NASM WFS flashcards

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

Female athlete triad

Interrelationship of low energy availability (with or without disordered eating), menstrual dysfunction, and low bone mineral density; the broader RED-S model adds immune, metabolic, and psychological consequences.

Low energy availability

Remaining energy after exercise is subtracted from intake that is insufficient to support normal physiological function; it suppresses reproductive and bone-building hormones even when body weight appears normal.

Follicular phase characteristics

The first half of the menstrual cycle, driven by rising estradiol with low progesterone; many women report better perceived recovery and tolerance for higher training loads during this window.

Luteal phase characteristics

The post-ovulation phase dominated by progesterone, often accompanied by higher basal body temperature, fluid retention, and greater perceived exertion; programming may benefit from added recovery or reduced intensity for symptomatic clients.

Ovulation timing

Occurs near mid-cycle, roughly 14 days before the next menses in a 28-day cycle, triggered by a luteinizing hormone surge; cycle length varies widely, so calendar estimates are imprecise.

Menstrual dysfunction red flags

Amenorrhea lasting three months or more, oligomenorrhea, or loss of a previously regular cycle in a training woman suggests low energy availability and warrants medical and dietetic referral.

Peak bone mass window

Bone mineral density accrues most rapidly during adolescence and peaks in the late twenties; weight-bearing and resistance loading before that point has the largest lifelong skeletal effect.

Axial loading exercises

Activities that load the spine and hips through ground reaction forces or gravity, such as squats, deadlifts, jumps, and brisk walking; these are the primary exercise stimulus for bone formation.

Pelvic floor muscle function

The levator ani and coccygeus form a supportive sling for pelvic organs and contribute to continence and trunk stability; like other muscles they respond to progressive strengthening.

Pelvic floor training referral

Leakage, heaviness, pain, or difficulty coordinating a contraction should be referred to a pelvic health physical therapist; unsupervised maximal Kegels can worsen hypertonic dysfunction.

Diastasis recti assessment

Interrectus distance is estimated supine with a small curl-up, palpating above, at, and below the umbilicus; findings guide loading progression and usually warrant referral when wide or painful.

Pregnancy aerobic volume

In uncomplicated pregnancies, roughly 150 minutes per week of moderate-intensity aerobic activity is recommended, alongside light-to-moderate resistance training and mobility work.

Exercises to avoid in pregnancy

Contact sports, activities with fall or abdominal trauma risk, scuba diving, hot yoga, and prolonged supine exercise after the first trimester are typically avoided in uncomplicated pregnancies.

Pregnancy stop-and-refer symptoms

Vaginal bleeding, amniotic fluid leakage, regular painful contractions, dizziness, chest pain, calf pain or swelling, and decreased fetal movement require stopping exercise and contacting a clinician.

Postpartum return to training

Progression typically begins with breathing and pelvic floor coordination, then functional movement and load; clearance depends on delivery type, symptoms, and medical approval rather than a fixed calendar.

Menopause hormonal changes

Falling estradiol and inhibin raise FSH and LH; vasomotor symptoms, sleep disruption, and vaginal dryness affect exercise tolerance and recovery during perimenopause and after menopause.

Postmenopausal bone loss rate

Bone mineral density declines most rapidly in the first five to seven years after menopause; resistance and weight-bearing training plus adequate calcium and vitamin D slow this loss.

Sarcopenia in menopause

Loss of estrogen contributes to accelerated loss of lean mass and strength; progressive resistance training with adequate protein intake is the primary countermeasure in postmenopausal women.

Pregnancy supine position rule

After the first trimester, prolonged supine exercise is avoided because the gravid uterus can compress the inferior vena cava and reduce venous return; short supine assessments are typically tolerated.

Diastasis recti training emphasis

Programming prioritizes breathing coordination, deep abdominal and pelvic floor activation, and gradual load progression; complete avoidance of trunk flexion is not required once healing is underway.

Cycle tracking for programming

Logging symptoms, perceived exertion, sleep, and cycle day lets a trainer individualize intensity and recovery; population averages about phase effects are only a starting hypothesis.

Hormonal contraceptive effects

Combined oral contraceptives suppress the endogenous cycle, so phase-based programming is not applicable; performance effects are generally small and individualized in the research literature.

Incontinence prevalence in women

Urinary incontinence is common, particularly after childbirth and in high-impact athletes; it is not an inevitable training cost and responds to supervised pelvic floor muscle training.

Relative Energy Deficiency in Sport

RED-S extends the triad to include impaired immunity, protein synthesis, cardiovascular health, and psychological state; it can occur in any sex and at any body size.

Stress fracture referral

A history of stress fractures, especially in the setting of menstrual irregularity, signals possible bone compromise and requires medical evaluation before continuing high-impact loading.

Disordered eating screening role

A fitness professional screens and refers but does not diagnose or prescribe diets; positive screens go to a physician and registered dietitian while training volume is moderated.

Breathing and intra-abdominal pressure

Coordinating exhale with exertion and managing intra-abdominal pressure protects the pelvic floor during loading; prolonged breath-holding raises downward pressure on pelvic organs.

Hot flash training adjustment

Vasomotor symptoms can raise core temperature and disrupt sleep; trainers adjust timing, environment, hydration, and session intensity rather than eliminating exercise, which itself reduces symptoms.

Protein needs in midlife women

Higher protein intake, distributed across meals, supports muscle protein synthesis during perimenopause and postmenopause when anabolic resistance increases; specific targets require dietitian input.

Postpartum pelvic floor screening

Symptom questions about leakage, heaviness, pain with intercourse, and scar sensitivity should precede impact or heavy lifting; positive answers warrant referral before progression.

Bone loading specificity

Bone responds to unfamiliar, high-magnitude, and multidirectional strain delivered intermittently; low-impact steady-state cardio alone provides little osteogenic stimulus.

Scope of practice boundary

Fitness professionals may coach exercise and screen for risk but do not manage menstrual disorders, pregnancy complications, or pelvic floor dysfunction; these require licensed clinicians.