-
the depth chest compressions should be delivered when performing cpr on an adult
1.5 to 2 inches
-
a method of asking quesitons on a step by step basis to dicover the initial cause of a fault
root cause analysis
-
A food source low or lacking in one or more of the essential amino acids
incomplete protein
-
the first four steps in responding to the scene of an emergency
- check the scene for hazards}take personal safety precautions
- check for responsiveness
- activatd the ems system
-
three nutrients that should not be around 100% of the dv
- vitamin a
- beta carotene
- calcium
-
one of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and certain types of cancer
fiber
-
four nutrients that have the greatest potential for excess dosage in dietary supplemets
- vitamin a
- vitamin d
- iron
- zinc
-
a substance that completes or makes an additon to daily dietary intake
dietary supplemnet
-
four nutritional guidelines for lean body mass gain
- 4 to 6 meals per day
- protein intake spread throughout day
- post workout window of opportunity
- adequate carbohydrae and fat intake
-
the average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group
recommended dietary allowance
-
five things carbs provide the body with
- nutrition,
- satiety
- cellular fluid balance
- blood sugar levels
- protein conservation
-
how the features of a peronal training program help a cient get from where they are now to where they want to go
benefit of personal training program
-
amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate
nonessential amino acids
-
human boy weight comprised of water
60 %
-
values for nutrients that provide good guidelines for what constitutes and adequate intake of nutrient
dietary reference intake
-
the effect of setting specific and challenging goals
better client performance than easy goals, o goals, or do your best goals
-
two items retained as a result of dehydration
water and sodium
-
potential results of excess iron intake
interference with absorption of other minerals and gastrointestinal irritation
-
fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer
monounsaturated fatty acids and polyunsaturated fatty acids
-
six guidelines for providing uncompromising customer service
- take every opportunity to meet and greet
- represent positive image
- never give impression of inconvenience
- use all forms of communication
- obsess on opportunities to strengthen relationships
- take ownership of complaints
-
percentage of communication based on tone of voice
38
-
neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods
carbs
-
four essential questions to ask a client in the initial appointment
- what are you trying to achieve
- how long has this been a goal
- what is most important to you about achieving that
- what has prevented you from acheiving it in the past
-
the recommended dietary allowance for protein
o.8
-
read stands for
- rapport
- empathy
- assessment
- development
-
four items that increase as a result of dehydration
- core temp
- heart rate
- perceived exertion
- use of muscle glycogen
-
the process by which amino acids are used in energy production when the body is in negative enrgy balance
glucogenesis
-
a recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. used when an rda cannot be determined
adequate intake
-
one of the most powerful predictors of change and success
belief
-
the nutritional ultimate limiting factor for exercise performance
carb availability
-
the primary purpose of a business
to created and keep a customer
-
three things that proximal goals can raise
- sense of confidence
- detrmination
- happiness
-
in body fat loss, the length of time clients should weihgh and measure foods
one week
-
-
the three monosaccharides
-
scientifice study of hppy successful hightly achieving people
positive psychology
-
the principles of effective goal setting as reflected by scampi
- specifice
- challenging
- approach
- measurable
- proximal
- inspirational
-
strategies for helping clients achieve more through persistence
- reward success
- facilitate networks of success
- develop a strategy for setbacks
-
six nutritional guidelines for weight loss
- proteins,carbs and fats spread thoughout the day
- choose whole grains and veges over refined graing and simple sugars
- 4 to 6 meals per day
- avoid empty calories
- drink adequate water
- weigh and measur efood for one week
-
result of excess consumption of vitamin d
calcification of blood vessels and kidney heart and lung damage
-
the number of quarts of water recommended for the average adult
3 qts
-
four examples of vision questions
- what would you try to accomplish if you knew you couldnt fail
- what would you do if you won the lottery
- who are your role models
- what kinds of experiences do find so engrossing that when you engage in them you forget about everthing around you
-
two reasons why measuring progress towards goals is helpful for theclient
allows the individual to ascertain whether the strategy is working and minimise tendency for clients to think in all or none terms
-
percengtge of totallcaloric intake from ptrotein that defines a high protein diet
more than 30% of total caloric intake
-
the duration of the post workout window of opportunity for carb and protein ingestion
90min
-
frequency of nasm cpt credential renewal
every 2 yrs
-
who cpr is administered to
anyone who is not breathing and does not have a pulse
-
recommended percentage of calories from carbs
50 to 70%
-
questions that cannot be answered with a simple yes or no
nondirective
-
the eight essential amino acids
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
-
seven typical disordered eating patterns
- consuming junk food
- avoidance of specific foods
- eating one meal per day
- irregular eating patterns
- food phobias
- financial limitations
