Assessments

Question 1

HR Max

Answer 1

220-Age

Question 2

Resting HR

Answer 2

Number of beats per 10 seconds. Repeat 3 times multiply by 6

Question 3

HR Reserve

Answer 3

Max HR-Resting HR

Question 4

Karnoven Formula

Answer 4

(HRR x %desired intensity) - Resting HR

Question 5

Straight Formula

Answer 5

HR Max x %desired intensity

Question 6

Heart Rate zones

Answer 6

Zone 1- 65-75%
Zone 2- 75-85%
Zone 3- 85-95%

Question 7

Waist to Hip Ratio

Answer 7

Measure circumference Narrowest part of waist (between lowest part of ribcage and iliac crest)
Divide by 
Widest Part of hips (Booty)
95+ At Risk Male
85+ At Risk Female

Question 8

Healthy Male Body Fat Range

Healthy Female Body Fat Range

Answer 8

Male- 8-22%

Female- 20-35%

Question 9

Skinfold Measurement Sites

Answer 9

Suprailiac Crest- Just above iliac crest
Subscapular- 45 Degree angle under shoulder blade
Bicep
Tricep

Question 10

Girth Measurement Sites

Answer 10

Neck- Middle on neck
Chest- Nipple line
Waist- Narrowest Point between bottom of ribcage and iliac crest
Hips- Largest part of booty
Thigh- 10 in above kneecap
Calves- Max circumference between feet and knees
Bicep- Max circumference of relaxed bicep

Question 11

BMI Formula

BMI Ranges

Answer 11

Weight (kg) / Height (meters squared)
18.5-24.9 normal
25-29.9 Overweight
30+ Obese

Question 12

YMCA Step Test

Answer 12

1) Client will step up and down a 12 inch step at a pace of 96 BPM for 3 mins
2) Within 5 seconds of completion trainer measures heart rate

Question 13

Rockport Walk Test

Answer 13

1) Record Clients weight
2) Have client walk as fast as comfortably possible for one mile
3) Record amount of time it takes client to complete 1 mile
4) Use charted formula to determine clients exercise zone