BAS Flashcards
When is the best time for clients to measure
their resting heart rate?
Upon waking in the morning
Name two common tests for assessing
cardiorespiratory efficiency.
YMCA 3
Minute Step Test
and
Rockport Walk Test
What are three methods of assessing body
fat percentage?
Underwater weighing,
bioelectrical impedance, and
skin-fold measurements
What do you call measurable data regarding
a client’s physical state, such as body
composition, movement assessments, and
cardiorespiratory ability?
Objective information
What is the BMI range for a person who has a
very high risk of disease?
35.0 - 39.99
What are the two main calf muscles that are
responsible for concentrically accelerating
plantar flexion
Gastrocnemius and soleus
Name the muscle that is responsible for
concentrically accelerating hip extension and
external rotation.
Gluteus maximus
What do you call information gathered from
a client that includes their occupation,
lifestyle, and medical background
Subjective information
During an Overhead Squat assessment, what
are the probable overactive muscles when
the feet turn out?”
Soleus, lateral gastrocnemius, and biceps
femoris (short head)
During an Overhead Squat assessment, what
are the probable overactive muscles when the knees move inward?
Adductor complex, biceps femoris (short
head), tensor fascia latae, vastus lateralis
During an Overhead Squat assessment, what
are the probable overactive muscles when
there is an excessive forward lean?
Soleus, gastrocnemius, hip flexor complex,
abdominal complex
Name the class of medication that decreases heart rate and blood pressure
Beta-blockers
What is an indicator that a female client’s
ankle complex will be in a plantar
flexed position for extended periods of time based
on occupation?”
Wearing dress shoes (high heels)
Name three postural distortion patterns that
might be seen during a static postural
assessment.”
Pronation distortion syndrome, lower
crossed syndrome, upper crossed syndrome
During an Overhead Squat assessment, what
are the probable overactive muscles when
the low back arches?”
Hip flexor complex, erector spinae, and
latissimus dorsi
During an Overhead Squat assessment, what
are the probable overactive muscles when
the client’s arms fall forward?”
Latissimus dorsi, teres major, and
pectoralis major/minor
During a Pushing assessment, what are the
probable overactive muscles when a client’s
shoulders elevate and/or the head moves
forward?”
Upper trapezius, sternocleidomastoid
, and levator scapulae
During an Overhead Squat assessment, what
are the probable underactive muscles if a
client’s feet turn out?”
Medial gastrocnemius, medial hamstring
complex, gracilis, sartorius, popliteus
What are the probable underactive muscles
when a client’s arms fall forward during an
Overhead Squat Assessment?”
Middle/lower trapezius, rhomboids, and
rotator cuff
What are the probable underactive muscles
when a client’s knees move inward during an
Overhead Squat Assessment?”
Gluteus medius/maximus, and vastus medialis oblique
During an Overhead Squat assessment, what
are the probable underactive muscles when a
client shows an excessive forward lean?”
Anterior tibialis, gluteus maximus, and
erector spinae
During an Overhead Squat assessment, what
are theprobable underactive muscles when a
client’s low back arches?
Gluteus maximus, hamstring complex, and
intrinsic core stabilizers
During a Pushing assessment, what are the
probable underactive muscles when a client’s
shoulders elevate?”
Middle/ lower trapezius
During a Pushing assessment, what are the
probable underactive muscles when a client’s
head protrudes forward?
Deep cervical flexors
After assessing a client’s Overhead Squat,
which muscles should you have them foam
roll and stretch?
Overactive muscles
After assessing a client’s Overhead Squat,
which muscles should you have them
strengthen?
Underactive muscles
Name the assessment that measures lower
extremity agility and neuromuscular control.
Shark Skill Test
Name 2 conditions in which Beta-blockers might be prescribed.
High blood pressure and arrhythmias
What muscle action develops tension while
lengthening and prevents resistance from
accelerating in an uncontrolled manner?
Eccentric
Name the imaginary bisector that divides the
body into right and left halves.
Sagittal plane
This movement primarily occurs from side to
side, as if there were a wall in front of and
behind the body.”
Frontal plane movements
Name the energy storage and transfer unit
within the cells of the body.
Adenosine Triphosphate or ATP
What is the starting zone of cardiorespiratory
training when a client scores poor during the
YMCA 3-Minute Step Test?
Zone one
What is the starting zone of cardiorespiratory
training when a client scores average on the
YMCA 3-Minute Step Test?
Zone two
What information can be provided to the
health and fitness professional by knowing
the client’s occupation?
Common movement patterns
What relevant information can you learn
about a client based on their occupation and
movement capacity?
Extended periods of sitting, repetitive
movements, dress shoes, mental stress
Which muscles have decreased neural
control once a client has had an ankle sprain?
Gluteus maximus and gluteus medius
What muscle action develops when a muscle
exerts more force than is placed on it,
resulting in the shortening of the muscle?
Concentric
This chamber of the heart gathers
oxygenated blood coming to the heart from
the lungs.
Left atrium
Give the straight percentage method
equation for calculating a client’s target heart rate.
(220-client’s age) x desired intensity
Name the muscles involved in respiratory
inspiration.
