11 & 12 Flashcards
What is the typical difference in resting heart rate between men and women?
Men typically have 5-10 BPM less than females.
Example: Men average 60-70 BPM, while women average 70-80 BPM.
Where does NASM recommend trainers to test resting heart rate?
NASM recommends trainers to test RHR at the radial pulse vs carotid.
Example: Trainers should check RHR at the wrist (radial pulse) rather than the neck (carotid).
What is considered a healthy body fat percentage for men and women?
Healthy body fat for men is 10-20%, and for women is 20-30%.
No additional information.
Why is android obesity considered worse than gynoid obesity?
Android obesity is worse due to the visceral fat, while gynoid obesity has more subcutaneous fat.
No additional information.
What waist girth measurements put men at risk?
Men with a waist girth greater than 100 cm OR 40in are at risk.
No additional information.
What waist girth measurements put women at risk?
Women with a waist girth greater than 88cm OR 35in are at risk.
No additional information.
What are the skinfold testing sites for the Jackson Pollock method?
Difference between 3-site JP = chest / abs / thigh = men / women = Triceps, suprailiac thigh.
Durnin-Womersley = biceps, triceps, subscapularis, suprailiac.
3-4 site = less invasive, or can use BIA = Bioelectrical Impedance Analysis.
No additional information.
What is the gold standard for body fat testing?
Gold Standard is Hydrostatic via Archimedes principle = fat is buoyant, muscle is dense.
No additional information.
What is the most valid cardio testing method?
Most valid = VO2 max.
No additional information.
What is the YMCA 3-Min test?
YMCA 3-Min test: 96 steps per minute for 3-minutes (use 11-13 Ratings).
No additional information.
What is the Rockport Walk test?
Rockport Walk test: walk 1-mile as fast as possible.
No additional information.
What is the Ventilatory Threshold test 1 & 2?
Ventilatory Threshold test 1: aerobic test (can speak aka Talk Test).
2= anaerobic test cannot talk via Talk Test. Maintain highest sustainable pace for 20-minutes, record HR over last 5-minutes.
No additional information.
What are the 5-check-points for posture?
POSTURE: 5-check-points β feet, knees, LPHC, Shoulders, Head.
No additional information.
What are the top overactive/shortened muscles to memorize?
Top Overactive / shortened Muscles to memorize: Gastrocnemius, adductors, Psoas Major, Latissimus Dorsi & Upper Traps.
No additional information.
What are the top underactive/lengthened muscles to memorize?
Top Underactive / Lengthened muscles: VMO, Anterior Tibialis, Gluteus Max & med, Mid / Lower traps, TVA (abdominals).
No additional information.
Performance Tests for endurance
Push-up
Performance Tests for upper body strength
Bench
Performance Tests for lower body strength
Squat
Performance Tests for lower body vertical power
Vertical Jump
Performance Tests for lower body horizontal power
Broad Jump
Performance Tests for lower body lateral speed & agility
LEFT test
Performance Tests for speed
40-yard dash
Performance Tests for acceleration & deceleration
Pro Shuttle 5-10-5 test
Rest time between all trials
βοΈ
2-minutes
LEFT test sequence
Sprint, backpedal, side shuffle x 2, carioca x 2, sprint
Pro Shuttle 5-10-5 test sequence
Stand in ready position by middle cone: 1 β 2, 2 -3, 3-1 and ends when client passes middle cone
Considerations for Overweight population
π«γ°οΈ
No single leg squat & modify OHS
Considerations for Young population
Endurance > strength, keep it fun!
Considerations for Older population
π»
Skip single leg, modify OHS, keep standing (donβt go on the ground)
Considerations for Prenatal population
π»
Modify OHS, Skip single leg, Standing only
