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Domain 1: Professional Development and Responsibility
Section 1. Professional Guidelines and Standards
1. According to the NASM Code of Conduct, list four guidelines a trainer must adhere to protect the public and the profession.
1. Not diagnose or treat illness or injury unless for basic first aid or if the Certified Professional is legally licensed to do so and is working in that capacity at that time
2. Not train clients with a diagnosed health condition unless the Certified Professional has been specifically trained to do so,
3. Not begin to train a client prior to receiving and reviewing a current health-history questionnaire signed by the client.
4. Hold a current cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) certification from a NASM-approved provider at all times
Section 2. Business Fundamentals
1. Describe “forecasting” as it applies to the business fundamentals of professional fitness.
Making informed predictions based on previous performance indicators and existing trends.
2. List the 10 steps to business success in fitness.
1. Decide on an income figure
2. Identify weekly earnings required for that goal
3. Calculate the number of required weekly sessions
4. Identify the required closing percentage
5. Create client conversion timeline
6. Identify the total number of interactions required based on the closing percentage
7. Identify the required amount of daily interactions
8. Do an hour by hour daily breakdown of interactions
9. Make sure you obtain contact information
10. Conduct follow-ups
Section 3. Marketing Concepts and Techniques
1. What are the 4 P’s of marketing in fitness?
1 – Product
2 – Price
3. -Placement
4 – Promotion
Section 4. Sales Concepts and Techniques
1. Define “prospecting”.
Implementation of methods designed to search for new clients.
2. What are the 4 key steps to “asking for the sale”.
1 – Be visible and available
2 – Be confident enough to ask for the sale
3 – Display value and quality of service. Market your personality as well as your product
4 – Remain is consistent contact with prospective and current clients
3. What are the ways you can overcome the objection to a sale?
– Empathize with and understand the client’s concerns
– Isolate the actual drawbacks
– Remind the client of the benefits
– Make a plan to resolve concerns
Domain 2: Client Relations and Behavioral Coaching
Section 1. Communication Components
1. List five tips that can enhance the quality of communication.
– Use of appropriate body language
– Provide an explanation of important concepts
– Show empathy and compassion
– Use positive reinforcement
– Use positive greeting protocols (smile, handshake. hello)
2. Describe non-verbal communication and how it takes effect.
Visual and auditory expressions of intent and feeling that exist outside of written or spoken speech.
3. Define “active listening”.
Practicing listening as an act of genuine interest.
4. Describe the differences between open-ended and closed-ended questions.
Open-ended questions allow the questioned party to elaborate with detail. Close-ended questions only require a yes or no answer.
5. Define “reflecting” with regards to trainer-client communication
Relaying back your interpretation of what the client has communicated.
6. Define “summarizing” with regards to trainer-client communication
Making brief reflections of what has been communicated to indicate that information has been taken on board.
Section 2. SMART Goals
1. Complete the SMART Goals table below.
S
Specific
M
Measurable
A
Attainable
R
Realistic
T
Timely
Section 3. Goal Expectation Management
1. List eight important considerations in goal expectation management.
1. Understand the client’s motivations
2. Hone in and clarify vague statements like “I want to get fit” or “I want to look better”
3. Allow clients to verbalize their goals for more clarity
4. Identify unrealistic outcomes
5. Set goals based on the SMART principles
6. Be able to contrast between product and progress based goals
7. Be aware that progress occurs at different rates for different clients
8. Identify how and when each client’s goals will be reassessed and revisited
Section 4. Behavior Change Strategies
1. Label the “stages of change” diagram below.
Try to think of the stages without seeing the chart below, first.
