NSCA CSPS flashcards

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

PAR-Q+ purpose

A self-administered screening questionnaire that identifies clients who may need medical clearance before beginning or increasing physical activity.

BMI formula

Body mass index equals body mass in kilograms divided by height in meters squared; it is used to classify underweight, normal weight, overweight, and obesity.

Waist circumference risk thresholds

Increased cardiometabolic risk is indicated by waist circumference greater than 102 cm (40 inches) in men and greater than 88 cm (35 inches) in women.

Karvonen target heart rate

Target heart rate equals (heart rate reserve multiplied by the desired intensity fraction) plus resting heart rate; heart rate reserve is maximal heart rate minus resting heart rate.

Timed Up and Go cutoff

A Timed Up and Go score of 12 seconds or longer suggests increased fall risk in older adults and should prompt further balance and mobility assessment.

HbA1c diabetes threshold

An HbA1c of 6.5% or higher meets a common diagnostic threshold for diabetes, along with fasting glucose of 126 mg/dL or higher.

Exercise absolute contraindications

Resting systolic pressure above 200 mmHg or diastolic above 110 mmHg, unstable angina, uncontrolled arrhythmia, and acute heart failure are absolute contraindications to exercise.

Hypertension aerobic frequency

Aerobic exercise for hypertension is often prescribed 3 to 7 days per week at moderate intensity, with avoidance of heavy Valsalva and high-intensity resistance work.

Type 2 diabetes exercise timing

Exercise is encouraged most days of the week; postpone sessions when glucose is below 70 mg/dL or above 300 mg/dL, or above 250 mg/dL with ketones.

COPD interval training

Interval aerobic training with short work bouts and rest periods is useful in COPD; pursed-lip breathing and supplemental oxygen may help maintain oxygenation.

Osteoporosis exercise precautions

Weight-bearing and resistance exercise are recommended, but severe osteoporosis warrants avoiding spinal flexion, twisting, and high-impact loading that increase fracture risk.

Older adult balance dosing

Balance training is recommended 2 to 3 days per week for older adults, alongside resistance training at least 2 days per week and moderate aerobic activity.

Pregnancy aerobic recommendation

Pregnant women without contraindications should accumulate about 150 minutes of moderate-intensity aerobic activity per week and avoid prolonged supine exercise after the first trimester.

Resistance training chronic disease

Most adults with chronic conditions can perform resistance training 2 to 3 nonconsecutive days per week, using 1 to 3 sets of 8 to 12 repetitions at moderate intensity.

Bench press spotting location

During a barbell bench press, the spotter should grasp the bar near the wrists and assist only as needed; Olympic lifts such as power cleans are not spotted.

Valsalva maneuver risk

Holding the breath against a closed glottis sharply raises blood pressure; clients with hypertension or cardiovascular disease should exhale during exertion instead.

Knee valgus correction cue

In squats and lunges, cue the client to keep knees tracking over the toes and avoid inward collapse, which can stress the knee.

Deadlift neutral spine setup

Set the bar close to the shins, keep a neutral spine, place shoulders slightly ahead of the bar, and raise hips and shoulders together during the pull.

Two-for-two progression rule

If a client can perform two extra repetitions beyond the prescription in the last set for two consecutive sessions, increase the load by 2% to 10%.

Warm-up and cool-down duration

A warm-up of 5 to 10 minutes should include low-intensity aerobic activity and dynamic movements; a cool-down gradually returns heart rate toward resting levels.

Weight loss energy deficit

A daily energy deficit of 500 to 750 kcal generally produces weight loss of about 0.5 to 0.75 kg, or 1 to 1.5 pounds, per week.

Protein for weight management

Protein intake of 1.2 to 1.6 grams per kilogram per day is often used during weight management; older adults may need at least 1.0 to 1.2 grams per kilogram daily.

DASH diet indication

The DASH eating pattern is recommended for hypertension and emphasizes fruits, vegetables, low-fat dairy, whole grains, and reduced sodium intake.

Sodium limits hypertension

Sodium intake should be kept below 2,300 mg per day, and an intake below 1,500 mg per day is ideal for many people with hypertension.

Stages of change model

The transtheoretical model includes precontemplation, contemplation, preparation, action, and maintenance stages, which describe readiness to change a health behavior.

Motivational interviewing OARS

OARS stands for open-ended questions, affirmations, reflections, and summaries; these communication skills support client-centered behavior change conversations.

SOAP note components

SOAP documentation includes Subjective information, Objective findings, Assessment or interpretation, and Plan for intervention and follow-up.

Scope of practice referral

Nutrition counseling should be referred to a registered dietitian, and medical clearance or diagnosis should be referred to a physician when outside the trainer's scope.

Emergency action plan steps

Check responsiveness, activate emergency services, begin CPR, and use an automated external defibrillator as soon as it is available.

Hypoglycemia treatment steps

For conscious hypoglycemia, give 15 grams of fast-acting carbohydrate, wait 15 minutes, and recheck glucose; repeat if still below 70 mg/dL.

Exertional heat stroke response

Exertional heat stroke is a medical emergency requiring immediate cooling, activation of emergency services, and rapid transport without delay.

PRICE injury management

PRICE stands for protection, rest, ice, compression, and elevation; it is an initial approach to suspected acute musculoskeletal injury.