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NASM: Weight Loss Specialization (7-12)
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What is marketing?
a social and managerial process by which individuals and groups obtain what they need and want through creating and exchanging value with others
What is marketing centered around?
building & managing profitable relationships
What is the first thing to do before building a marketing strategy?
understanding the consumer base you want to work with
What is a simple, four-step process to marketing one's self and services?
- understand what consumers want, 2) design marketing strategy around what customers want,
- build a program to deliver superior value, and 4) build strong and profitable relationships with consumers, working to exceed their expectations.
What should form the foundation of a marketing strategy?
the desires of the consumer base (in listed details)
What are examples of general segments of people a fitness professional could specifically target in marketing?
those who desire weight loss - those who desire weight gain - youth - seniors - etc.
What is a value proposition?
the set of benefits or values the professional promises to deliver to consumers to satisfy their needs; a statement which provides the reason why a customer should buy your services
What basic steps are involved in preparing a marketing plan?
determining price, place, and promotion method
What are three keys to building a a healthy relationship in marketing?
effective & open communication - superior customer service - professionalism
How does a fitness professional determine the price of their services?
determining the overhead costs & assessing what their market will bear
What is the purpose of "promotion"?
to communicate the benefits of your product and persuade a client to purchase your services
What is the most important step in marketing for fitness professionals?
building customer relationships
What are some "dos" for effective communication with a weight loss client?
inform potential clients of the overall health benefits of increasing physical activity - address long and short-term goals - describe how a typical session will go - inform the client of expectations that exist outside of training sessions - establish frequency of reassessments - encourage questions to better understand the client's expectations - show the client a workout template
What are some "don'ts" for effective communication with a weight loss client?
T/F: Laws exists in almost every state that allow fitness professionals to prescribe nutrition counseling (medical nutrition therapy).
False: Laws exist in almost every state that limit the practice of medical nutrition therapy to licensed or registered dietitians or nutritionists and specific health care professionals.
What is the organization that authorizes registered dietitians in the United States?
Commission on Dietetic Registration (CDR) - which is the credentialing organization of the Academy of Nutrition and Dietetics
T/F: Teaching about the difference between saturated and unsaturated fats lies within the scope of practice of a fitness professional.
True (general, non medical nutrition information)
What are two tools fitness professionals should be using in giving nutrition advice?
Nutrition facts panels & the Dietary Guidelines for Americans
What are some key questions to ask in order to determine if a fitness professional should refer their client to a specialist?
- Could this person be better helped by someone with more (or different) expertise? 2) Does this person's nutrition concern fall outside the realm (physically and/or psychologically) of a healthy individual? 3) Do I feel any discomfort with my ability to help this person?
What documentation(s) provides helpful information from a fitness professional about a client to a health professional?
S.O.A.P & PAR-Q
When performing assessments on clients who are overweight, the fitness professional should...
...use a private or semi-private location.
If a client expresses sore muscles due to her initial training sessions, the fitness professional should...
...use the opportunity to review the importance of flexibility training, nutrition, hydration, sleep, and a proper cool-down.
A way to modify postural assessments with clients who are overweight is to...
...observe the client as he is standing or have him sit or rise from a chair.
Why is it important for health and fitness professionals to have an understanding of how to set goals and be able to work with their clients around setting goals?
Clients can come up with unrealistic goals, and fitness professionals need to help them set more realistic goals to decrease failure.
What are the two types of categories of goals for a weight loss client?
Process and Product
A client has the most control over which of the following types of goals?
Process goals
During the flexibility portion of a client's warm-up in their first session, the fitness professional should be sure to...
...select two key areas to address to ensure completion of the workout and avoid overwhelming the client.
transport glucose from the bloodstream into muscle and fat cells
Which hormone is secreted by special cells in the pancreas in response to low blood glucose concentration, eliciting the release of glucose from liver glycogen stores?
Glucagon
Low-glycemic foods tend to be...
minimally processed & high in fiber
T/F: Weight loss patients must be directed away from their food preferences in order to lose weight.
False: Weight loss requires habit changes, but behaviorists who specialize in weight loss suggest that if client preferences can be preserved, they should be.
What is the (faulty) premise of low-carb diets?
carbohydrates stimulate insulin release and insulin stores fat
What is the greatest range of a caloric deficit recommended by nutrition specialists?
1,000 to 1,200 calories a day (very low calorie diets should be monitored by a physician)
About how many calories a day does someone on a very low calorie diet (VLCD) intake?
about 800
What are some risks of a very low calorie diet (VLCD)?
- Increased risk of malnutrition.
- Poor energy and inability to complete the essential fitness program.
- A behavioral "pendulum" swing — an inability to reintroduce "forbidden foods" in a moderate manner.
- minor side effects, such as fatigue, constipation, nausea, diarrhea, and even gallstone formation
"Negative-calorie" diets are often disguised as what?
a low calorie diet
T/F: Any nutrient eaten in excess of the body's needs will be converted and stored as fat.
True, as it results in a calorie surplus
What form of diet fad shares the same false premise as the low-carb diets?
low-fat, fat-free diets
T/F: Skipping meals is a good way to lose weight.
False: Statistically, skipping meals results in eating a surplus calories later on in the day.
What percentage of fat is considered low-fat meat?
less than 5g of fat per serving (1 serving: 3oz cooked)
What are contributors to a weight loss plateau?
Adaptations to a physical activity program & Noncompliance with a weight loss program (both training and nutrition)
T/F: When a new client starts getting regular exercise, their body will experience an inflated rate of caloric expenditure, but it will gradually decrease as the body becomes somewhat accustomed to regular exercise.
When experiencing weight loss through resistance training, what is the estimate weight loss due to fat loss vs. lean mass loss?
97% from fat vs. 3% from lean mass
The phenomenon that represents one's basic activities of daily living and includes fidgeting, standing, and moving around is called which of the following?
Non-exercise activity thermogenesis (NEAT)
What is the increase in caloric expenditure following exercise called?
excess post-exercise oxygen consumption (EPOC)
An obese client is recommended to start a cardiovascular program at 30-60 min/day for 150 min/week of moderate intensity. What progress goals should be reached?
50-60 min/day for 250-300 min/ week of moderate intensity (or 150 min/week of vigorous intensity)
What type of training combines resistance training with cardio training into a circuit routine?
Blended routine
What are workouts that involve high work rate-type activities coupled with little to no recovery intervals considered?
Metabolic resistance training
When starting a cardio program, clients who are overweight and obese are encouraged to participate in moderate-to-vigorous intensity activity at what Vo2 rate?
What is a recommended beginning weekly exercise duration for overweight and obese individuals?
150 min/week
Cardio exercise that involves bouts of sustained-intensity or fixed-intensity aerobic exercise that varies in intensity from low-to-moderate to more vigorous levels is considered to be which of the following?
Steady state training
Cardio training that involves shorter, intense bouts of exercise ranging from 15 to 90 seconds, interspersed with specific active or passive bouts of recovery is considered to be which of the following?
Anaerobic interval training
Cardio training that involves incremental increases and/or decreases in exercise intensity within the aerobic spectrum of training is considered to be which of the following?
Pyramid training
What is split routine training?
...splitting cardio sessions into multiple sessions rather than completing all cardio in one session. For example, a 40-min cardio workout could be divided into two 20-min runs completed separately.
What is the recommended rate of progression in an exercise program?