- eating too much little protein carbs
-
four guidelines to follow in the assessment process
- ask directive and nondirective questions that folowff a systematic thought process
- listen carefully too the response
- repeat and paraphrase the clients response
- take detalied notes
-
10 nonessential amino acids
alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
-
individuals who know what they want to accomplish are this much more likely to make successful life changes than those who are less certain
6times more likely
-
the essential amino acid missing or present in the smallest amount
limiting factor
-
four scenarios where supplemental protein may be helpful
quick amino acid consumption before or afeter weight training, replace whoule food protein for weight loss, when whole food is not available, bodybuilders, wrestlers, or weight conscious athletes preparing for competition
-
the amount of fluid loss that will adversely affect circulatory functions and decrease performance levels
2%
-
the percentage of communication based on words
7%
-
the number of amino acids the body uses
20
-
four reasons why the body needs carbs
preferred form of energy, constant need for replacement, parts of central nervous system rely exclusivley on carbs, efficiently burn and use fat and protein
-
recommended percentage of dietary fat from daily total caloric intake
10to 30%
-
condition under which deaminated protein is stored as fat
excess protein intake
-
percentage of fat intake that leads to overeating and metabolism slowing
over 30% of total caloric intake
-
seven charcteristics of individuals who are ambivalent about goals
experience depression and anxiety, less happy and satisfied, more physical illness, indecisive, uncertain, and rebellioius, easily distracted and procrastinate, spend more time thinking about gaols, spend less time taking action toward goals
-
recording aspects of behavior and measuring progress
self monitoring
-
the action of awareness, understanding, and sensitivity of thoughts, emotions, and experiences of another without personally experiencing the same
empathy
-
three ways to help clients achieve more by helping them believe in themselves
- baby steps
- visualization
- schedule negativity
-
guidelines that can assist the health and fitness pro in setting goals for clients can be summarized by the acronym
scampi
-
four caution statments on dietary supplements
everyone should invesigate the use of multiviatmin, specific compounds can allow the body to function at full capacity, indiviudal results may vary, general population should not use supplements for medicinal purposes
-
guidelines the healthe and fitness pro should use when approaching potential clients
say hello to each member, offer towels or water, roam the workoout floor, dont hide behinde desks, books, computer, introduce yourself by name, dont educate on the first interaction
-
five things the body needs fats for
energy, structure and membrane function, precursors to homones, cellular signals, regulation of uptake and excreton of nutrints in cells
-
the highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in particular life stage and gender group. as intake inreases abouve this level, the potential risk of adverse health effects increases
tolerable upper intake level
-
number of contact hours of continuing education necessary for nasm cpt credential renewal
20hrs
-
the primary motivation for clients use services of helath and fitness pro
improve quality of life
-
the dailiy recommended intake of fiber
25g
-
3 guidelines to create a presence that will assist in buliding rapport
- confidence
- enthusiasm
- professionalism
-
potential result of excess calcium intake
kidney stones
-
four bodily processes adequated consumption of water improves
endocrine gland functioning,l iver function, metabolic funtion, body temp regulation
-
the average daily nutrient intake level that is estimated to meet the requiremtn of half the healthy indivduals who are in a particular life stage and gender group
estimated average requirement
-
the sum of the processes by which an animal or plant takes in and uses food substances
nutrition
-
calories per gram of carb
4
-
three examples of unintentionally misleading responses from clients
- i want to get in shape
- i want to lose weight
- i want to do more cardio
-
the process of determinign the importance size or value of smoething
assessment
-
individuals who engage in highter level visonary thiking as wll as lower level strategic thinking
flexible thinkers
-
the premise of which all buying decisons are based
emotion
-
the two semiessential amino acids
arginine and histidine
-
four forms of belief
- self efficacy
- self confidence
- hope
- locus of control
-
the chief source of energy for all body functions and muscular exertion
carbs
-
percentage of communication based on physiology
55
-
the amount of ceus required to complete every two years as a credentialed nasm cerified personal trainer
2.0
-
the aspect of a relatonship characterized by similarity agreement or congruity
rapport
-
three micronutrients that can cause serious adverse effects such as birth defects calcifcation of blood vessels, and damage to sensory nerves
a, d, b6
-
six itmes that decrase as a result of dehydration
blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to skin
-
macronutrient responsible for acting as transpots for vitamins a d e and k
fats
-
the amount of carb ingested within 30 minutes of exercise in order to maximize recovery
1.5g
-
calories per gram of fat
9
-
traditional reason for use of a dietary supplemnt
to provide the body with nutrients that might not be adequately supplied by a diet
-
a food that supplies all of the essential amino acids in appropriate ratiosn
complete protein
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