ACSM DOMAIN 3 flashcards |

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Long-Term Learning

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visual

learn through seeing, demonstration; alignment cuing

auditory

learn through hearing, verbal instruction

kinesthetic

learn by direct involvement, moving, experiencing

Active listening techniques

empathy
eye contact
undivided attention
nonjudgmental

Corrective Feedback

should be immediate

Feedback

should be nonthreatening, objective, clarifying, reflective, and supportive

exercise task self-efficacy

belief in capability to physically complete the task

exercise barriers self-efficacy

belief in the capability to exercise regularly in the face of common barriers

Triggers to relapse and prevention strategies

stress management, goal setting, variety of activities, places to exercise, competitive events

extrinsic reinforcement strategies

identify outside factors that support a desire to attain a goal

Intrinsic reinforcement strategies

motivational interviewing, disadvantages of current behavior, and advantage to change

strategies of increasing nonstructured physical activity

parking far
biking to work
use a pedometer

health coaching principles

goal setting; connecting goals to deeper motivation; adopt a being curious attitude, ask clients what they are willing to do; create manageable weekly goals between sessions; focus on what is working

Carbohydrates

preferred fuel, quick energy source, protein sparring, oxidation of fat, storage forms
4 cals/g

Fats

insulation from extreme temperatures, cushion for concussion forces, satiety, carrier of essential nutrients
9 cals/g

Proteins

transports enzymes, fluid balance, enzyme synthesis
4 cals/g

Body composition

proportion of fat and fat-free mass

Lean Body Mass

term used to describe a collection of tissues (muscle,bone etc...) other than fat that make up the total body weight

Anorexia nervosa

eating disorder - afraid of gaining weight even though at least 15% below for weight age and height

Bulimia nervosa

eating disorder - characterized by cycles of overeating and purging or other compensatory behaviors

Risk of Obesity

BMI >30 obesity
WHR > 90cm (female > 100 (male)

Hydration

drink before physical activity to prevent dehydration
sport drinks give carbohydrates - help provide muscle with fuel

USDA Food Pyramid

1. fat, oils & sweets: use sparingly
2. milk, yogurt &cheese 2-3 servings;
3. meat, poultry, fish, dry beans, nuts, eggs: 2-3 servings;
4. fruits: 3-5 serv;
5. veggies: 3-5 serv.
6. bread, cereal, rice, & pasta: 6-11 serv

Female Triade

amenorrhea (absent menstration), osteoporosis (bone degeneration), and eating disorders (anorexia/bulimia)

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