2. What are the four forms of support a trainer can implement?
– Instrumental support in the form of practical applications and infrastructure
– Emotional support in the form of positive psychological reinforcement and encouragement
– Informational support in the form of facts and evidence that provide direction and indicate efficacy and reliability
– Companionship support in the form of positive social associations such as family and close friends
Section 5. Psychological Response to Exercise
1. List four potential psychological benefits of exercise.
– Promotes positive mood
– Improves the quality and quantity of sleep
– Reduces stress
– Reduces indicators and risk factors of anxiety and depression
Section 6. Barriers to Behavior Change
1. List five common barriers to successful behavioral change.
– Time constraints
– Setting unrealistic goals
– Inadequate social support
– Social anxiety and low self-esteem, Convenience or addictiveness of current behavioral patterns
Section 7. Client Expectation Management
1. What key topics should be discussed at the end of each initial session with a new client?
– If the client is ready to begin or has any further questions/queries
– The social dynamics, etiquette, and training culture of the facility
– Dress code
– The potential outcomes of interactions with other clients/members
Domain 3: Basic and Applied Sciences and Nutritional Concepts
Section 1. The Nervous System
1. Define the following components of the nervous system.
Golgi Tendon Organ – GTOs are specialized sensory receptors located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle.
Muscle Spindle – Muscle Spindles are sensory receptors within muscles that run parallel to the muscle fibers and are sensitive to change in muscle length and rate of length change .
The Charts below are found in chapter 5 in the 7th edition.
These figures are found in lesson 1 of chapter 5 in the 7th edition text.
2. Define the 3 main functions of the nervous system.
The three primary functions of the nervous system include sensory, integrative, and motor functions. Sensory Function is the ability of the nervous system to sense changes in either the internal or external environment. Integrative Function is the ability of the CNS to analyze and interpret sensory information to allow for proper decision making, which produces an appropriate response. Motor Function is then the body’s response (via the efferent pathway) to that integrated sensory information, such as causing a muscle to contract when stretched too far or changing one’s walking pattern when transitioning from walking on a sidewalk to walking in the sand.
These figures can be found throughout lesson 1 of chapter 5 in the 7th edition text.
Section 2. The Muscular System
1. Define the following components of the muscular system.
Tendons
Connective tissue bridging muscles to the skeleton
Fascia
Connective tissue that consists of a tough fibrous membrane that holds muscle tissue together
Fascicles
Muscle fiber units bundled within a single muscle
Muscle fiber
Cylindrical cells that produce and resist force through mechanical contraction allowing organisms to move and reposition
Sarcomere
The muscle fiber’s fundamental contractile unit consisting of protein filaments actin and myosin
Sliding filament theory
That contraction of muscles takes place through the sliding of actin and myosin
Type I (slow-twitch) muscle tissue
Predominantly aerobic muscle fibers responsible for sustained focused contractions and have a relatively higher mitochondrial count for that reason
Type II (fast-twitch) muscle tissue
More anaerobic, these fibers are tasked with short, explosive contractions aimed at generating power and speed
Motor unit
The smallest functional unit of a muscle and motor unit system
Neural activation
Stimulation of motor units through delivery of mild impulse. Also known as warming up.
Neurotransmitters
A signaling chemical release at the end of nerve synapses used to transfer impulses across nerve junctions or to muscle fibers
2. Label this cross-section of a muscle.
The chart is found in lesson 4 of chapter 5 in the 7th edition.
3. Define the following muscle systems.
Local stabilization system
Muscle system connected directly to vertebrae
Global stabilization system
Muscle system that transfer force between the upper and lower body, thus providing full-body stability
Movement system
All organs and structures whose collective function brings about mobility and biomechanical activity
These figures are found throughout lesson 4 of chapter 5 in the 7th edition text.
Section 3. The Skeletal System
1. Label this diagram of the spine.
These diagrams are found throughout chapter 5, lesson 2.
2. Define joints and know the following components of the skeletal system.
Joints are the sites where two bones meet and movement occurs as a result of muscle contraction.
These images are found throughout lesson 2 of chapter 5 in the 7th edition.
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1. Define the following components of the joint system.
