NASM-SFS flashcards

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

Scope of Practice Boundary

The legal limit of what a certified senior fitness specialist may do: instruct exercise, screen, and coach behavior, but not diagnose, prescribe diets, or clear clients medically.

Mandatory Referral Triggers

Findings requiring session termination and referral include chest pain, syncope, resting BP at or above 180/110 mmHg, and blood glucose below 70 mg/dL.

Informed Consent Content

A signed document explaining purpose, procedures, risks, benefits, confidentiality limits, and the client's right to withdraw, renewed annually or when health status changes.

Nutrition Scope Limit

The specialist may give general education consistent with national dietary guidelines but must refer individualized meal plans, therapeutic diets, and supplement dosing to a registered dietitian.

HRmax Age Decline

Maximal heart rate falls about one beat per year after age 30, and the 220-minus-age formula carries roughly a ten-to-twelve beat standard deviation.

Sarcopenia Definition

Age-related loss of skeletal muscle mass and strength, roughly three to eight percent per decade after age 30, countered primarily by resistance training two to three days weekly.

VO2max Aging Decline

Maximal oxygen uptake decreases about ten percent per decade after age 30, with an accelerated decline after 60 that endurance training slows but does not eliminate.

Orthostatic Hypotension Risk

Blunted baroreflex and stiffer arteries cause blood pressure to drop on standing; avoid abrupt supine-to-stand transitions and prolonged motionless standing.

Self-Efficacy and Adherence

Belief in one's ability to exercise predicts long-term participation; mastery experiences, autonomy, and social connection are the strongest modifiable psychological drivers in older adults.

Senior Fitness Test Battery

Six-item battery: 30-second chair stand, 30-second arm curl, 2-minute step or 6-minute walk, chair sit-and-reach, back scratch, and 8-foot up-and-go.

Up-and-Go Fall Cutoff

An 8-foot up-and-go time of 13.5 seconds or longer indicates increased fall risk; 8.5 seconds or longer signals below-average mobility in healthy older adults.

Grip Strength Weakness Cutoffs

Grip strength below about 26 kg in men and 16 kg in women is associated with weakness and higher risk of functional limitation.

Single-Leg Stance Screen

Inability to hold single-leg stance for five seconds, or failure at tandem stance in the four-stage balance test, indicates elevated fall risk.

Assessment Session Order

Sequence health history and PAR-Q, then resting heart rate and blood pressure, body composition, functional tests, and flexibility, avoiding testing after a large meal.

Aerobic Volume Target

Accumulate 150 to 300 minutes weekly of moderate aerobic activity or 75 to 150 minutes of vigorous activity, typically in bouts of ten minutes or more.

Resistance Training Prescription

Two to three nonconsecutive days weekly, eight to ten exercises for major muscle groups, one to three sets of eight to fifteen reps at 40 to 70 percent 1RM for novices.

Flexibility Prescription

Static stretching at least two to three days weekly, holding each stretch 30 to 60 seconds for two to four repetitions per muscle group after warm-up.

Balance Training Progression

Two to three days weekly for fall-risk clients, progressing from static to dynamic, eyes-open to eyes-closed, and firm to compliant surfaces with support available.

Ten Percent Progression Rule

Increase only one training variable at a time, raising weekly volume or intensity by no more than about ten percent to limit soreness and injury.

OPT Model Phases

Stabilization uses low load and high repetitions, strength uses eight to twelve reps at moderate load, and power uses light loads with fast concentric intent after competency.

Talk Test Intensity Anchor

Ability to speak in full sentences corresponds to moderate intensity, roughly RPE 11 to 13 on the six-to-twenty scale, used to set initial aerobic workloads.

Power Training Parameters

Light loads near 30 to 40 percent 1RM for six to ten reps performed with fast concentric intent improve stair climbing and fall recovery once strength is adequate.

Deload Week Rule

Schedule a planned reduction of roughly 40 to 50 percent of training volume every four to six weeks, or after illness, to manage fatigue and support recovery.

Valsalva Avoidance

Breath holding raises intrathoracic pressure and blood pressure sharply; cue clients to exhale during the exertion phase of every lift.

Protein Target Older Adults

Aim for roughly 1.0 to 1.2 grams of protein per kilogram body weight daily, up to 1.5 with illness or heavy training, spread as 25 to 30 grams per meal.

Hydration Reference Intakes

Total daily fluid from all beverages is about 1.6 liters for women and 2.0 liters for men, increased for heat and exercise because thirst perception declines with age.

Fiber Recommendation Over Fifty

Adults over 50 need about 21 grams of fiber daily for women and 30 grams for men, or roughly 14 grams per 1,000 calories consumed.

Calcium and Vitamin D

Women over 50 and men over 70 need about 1,200 mg calcium daily; vitamin D is commonly 600 to 800 IU daily, with higher doses only under clinician guidance.

Unintentional Weight Loss Flag

Loss of five percent or more of body weight in one month, or ten percent in six months, plus dysphagia or new food avoidance, warrants referral.

Small-Group Revenue Model

Delivering sessions to small groups of older adults typically raises revenue per trainer hour compared with one-to-one training while preserving supervision and social support.

Referral Source Outcome Summary

A one-page report sent to physicians, physical therapists, and senior centers with client consent, showing baseline and follow-up functional test scores to demonstrate results.

Retention Versus Price Lever

A five percent improvement in client retention usually increases profit more than an equivalent percentage price increase, because acquisition cost is spread over more months.