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Program Insight
The NAFC Lifestyle Consultant Program is designed to teach students
how to effectively communicate the health benefits of fitness, disease
prevention, diet and nutrition, behavior modification, stress manage-
ment, and overall wellness. In this course, you will learn motivation and
behavior modification strategies to enhance overall compliance when
implementing and utilizing a fitness and wellness program with clients.
As students review their course materials, they will be able to explore
and understand the benefits of health from a personal perspective.
Program Objectives
The goal of the NAFC Lifestyle Consultant Program is to provide a certain
measure of competence in the area of health and fitness. The standards
set forth by the NAFC are linked to specific skills and objectives. These
skills are required to pass the program, and more importantly, are key in
working with clients as a Lifestyle Consultant.
SECTION I:
Defining Physical Fitness
Chapter 1. Physical Fitness
1
PHYSICAL FITNESS
I N PAST DECADES, people had to gather their food and fuel to keep
warm. Most jobs had people up and out of their chairs, and activity
was a way of life. Improvements in technology has eliminated the need
for most of us to perform manual tasks for survival. With tools such as the
Internet, mail delivery systems, television and computers for entertain-
ment, and grocery stores, we have largely become a society of sedentary
people. Thus, we must find other ways to get activity into our daily living.
These activities will help our bodies remain strong and healthy.
Unfortunately, we have largely eliminated the physical activity that
comes with many of our duties. This is the cost associated with improved
technology. One of the ways we can remedy this situation is to supple-
ment a sedentary lifestyle, which was created with a desire to make
things easier, with physical activities that make up for the loss.
Since we have started living this lifestyle, many are dying from
diseases and health issues that are directly associated with inactivity. A
sedentary life can lead to poor muscle strength, heart disease, respira-
tory illness, and diabetes. Increasingly, these issues are leading to more
frequent deaths each year. Yet, the sedentary lifestyle, or a lifestyle filled
with inactivity, continues to grow. The more jobs created that are based
on computer work, desk work, and immobility, the more people all over
the world will suffer from premature deaths stemming from inactivity.
If we look back to the 20th century and earlier years, people were
concerned with their risks of catching infectious diseases like influenza
and tuberculosis. As cures for these infectious diseases have been
discovered, new problems and causes for concern have erupted. Lifestyle
choices, including: smoking, drinking, fatty and sugar-filled diets and
53%
While genetics play a role in body type and
the way your body reacts to various stimuli
(i.e. perhaps you are predisposed to high
of the factors blood pressure), through active choices and
that affect the awareness, you are capable of decreasing the
Hypertensive Crisis
Higher than 180 or Higher than 110
(Emergency care needed)
SECTION II:
Psychology of Physical Fitness
Chapter 2. Behavior Modification
2
BEHAVIOR MODIFICATION
4
HOW TO TRANSFORM YOUR BEHAVIOR
5
HOW TO CHANGE YOUR LIFE
6
GOAL SETTING & EVALUATION
SECTION III:
Nutrition
Chapter 7. Nutrition For Wellness
Additional information on
My Plate can be found at
www.ChooseMyPlate.gov.
Overall, it is a beneficial
resource that offers ideas
on calorie consumption,
moderation, portion size,
nutrition values, and inter-
esting facts about the
foods we eat.
8
VARIOUS TYPES OF FOOD ENERGY
9
HOW TO BALANCE YOUR DIET
10
CHOOSING HEALTHY FOODS
Mediterranean Diet
The Mediterranean diet, like many European diets, involves the moder-
ate consumption of red wine with meals. It is exceptional among global
cuisines because its practitioners record a longer life expectancy and fewer
incidences of heart disease and other diet problems. It was inspired by the
dietary patterns of the coastal regions of Southern Italy, Crete and Greece.
The Mediterranean diet’s outstanding feature is its use of olive oil, which is
most beneficial if consumed as extra virgin olive oil. Along with this, it also
involves high amounts of cheese and (unflavored) yogurt, legumes, fruits,
fish, and an extremely low consumption of meat products.
11
BENEFITS OF FOODS
12
NUTRITION FOR ATHLETES
13
DIETARY CHANGES
SECTION IV:
Understanding the Process
Chapter 14. Health Concerns
14
HEALTH CONCERNS
Bone Health and Osteoporosis
15
WEIGHT MANAGEMENT
Achieving Weight Loss
16
EXERCISE: THE KEY TO WEIGHT MANAGEMENT
17
STRESS ASSESSMENT AND
MANAGEMENT TECHNIQUES
2. Point your feet upwards towards your face and focus again on
the tension this movement causes. Hold this position for a few
seconds and then relax.
4. Constrict the right thigh by stretching out your right leg; raise
the leg off the floor slightly. Hold this position and study the
tension that ensues. Repeat on the opposite leg.
