Assessments

Question 1

Physical Activity Readiness Questionnaire (PAR-Q)

Answer 1

• Determines safety or risk of exercising.
• Identifies individuals who need medical evaluation.
• If a client answers YES to one or more questions, refer to a physician

Question 2

Extended periods of sitting

Answer 2

can lead to: tight hip flexors, rounding of shoulders, and forward head.

Question 3

Repetitive movement patterns

Answer 3

can create pattern overload (e.g., arms constantly overhead – construction, painting, etc. – can lead to tight latissimus dorsi and weak rotator cuff)

Question 4

Dress shoes

Answer 4

constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon,
causing decreased dorsiflexion and over-pronation (flat feet

Question 5

Mental stress

Answer 5

can cause:
• Elevated heart rate, blood pressure, and ventilation at rest and when exercising.
• Abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back

Question 6

Past injuries/surgeries

Answer 6

• Strong predictor of future risk of injury.
• Ankle sprains decrease neural control to the gluteus medius and maximus.
• Knee injuries decrease neural control to muscles that stabilize the kneecap.
• Non-contact knee injuries are often the result of hip or ankle dysfunction.
• Low back pain can cause decreased neural control of core stabilization muscles.
• Shoulder injuries can lead to altered neural control of the rotator cuff

Question 7

Common medications

Answer 7

—can effect exercise performance; e.g., beta-blockers lower heart rate and blood
pressure.

Question 8

Chronic conditions

Answer 8

medical conditions such as: hypertension and other, cardiorespiratory conditions, diabetes, stroke, or cancer

Question 9

Cardiorespiratory Assessments (Submaximal tests)

Answer 9

assessments to estimate VO2max and determine cardiorespiratory exercise starting point.

Question 10

YMCA 3-minute step test:

Answer 10

Perform 96 steps per minute, on 12-inch step,
for 3 minutes.
• Within 5 seconds of stopping, take recovery
pulse for 60 seconds.
• Match recovery pulse to chart in text.
• Assign to proper HR zone:
o Very poor / poor / below average = zone 1
o Average / above average / good = zone 2
o Excellent = zone 3

Question 11

Rockport walk test:

Answer 11

port walk test:
• Record weight.
• Walk 1 mile on a treadmill.
• Record the time.
• Immediately record heart rate.
• Calculate the VO2 score using the formula in the text.
• Match the VO2 score with age and sex to the chart in the text.
• Assign to proper HR zone:
o Poor and fair = zone 1
o Average and good = zone 2
o Very good = zone 3

Question 12

Physiological Assessments (Radial pulse)

Answer 12

measured with two fingers placed lightly along right side of arm, in line and just above thumb.

Question 13

Carotid pulse

Answer 13

measured on the neck; not a preferred method to use on clients.

Question 14

Resting heart rate (RHR)

Answer 14

heart rate when the body is not physically active.

Average RHR for a: male = 70 bpm; female = 75 bpm. Typical adult RHR range = between 70 and 80 bpm

Question 15

Blood pressure

Answer 15

trainers should take a professional course to learn before using with clients.

Question 16

Systolic

Answer 16

—pressure within the arteries after the heart contracts. Healthy systolic = less than 120 mm Hg

Question 17

Diastolic

Answer 17

pressure within the arteries when the heart is resting and filling with blood. Healthy diastolic = less than 80 mm Hg.

Question 18

Static Postural Assessment (Kinetic chain checkpoints)

Answer 18

foot and ankle, knee, LPHC, shoulders, and head and cervical spine.

Question 19

Cholesterol

Answer 19

blood lipid associated with cardiovascular disease and obesity

Question 20

HDL

Answer 20

high-density lipoprotein, aka “good cholesterol.”

Question 21

LDL

Answer 21

low-density lipoprotein, aka “bad cholesterol.”

• Healthy total cholesterol level = less than 200 mg/dL

Question 22

Overweight

Answer 22

a person with a BMI of 25 to 29.9, or is 25-30lbs over recommended weight for height

Question 23

Obesity

Answer 23

a person with a BMI of 30 or greater, or is at least 30lbs over recommended weight for height

Question 24

Skin-fold measurement

Answer 24

uses caliper to measure subcutaneous fat.

Question 25

4 sites:

Answer 25

biceps (vertical fold), triceps (vertical fold), subscapular (45° fold), iliac crest (45° fold). All on
the right side of the body

Question 26

Fat mass

Answer 26

body fat % × scale weight

Question 27

Lean body mass

Answer 27

scale weight – fat mass

Question 28

Bioelectrical impedance

Answer 28

conducts electrical current through the body to estimate fat content

Question 29

Underwater weighing

Answer 29

used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight

Question 30

Circumference measurements

Answer 30

assess girth changes in the body; not accurate estimate of fatness. Measure at the neck, chest, waist, hips, calves, and bicep

Question 31

Waist-to-hip ratio—

Answer 31

—divide the waist circumference measurement by the hip measurement.
• Ratios greater than 0.80 for women and 0.95 for men increases risk for a number of diseases

Question 32

Pregnancy

Answer 32

avoid power and speed assessments; perform push-up assessment on the knees; modify singleleg squat to simply single-leg balance; reduce range of motion for overhead squat

Question 33

Obesity

Answer 33

Rockport walk test is preferred cardio assessment; consider single-leg balance modification of
single-leg squat assessment; may need to perform push-up test on knees or with a bench

Question 34

Fitness professionals do NOT:

Answer 34

Diagnose medical conditions.
• Prescribe or provide treatment or rehabilitation of any injury or disease.
• Prescribe diets.
• Provide counseling (mental health).

Question 35

Reassessments should happen

Answer 35

Every 4 weeks or when major changes in programming are occurring.
• When a client has shown significant signs of improvement.
• If the client is identifying new goals.
• If the client has major lifestyle changes (diets, smoking cessation, job change, etc.).