Assessments Flashcards
Physical Activity Readiness Questionnaire (PAR-Q)
- 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
Extended periods of sitting
can lead to: tight hip flexors, rounding of shoulders, and forward head.
Repetitive movement patterns
can create pattern overload (e.g., arms constantly overhead – construction, painting, etc. – can lead to tight latissimus dorsi and weak rotator cuff)
Dress shoes
constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon,
causing decreased dorsiflexion and over-pronation (flat feet
Mental stress
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
Past injuries/surgeries
- 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
Common medications
—can effect exercise performance; e.g., beta-blockers lower heart rate and blood
pressure.
Chronic conditions
medical conditions such as: hypertension and other, cardiorespiratory conditions, diabetes, stroke, or cancer
Cardiorespiratory Assessments (Submaximal tests)
assessments to estimate VO2max and determine cardiorespiratory exercise starting point.
YMCA 3-minute step test:
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
Rockport walk test:
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
Physiological Assessments (Radial pulse)
measured with two fingers placed lightly along right side of arm, in line and just above thumb.
Carotid pulse
measured on the neck; not a preferred method to use on clients.
Resting heart rate (RHR)
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
Blood pressure
trainers should take a professional course to learn before using with clients.
Systolic
—pressure within the arteries after the heart contracts. Healthy systolic = less than 120 mm Hg
Diastolic
pressure within the arteries when the heart is resting and filling with blood. Healthy diastolic = less than 80 mm Hg.
Static Postural Assessment (Kinetic chain checkpoints)
foot and ankle, knee, LPHC, shoulders, and head and cervical spine.
Cholesterol
blood lipid associated with cardiovascular disease and obesity
HDL
high-density lipoprotein, aka “good cholesterol.”
LDL
low-density lipoprotein, aka “bad cholesterol.”
• Healthy total cholesterol level = less than 200 mg/dL
Overweight
a person with a BMI of 25 to 29.9, or is 25-30lbs over recommended weight for height
Obesity
a person with a BMI of 30 or greater, or is at least 30lbs over recommended weight for height
Skin-fold measurement
uses caliper to measure subcutaneous fat.
4 sites:
biceps (vertical fold), triceps (vertical fold), subscapular (45° fold), iliac crest (45° fold). All on
the right side of the body
Fat mass
body fat % × scale weight
Lean body mass
scale weight – fat mass
Bioelectrical impedance
conducts electrical current through the body to estimate fat content
Underwater weighing
used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight
Circumference measurements
assess girth changes in the body; not accurate estimate of fatness. Measure at the neck, chest, waist, hips, calves, and bicep
Waist-to-hip ratio—
—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
Pregnancy
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
Obesity
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
Fitness professionals do NOT:
Diagnose medical conditions.
• Prescribe or provide treatment or rehabilitation of any injury or disease.
• Prescribe diets.
• Provide counseling (mental health).
Reassessments should happen
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.).