5. Contract your buttocks by lifting your hips slightly off the floor.
Hold and analyze the tension. Relax and repeat.
6. Tighten your abdominal muscles. Feel the tension and hold for
a few seconds. Relax.
9. With your arms stretched out long against your body, clench
your fists. Hold while feeling the tension, then relax.
11. Flatten your arms on the floor with the palms facing upwards,
and push the forearms hard on the floor. Take a few moments
to feel the tension on your triceps, and then relax.
13. Push your head backwards slowly and note the tension that
arises in the back of your neck. Hold the position. Relax and
repeat.
14. Bring your head forward towards your chest, hold, take a few
moments to feel the tension in your neck again. Relax and
repeat.
15. Now, gently press your tongue against the roof of your mouth.
Hold, feel the tension and relax.
16. Clench your teeth. Hold, feel the tension in your jaw, relax and
repeat.
17. Squeeze your eyes shut. While keeping them closed, feel the
tension. Relax while your eyes are still shut, and repeat.
18. Tighten your forehead by frowning, and feel the tension. Hold,
relax and repeat.
The first three techniques presented in this section deal with air flow
reduction. The remaining five techniques deal with expanding your
lung capacity. Although simple in concept, it may take several rehearsal
sessions to master each technique.
OCEAN BREATH
Ocean Breath, or Ocean Sound, involves the contracting of the
musculature in the throat. This produces the same sound you
hear when placing your ear against a giant seashell, the sound
of the ocean.
Benefits
•• Relaxes your entire diaphragm and your mid-back
•• Releases emotions (related to anger and fear) stored in your
diaphragm and the kidneys
•• Activates the digestive, excretory and immune systems
Contraindications
•• Recent surgery in the thoracic or abdominal region
•• Practicing shortly after consuming a heavy meal
BACK BREATHING
Benefits
•• Expands the spine and relaxes the back
•• Activates the digestive and immune systems
Contraindications
•• Recent back surgery
THREE-PART BREATHING
Three-part breathing involves using all quadrants of your lungs.
Benefits
•• Expands your spine and relaxes the entire body
•• Activates all the body systems
Contraindications
•• Recent surgery in the thoracic or abdominal region
The beauty of these breathing exercises is that they can be practiced
anywhere. You can perform them sitting at a desk, or they can become
part of your routine while walking, running, cycling, or working out at the
gym.
You can structure your breathing exercises however you wish. You may
choose to dedicate a special time when you concentrate on just breath-
ing, or you might make your breathing exercises an integrated part of
your stretching routine. As you master these breathing techniques you
will find that they become a part of your everyday life and will promote
physical health and mental well-being. You will find that these methods
of breath control will become ‘automatic’ for you and will allow you to
control stress and focus. They will become a vital stimulus for increasing
the overall functioning of your body’s systems.
Remember to breathe . . .
18
HEALTH HAZARDS
SECTION V:
Fitness Industry
Chapter 19 Fitness Industry
19
FITNESS INDUSTRY
•• Male clients over the age of 45; female clients over the age 55
•• History of cardiovascular disease, high blood pressure, diabetes,
smoking, obesity, high cholesterol and pulmonary disease
•• Past orthopaedic injuries
•• Severe or chronic pain
•• Difficulty breathing; dizziness
•• Unhealthy eating habits or eating disorder
•• Use of prescribed medications that affect exercise
•• Recent injury or rehabilitation
•• Pregnancy
•• Clinical depression
When in doubt, personal trainers should always refer clients back to
their personal healthcare providers, especially for medically based issues.
Some legal claims against personal trainers stem from their failure to
work within the boundaries of their scope of practice.
A Physical Activity Readiness Questionnaire, or PAR-Q, in addition to a
health history form, should always be completed prior to training with
clients. These forms allow clients to indicate their health needs and
concerns to their trainer. If a client reports any of the above conditions
on their PAR-Q or health history forms, a physician’s consent should
be obtained prior to beginning an exercise training program. This will
protect both client and trainer.
•• Look for signs of chest pain with any client. It is important to think
of heart disease first, such as coronary artery disease (CAD) with any
chest pain. Although chest pain may be caused by “heartburn”, a
person with CAD may complain of a tightness or heaviness of the
chest that may radiate up to the jaw or down the left arm or back.
Usually shortness of breath, sweating, nausea, or anxiety will be
associated with this type of pain. Any of these symptoms that are
at all suspicious of heart disease should require clients to stop exer-
cising, check to see if emergency response care is needed, rest, and
take their medications if prescribed.
•• Exercise and the surroundings can also create risks for injury. Notice
if clients are physically stressed by the activities and or experiencing
problems due to heat, lack of hydration, anaphylaxis, or skin irrita-
tions.
