AFAA chapter 5 fitness assessment Flashcards
Medical History Form
Doctors permission form (mod-high risk)
Par-Q
Informed Consent Waiver
forms required
appropriate clothing
avoid heavy meals and strenuous exercise just before testing
get a good night’s sleep
inform client before testing
establish current health status
gauge progress
educate and involve client
demonstrate knowledge & professionalism
reasons for fitness testing
estimates only
some client’s do not like
limitations of fitness testing
resting HR and blood pressure body composition assess cardiorespiratory fitness assess muscle strength and endurance assess flexibility optional fitness assessments
components of fitness assessment
radial artery, 30 seconds
look for steady beat, less than 100
if over 100 then postpone further testing
resting heart rate
current guidelines:
15% men, 25% women
ways to test: DEXA, hydro weighing, caliper, formula, …
body composition
take all measurements on RH side of body
measure 1/2” from thumb and finger, perpendicular to skin fold
maintain pinch during measurements
wait 1-2 seconds after pinching to read
rotate through sites to allow skin time to regain normal texture and thickness
ID sites using landmarks
measure each site twice
protocols for skinfold “pinch” test
triceps
suprailiac
thigh
skinfold sites for females
chest
abdomen
thigh
skinfold sites for males
add average reading for each of 3 sites together; use the chart - find the sum of the readings row and the age column intersection
determine body fat % using skinfold measurements
more than 25%
what % body fat = overweight
30%
what % body fat = obese
measure waist and hips; divide waist by hips and you have the ratio; should be less than .95 for men under 60; .85 for women under 60
waist to hip ratio method
maximal
submaximal
cardio respiratory testing types
diagnostic or functional
exercise to exhaustion
maximal CR testing
single stage (3 min step) multi stage (3 stage treadmill or cycle test)
submaxial CR testing methods
purpose
no warm up, light stretch, practise steps, no arm movement, no talking, 12” platform at 96 bpm, entire foot on step, discontinue if pain, after 3 mins sit and take pulse
palpate radial artery and take pulse for one minute (this is recovery rate)
3 minute step test protocols
static/isometric
dynamic/ isotonic - 1 RM (bench or leg press)
not appropriate for all clients
muscle strength assessment
sit up test
push up test *
YMCA dynamic bench press
partial curl up *
muscle endurance assessment
state purpose men - hands and toes women - hands and knees maintain proper form and alighment - neck neutral, heads not drop, no sagging waist, chest within 3" of floor breathe count # performed correctly stop when client stops or breaks form
push up test protocals
state purpose supine with knees 90 degrees finger tips at tape with another 10" away 35 curl up/minute 30 degres of trunk flexion breathe 1 minute determine # of reps (max 25)
partial curl up test protocal
state purpose (evaluate ham, erector spinae, calf, upper back) yardstick or measuring tape shoes off knees at 15" mark 0" toward body stretch fwd and reach tape 3 attempts use best reading and refer to chart
sit and reach flexibility assessment tests
trunk extension (prone with hands under shoulder) hamstring test (supine and lift one leg) hip flexor test (supine, hands behind knee and pull into chest with other leg flat) quads flex text (prone, raise heel to butt) calf flexibility (against wall; dorsiflex and hold 1" off floor) shoulder flexibility (stand, raise arm overhead, reach downward, other arm reaches up) shoulder flexion (supine with bent knees and reach overhead)
other flexibility assessments
