowledge. Requirements vary by certifying body and must be documented on a renewal cycle.

Emergency action plan

A written procedure covering emergency contacts, AED and first aid locations, and assigned responder roles. Staff should rehearse it so response is immediate during an incident.

Subjective assessment

The interview portion of a client assessment covering occupation, lifestyle, medical history, and goals. It guides which objective tests are appropriate and safe to perform.

Body mass index

Weight in kilograms divided by height in meters squared. It is a quick screening tool but does not distinguish fat mass from lean mass or reflect body composition.

Waist-to-hip ratio

Waist circumference divided by hip circumference. Higher ratios indicate greater abdominal fat storage and elevated health risk compared with lower ratios.

Overhead squat assessment

A dynamic assessment viewed from anterior and lateral positions. It reveals compensations such as excessive forward lean, arms falling forward, or knees caving inward.

YMCA 3-minute step test

A submaximal cardiorespiratory test using a 12-inch step and a metronome pace. Recovery heart rate after the test estimates aerobic fitness.

Static posture assessment

Observation of standing alignment using a plumb line from anterior, lateral, and posterior views. It identifies deviations such as forward head, rounded shoulders, or excessive lordosis.

Push-up test

A muscular endurance test counting consecutive full push-ups to fatigue. It assesses upper-body pushing endurance and core stability under load.

OPT model stages

The three progressive stages: stabilization (phase 1), strength (phases 2-4), and power (phase 5). Clients advance based on goals and readiness, not automatically.

Phase 1 stabilization endurance

High repetitions (12-20), low loads, 1-3 sets, slow tempo, and unstable but controllable surfaces. The goal is joint stability, core endurance, and neuromuscular efficiency.

Phase 4 maximal strength

Heavy loads at 85-100% of one-repetition maximum, 1-5 repetitions, and 4-6 sets with long rest. It builds maximal force production for clients with strength goals.

Phase 5 power training

Supersets pairing a heavy strength exercise with an explosive power exercise at 30-45% of one-repetition maximum or body weight, 1-10 reps, and 3-5 sets.

SAID principle

Specific adaptation to imposed demands: the body adapts specifically to the type and intensity of stress applied. Program design must match the desired outcome.

Progressive overload

Systematically increasing training demand over time through load, volume, or complexity. It drives continued adaptation while avoiding plateaus and overtraining.

Five kinetic chain checkpoints

Feet and ankles, knees, hips, shoulders, and head. Checking alignment at each point during exercise identifies compensations and guides corrective cueing.

Drawing-in maneuver

Drawing the navel inward toward the spine to activate the transverse abdominis. It improves core stability during exercises performed at low to moderate loads.

Knee valgus correction

Knees caving inward during a squat. Correct by cueing knees out, strengthening gluteus medius and hip external rotators, and reducing load until alignment is controlled.

Arms falling forward

An overhead squat compensation suggesting weak back extensors or tight chest and latissimus dorsi. Correct with chest-up cueing and flexibility work for the lats and chest.

Excessive forward lean

An overhead squat compensation caused by limited ankle dorsiflexion or tight hip flexors and calves. Correct with ankle and hip mobility work and a heel-elevated regression.

Spotting dumbbell exercises

Spot at the client's wrists during dumbbell movements so the spotter can assist both limbs. For heavy barbell lifts, use a lifter's stance with hands near the bar.