Communicating the Selecting the place

benefits of using or method of dist.

Identifying a Determine how to

competitive price promote the service
 Swot Analysis
Strengths: Competitive advantages (education, certs, skills, etc.
Weaknesses: Be honest, where are you weak?
Opportunities: Identify opportunities, weaknesses can improve
Threats: What could impact your business? (economy, comp.)
Calculating Annual Income
Identify your desired yearly income
Figure out what income is needed weekly to get there
Estimate the weekly session count required
to achieve the weekly income in step 2
 Type 1 Diabetes: These people have to
inject insulin, they are insulin dependent.
People usually develop this early.

Type 2 Diabetes: These people are insulin

resistant. This one usually comes from poor
lifestyle choices. It's also more common.
Glycogen: stored form of glucose that's
made up of connected glucose molecules.

Gluconeogenesis: The process of how glucose

is created within the body. Protein can be used.
All or nothing principle: Muscles/motor
units either contract fully or not at all.
Neuromuscular Specificity: Refers to the speed
of muscle contraction and the exercise selection.
Mechanical Specificity: Refers to the weight and
movements that are applied to the body.
Low-density lipoprotein (LDL) cholesterol:
"bad" cholesterol, carries cholesterol
through the bloodstream.
High-density lipoprotein (HDL) cholesterol:
"good" cholesterol, removes cholesterol
from the bloodstream.
Osteoporosis: a bone disease that
causes bones to become weak and
brittle, increasing the risk of fractures

Osteopenia is a decrease in bone mineral

density that's not severe enough to meet
the diagnostic criteria for osteoporosis.
Integrated Training: A training principle
that combines all forms of exercise
(flexibility, cardio, resistance, etc.)

When a potential client says “yes” to signing

up for personal training, when should their first
appointment be scheduled? A: Within 48hrs
Exercises on the floor
(supine)are contraindicated
for pregnant people after
the first trimester, and for
people with hypertension.
Common mistake: Raising
hips too high which can
cause hyperextension
 Some More Recommendations
Obese People
-At least 5 days a week of cardio
-60-80% HR max for 40-60 mins
Pregnant People
-3-5 days a week of cardio
-40-50% HR max non weight bearing
DOMS (delayed onset muscle soreness) usually
begins to develop 12–24 hours after exercise
and is most intense 24–72 hours later.

The eccentric portion of the lift, where the

prime mover or agonist is stretching, is the
part of the lift that causes the most soreness.
Max Hr. = 220 - AGE HRR Heart Rate
Reserve = Karvonen

Stroke Volume: amount of blood pumped out of

the heart's left ventricle with each beat.
Cardiac Output: HR x SV
 Local core muscles: Generally Global core muscles: More
attach on or near the vertebrae. superficial. They’re more
They’re important for stabilizing involved when it comes to
the vertebrae and limiting moving the trunk.
strain on the spine. (rectus abdominus, psoas)
(transverse abdominus,
Quadratus lumborum)
 Local core muscles: Global core muscles: Bracing
Drawing in: engaging the is a co-contraction of global
Transverse Abdominis muscle muscles, such as the rectus
specifically (Close to the spine) abdominis, and external
for increased pelvic stabilization obliques. Also called

“Core Marching” “bearing down”

 You need 2.0 CEU’s to
renew your NASM CPT cert.
You get .1 for your CPR.
Your client is in phase one of the
OPT model. What rep, rest, and
tempo scheme is most appropriate?
A. Reps: 12-20 Rest: 60s Tempo: 4,2,1,1
B. Reps: 12-20 Rest: 60s Tempo: 2,0,2,0
C. Reps: 15-18 Rest: 90s Tempo: 4,2,1,1
D. Reps: 12-20 Rest: 90s Tempo: 4,2,1,1
Your client is in phase one of the
OPT model. What rep, rest, and
tempo scheme is most appropriate?
A. Reps: 12-20 Rest: 60s Tempo: 4,2,1,1
B. Reps: 12-20 Rest: 60s Tempo: 2,0,2,0
C. Reps: 15-18 Rest: 90s Tempo: 4,2,1,1
D. Reps: 12-20 Rest: 90s Tempo: 4,2,1,1
Your client is squatting down
to the ground. What muscle
actions are taking place?
A. Hip flexion, Hip Extension
B. Hip flexion, Knee Flexion
C. Hip Extension, Knee Extension
D. Hip Extension, Ankle Dorsiflexion
Your client is squatting down
to the ground. What muscle
actions are taking place?
A. Hip flexion, Hip Extension
B. Hip flexion, Knee Flexion
C. Hip Extension, Knee Extension
D. Hip Extension, Ankle Dorsiflexion
This is happening to your client
when squatting. What is overactive
and what’s underactive?
A. Over: Hip Adductors Under: Hip Abductors
B. Over: Hip Adductors Under: Glute Max
C. Over: Gastrocnemius Under: Anterior Tibialis
D. Over: Hip Abductors Under: Hip Adductors
This is happening to your client
when squatting. What is overactive
and what’s underactive?
A. Over: Hip Adductors Under: Hip Abductors
B. Over: Hip Adductors Under: Glute Max
C. Over: Gastrocnemius Under: Anterior Tibialis
D. Over: Hip Abductors Under: Hip Adductors
What tempos occur in the
second phase of the OPT
model, Strength Endurance?
A. 4,2,1,1 and 2,0,2
B. 2,0,2 and as fast as possible
C. 4,2,1,1 and as fast as possible
D. 2,0,2 and 1,2,4,1
What tempos occur in the
second phase of the OPT
model, Strength Endurance?
A. 4,2,1,1 and 2,0,2
B. 2,0,2 and as fast as possible
C. 4,2,1,1 and as fast as possible
D. 2,0,2 and 1,2,4,1
How many balance or core moves
should you have your client do in
phase 1 stabilization endurance?
A. 1-3 for both
B. 1-3 for core and 4-5 for balance
C. 4-5 for both
D. The client will decide the day of the session
How many balance or core moves
should you have your client do in
phase 1 stabilization endurance?
A. 1-3 for both
B. 1-3 for core and 4-5 for balance
C. 4-5 for both
D. The client will decide the day of the session
You have female client who’s 23% BF and
may have an eating disorder ask you for
weight loss advice, what should you do?
A. Tell them “You’re weight is perfect, don’t worry!”
B. Kindly refer them to a Registered Dietitian
C. Tell them they need to be in a caloric deficit
D. Tell them to reduce their carbohydrate intake
You have female client who’s 23% BF and
may have an eating disorder ask you for
weight loss advice, what should you do?
A. Tell them “You’re weight is perfect, don’t worry!”
B. Kindly refer them to a Registered Dietitian
C. Tell them they need to be in a caloric deficit
D. Tell them to reduce their carbohydrate intake