Liability Insurance
Working in the fitness industry carries unique risks. Having appropri-
ate liability insurance provides security that will offer you peace of mind
and protect yourself, your clients, and your business in the event of
unknown risks and unforeseen situations.
Programming
•• Create an annual program calendar.
•• Suggest programs based on the National Health Observances set
for each month. Go to www.healthfinder.gov for more information.
•• Set goals for your programs (strategic, financial, results, process, day
to day).
•• Create measurable objectives.
Evaluation
•• Internal and external evaluations will help judge the effectiveness,
cost, efficiency, and success.
•• Results must be used to improve the program.
20
COMMUNICATION AS A FITNESS PROFESSIONAL
Do Your Clients Hear What You’re Saying?
otivation
Appendix B: Glossary
Adipose tissue: Fat cell within the human body
Amenorrhea: Cessation of a regular menstrual flow
Anorexia nervosa: Eating disorder in which one maintains a very low
body weight and self-imposes starvation to lose weight
Antibodies: Substances produced by white blood cells in response to
invading agents
Anticoagulant: Substances that inhibit blood clotting
Antioxidants: Compounds that prevent oxygen from combining
with substances creating harmful compounds to form (vitamins C & E,
beta-carotene, and selenium)
Arrhythmias: Irregular heart beats
Atherosclerosis: Cholesterol deposits within the walls of the arteries
that leads to plague formations and blockage
Basal metabolic rate: (BMR) Lowest level of oxygen consumption
needed to sustain life
Bradycardia: Heart rate slower than normal
Bulimia nervosa: Eating disorder which one imposes purging and binge
eating to lose weight and maintain unhealthy low body weight
Calorie: Amount of heat needed to raise the temperature of 1 gram of
water 1 degree Centigrade
Cancer: Diseases forming uncontrollable growth and spread of abnormal
cells into malignant tumors
Carcinogens: Substances that contribute to forming cancer cells
Chronic diseases: Illness developed from unhealthy lifestyles and last a
long time
Cirrhosis: Disease scarring the liver
Notes:
1. What does it mean to be sedentary, and how does this impact well-
ness? What affect does alcohol have on the body? Discuss in terms
of calories, disease and overall wellness.
2. Review the chart on page 11. What percentage represents our ability to
influence improved wellness.
16. What are the 6 steps involved in the Trans-theoretical Model? Explain
each step.
20. What does “proper nutrition” mean and what should a good diet
include?
25. What are the essential nutrients for the human body?
26. What is the difference between high and low nutrient density foods?
34. Briefly list and describe the three types of complex carbohydrates.
41. What are fats used for in the body in addition to storing energy?
51. Discuss ways to stay informed about trends and research in the
fitness industry.
54. What are the cancer rates of men and women who are overweight or
obese?
55. Describe the differences between HDL and LDL, or good and bad
cholesterol.
57. What are the minimum recommended standards for physical activity?
64. Compare and contrast the three personality types (A, B, C).
WORKSHOP EVALUATION
WORKSHOP DATE AND LOCATION: ___________________________________________________
Presenter’s Name: ___________________________________________________________________
Using the rating scale below, please evaluate the facility and the presenter of your workshop.
Please submit this to your presenter or email it to admin@nafctrainer.com
PRESENTER EVALUATION
The presenter showed me respect and was respectful of my questions and ideas.
1 2 3 4 5 N/A
The presenter addressed my questions and clearly answered them.
1 2 3 4 5 N/A
The presenter was timely and made sure to use our time together well.
1 2 3 4 5 N/A
The presenter was knowledgeable and communicated information effectively.
1 2 3 4 5 N/A
The presenter was professional and organized.
1 2 3 4 5 N/A
The presenter offered ways to make my practice more successful.
1 2 3 4 5 N/A
Comments:
NAFC Course Evaluation Form
COURSE EVALUATION
Using the rating scale below, complete this evaluation when you have finished the course. You
may send it in with your assignments or email it to admin@nafctrainer.com.
Registration
The promotional materials were accurate.
1 2 3 4 5
Requirements for completing the course were clear.
1 2 3 4 5
Expectations for course completion were clear.
1 2 3 4 5
Manuals
The materials received were of high quality.
1 2 3 4 5
Materials were academically accurate and educationally sound.
1 2 3 4 5
Course objectives were clearly defined and realized.
1 2 3 4 5
The level of difficulty of reading materials was appropriate.
1 2 3 4 5
Testing
The final exam was valuable for measuring knowledge gained from the course.
1 2 3 4 5
The level of difficulty of test questions was appropriate.
1 2 3 4 5
Did you have to complete a retest? If so, what did you do differently to prepare? YES NO
________________________________________________________________________________
Course Expectations
My expectations were met.
1 2 3 4 5
I would recommend this course to a friend. YES NO
Please explain why or why not.
________________________________________________________________________________
________________________________________________________________________________