Skeletal system functions
Structural integrity and support, protection of vital organs, mobility, anchoring of organs, production of blood and endocrine hormones
Non-synovial joints
Maintains structural integrity by joining bone segments not required to perform a movement
Synovial Joints
Joints which allow smooth movement between two or more adjacent bones
Major motion types
Spin, slide, and roll
Hinge Joint
Sagittal plane. E.g. elbows and knees
Ball-and-socket Joint
Full axis mobility. E.g. Pelvic and shoulder girdle
Arthrokinematics
The science of joint motion
Section 4. The Endocrine System
1. Define the following components of the endocrine system.
Endocrine system
The system responsible for the production and secretion of hormones
Testosterone
Anabolic male sex hormone
Estrogen
Female sex hormone
Growth hormone
Anabolic tissue growth hormone
Insulin
Energy and micronutrient regulation hormone
Section 5. The Cardio-respiratory System
1. Define the following.
Cardiorespiratory system
System comprising of the heart & blood vessels (circulatory) and lungs (respiratory)
Cardiovascular system
The heart and blood vessels
Respiratory system
Lungs and breathing system
2. Define the following.
Cardiac muscle
Involuntary heart muscle, relatively more rigid than skeletal muscle
Right atrium
Gathers low oxygen blood
Left atrium
Gathers oxygenated blood from the lungs
Sinoatrial (SA) node
Myocyte clusters that generate electrical impulses that determine heart rhythm
Right ventricle
Pumps low oxygen blood to lungs
Left ventricle
Pumps oxygen-rich blood through the body
Arteries
Vessels for oxygenated blood
Veins
Vessels for deoxygenated blood
Arterioles
Small branches of arteries
Capillaries
Smallest blood vessel units. Chemical exchange sites
Venules
Smallest branches of veins
Stroke volume
The volume of blood circulated with each pump
Heart rate
The frequency of heartbeats per minute
Cardiac output
Amount of blood pumped per minute
3. Define the following components of the respiratory system.
Inspiration
Moving air into the lungs through muscular contractions
Primary inspiratory muscles
External intercostals and diaphragm
Secondary inspiratory muscles
scalenes, sternocleidomastoid and pectoralis minor
Expiration
Pushing air out of lungs through muscular contraction
Expiratory muscles
Abdominals and internal intercostals
Resting oxygen consumption (VO2)
Amounts to 3.5ml/min/kg of body mass and is the equivalent of 1 metabolic equivalent (MET)
Maximal oxygen consumption (VO2max)
Maximum oxygen consumption rate at peak exercise intensity
Dysfunctional breathing
Irregular breathing patterns characteristic of stress and anxiety
4. Describe the training effects of cardiorespiratory exercise.
Increases: metabolic activity mental alertness, cardiac function, respiratory function.
Decreases: resting heart rate, LDL cholesterol, blood pressure, risk of cardiovascular disease.
5. Label the diagram below.
These diagrams are found throughout lesson 1 of chapter 6 in the 7th edition text.
6. What are the 3 main functions of blood?
Transport
Oxygen, nutrients, and hormones
Regulation
Temperature, fluid balance, pH
Protection
Immune system, clotting
Section 6. Bioenergetics and Exercise Metabolism
1. Define the following bioenergetic concepts.
Bioenergetics
The science of energy in the body
Metabolism
The usage cycle of nutrients and their conversion into energy, body components, and waste materials through normal life function
Aerobic
Using oxygen to drive metabolic function
Anaerobic
Metabolic activity with an absence of oxygen
Adenosine triphosphate (ATP)
A molecule used to transfer and store energy in cells
Anaerobic threshold
The point at which energy demand surpasses oxu=ygen supply
Excess post oxygen consumption(EPOC)
Post-exercise elevated metabolic activity
2. List the components and functions of the following energy systems.
Oxidative
Aerobic glycolysis, Krebs cycle, electron transport chain, Long-term energy
Glycolysis
Anaerobic, Moderate-to-high intensity, lasts up to 30-50 seconds
ATP-PC
Anaerobic, High-intensity, Lasts up to 10-15 seconds
Section 7. Fundamentals of Biomechanics
1. Define “Biomechanics”.
The science concerning the generation, transfer, and resistance of mechanical force by the musculoskeletal system and the effects produced.
2. Define “Force”.
A transfer of energy that acts on a physical body causing it to change its direction and velocity.
3. Define “Torque”
A rotational force acting about a fixed axis.
4. Define “Lever“.
A rigid bar that applies torque about a fixed pivot or fulcrum.
5. Describe the 3 classes of levers.
1st class
The fulcrum in the center
2nd class
Resistance in the center
3rd class
Effort in the center
Section 8. Anatomic locations
1. Describe the following anatomic locations
Superior
Above
Inferior
Below
Proximal
Closest to a reference point
Distal
Furthest from a reference point
Anterior
front
Posterior
behind
Medial
central
Lateral
On either side
Contralateral
Opposite sides
Ipsilateral
Same side
2. Define the following planes of motion and give examples of where they act.
The planes of motions to know are the Frontal, Sagittal, and Transverse.
| Plane | Description | Example |
|---|---|---|
| Frontal | Adduction/abduction, Lateral flexion, Eversion/inversion | Lateral raise, lateral lunge, lateral shuffle |
| Sagittal | Flexion and extension | Bicep curl, hamstring curl |
| Transverse | Rotation, Horizontal adduction/abduction | Throwing motion |
Section 9. Joint Motions
1. Define the following joint motions.
Flexion
Muscles shorten
Extension
Muscles lengthen
Plantar flexion
extension about the ankle joint
Dorsiflexion
Flexion about the ankle joint
Abduction
Extension away from the midline
Adduction
Flexion towards the midline
Horizontal abduction
Abduction along the transverse plane
Internal rotation
Joint rotation towards the midline
External rotation
Joint rotation away from the midline
Section 10. Principles of Human Movement Science
1. Define the following muscle actions
Concentric
Muscle shortens with contraction (effort>resistance)
Eccentric
Muscle lengthens under resistance (effort<resistance)
Isometric
Muscle length remains constant against resistance (effort=resistance)
2. Define the following muscle action concepts and principles.
Length-tension relationship
The tension a muscle can produce at a given resting length
Force-couple
A muscle pair working to produce motion
Force-velocity curve
An increase in velocity correlates to a decrease in concentric force and an increase in eccentric force
Neuromuscular efficiency
The degree at which force can be produced, reduced, and stabilized across all 3 movement planes
Structural efficiency
The degree of optimal alignment of the musculoskeletal system towards the most ideal centre of mass distribution for a given body
Davis’s law
soft tissue models along the lines of stress
Autogenic inhibition
Muscle spindle inhibition due to sensory impulses of tension being greater than motor impulses of contraction
Reciprocal inhibition
The contraction of one muscle leads to the relaxation of it’s opposite to facilitate movement.
Relative flexibility
Body’s affinity towards seeking the least resistive path
Pattern overload
Abnormal stress caused by excessive repetition of a single movement
Postural distortion patterns
Common movement patterns associated with muscle imbalances
Altered reciprocal inhibition
A tight agonist that inhibits its functional antagonist causing muscle inhibition
Synergistic dominance
When a prime mover’s function is taken over by a synergist
Muscle imbalance
Disproportionate muscle length about a joint
3. Label the “Cumulative Injury Cycle” diagram below.
The cumulative injury cycle is essential for the fitness professional to understand that poor posture and repetitive, overuse movements can create dysfunction within the connective tissue of the human body.
This image is figure 14-12 in the 7th edition.
Section 11. The OPT Model
1. Define the “OPT” model.
NASM’s Optimum Performance Training model aimed at enhancing the body through the correction of deficiencies, and improvement of the fundamentals of stabilization, strength, and power
2. Define the 3 pillars of the OPT Model
Stability
The ability to achieve and maintain postural equilibrium through all planes of motion
Strength
The degree to which muscular tension can produce force
Strength endurance
The length of time muscular tension can be sustained
Maximal strength
The maximum amount of force that can be produced through muscular contraction
Muscular hypertrophy
The increase in mass and volume of muscle tissue due to growth stimulated by metabolic and/or mechanical response. May lead to a corresponding increase in strength and power.
Power
The rate of strength output over time.
Section 12. Principles of Motor Development
1. Define the following key concepts of motor development.
Motor behavior
motor response to internal and external stimuli
Motor control
The integration of present sensory stimuli with previous experiences via the CNS
Motor learning
Incorporation of motor control patterns into adopted movement systems through repetition.
Motor development
The lifelong progression of motor skill behavior.
Sensorimotor integration
The integration of sensory input with the appropriate motor response.
Muscle synergies
Muscles collaboratively recruited by the CNS to produce movement
Proprioception
The ability to interpret sensory input from mechanoreceptors in order to maintain balance and postural equilibrium.