Diaphragm, external intercostals, scalenes,
sternocleidomastoid, and pectoralis minor
What are three guidelines for the health and
fitness professional when taking the radial
pulse of a client?
Touch should be gentle, take the pulse when
the client is calm, take the pulse over the
course of 3 days (at the same time each day)
and average the results to ensure accuracy
Name the functional unit of the muscle that
lies in the space between two Z lines. It
produces muscular contraction and is formed
by repeating sections of actin and myosin.
Sarcomere
The science concerned with the internal and
external forces acting on the human body
and the effects produced by these forces.
Biomechanics
The heart rate training zone between 65 to
75% that builds an aerobic base and aids in
recovery.
Zone 1
he heart rate training zone between 76 to
85% that increases both aerobic and
anaerobic endurance.
Zone 2
The heart rate training zone between 86 to
95% that builds high-end work capacity.
Zone 3
Represents the pressure within the arterial
system after the heart contracts.
Systolic blood pressure
Represents the pressure within the arterial
system when the heart is resting and filling
with blood.
Diastolic blood pressure
The method of measuring body fat
percentages that conducts an electrical
current through the body to measure fat
.
Bioelectrical impedance
What are the four skin-fold sites tested when
using the Durnin-Womersley formula for
body fat assessment?
Biceps, triceps, subscapular, and iliac crest
What is the waist-to-hip ratio for males and
females that puts them at a greater risk for
disease?
A ratio greater than 0.95 for males and
greater than 0.80 for females
Muscles that assist the prime movers.
Synergists
Risk for disease increases when an
overweight person’s BMI level is____.
25 or greater
Sensory receptors responsible for sensing
distortion in body tissues.
Mechanoreceptors
What is the amount of time recovery pulse is
taken after completing the YMCA 3-Minute
Step Test?
Within 5 seconds of completing the exercise,
take the client’s pulse for 60 seconds
What is the level that a client is instructed to
squat to when performing the Overhead
Squat assessment?
Height of a chair
Receptors sensitive to change in tension of
the muscle and the rate of that change.
Golgi tendon organs
Receptors sensitive to change in length of the
muscle and the rate of that change
Muscle Spindles
On which clients should health and fitness
professionals avoid the use of skin-fold
calipers to measure body fat?
Very overweight clients
The resting length of a muscle and the
tension the muscle can produce at this
resting length.
Length-tension relationship
What is the functional unit of the nervous
system?
Neuron
The neuromuscular phenomenon that occurs
when inappropriate muscles take over the
function of a weak or inhibited prime mover.
Synergistic dominance
The process in which neural impulses that
sense tension are greater than the impulses
that cause muscles to contract, providing an
inhibitory effect to the muscle spindles.
Autogenic inhibition
Compensations observed during the
Overhead Squat assessment from the lateral
view.
Low back arches, excessive forward lean, and
arms fall forward
Compensations observed during the
Overhead Squat assessment from the
anterior view.
Feet turn out and knees move inward
Name some of the benefits of circumference
measurements.
Can be used on obese clients, good for
comparisons and progressions, good for
assessing fat patterns and distribution,
inexpensive, easy to record
Name the systems of the human movement
system (kinetic chain).
Nervous system, muscular system, skeletal
system
Name the agonist, synergist, stabilizer,
and antagonist muscles activated during a squat
exercise.
Agonists: Gluteus maximus, quadriceps;
Synergists: Hamstring complex;
Stabilizer: Transversus abdominis;
Antagonist: Psoas
The involved structures and mechanisms that
the nervous system uses to gather sensory
information and integrate it with previous
experiences to produce a motor response.
Motor control
What are some primary causes of muscle
imbalance?
Postural stress, emotional duress,
repetitive movement, cumulative trauma,
poor training technique
Feedback used after the completion of a
movement to help inform clients about the
outcome of their performance.
Knowledge of results
The energy pathway used in moderate to
high intensity activities that can only be
sustained for 30 to 50 seconds.
Glycolysis
Repeated practice of motor control
processes, which leads to a change in the
ability to produce skilled movements.
Motor learning
What are possible injuries associated with
lower crossed syndrome?
Hamstring complex strain, anterior knee
pain, and low back pain
Name movement compensations observed
during a Pushing assessment.
Low back arches, shoulder elevates, head
migrates forward
When assessing a client during a Single-leg
Squat, from which vantage point should you
view the client?
Anterior
Which muscle synergies (muscle groups) are
primarily used in a Shoulder Press?
Deltoid, rotator cuff, trapezius
The name of the receptors surrounding a
joint that respond to pressure, acceleration,
and deceleration in the joint.
Joint receptors
Altered reciprocal inhibition, synergistic
dominance, and arthrokinetic dysfunction all
lead to this.
Muscle imbalance
The ability of the neuromuscular system to
properly recruit muscles to produce force
concentrically, reduce force eccentrically, and
isometrically stabilize the entire kinetic chain
in all three planes of motion.
Neuromuscular efficiency
A layer of connective tissue that is
underneath the fascia, and surrounds the
muscle.
Epimysium
What are the three support mechanisms of
blood?
Transportation, regulation and protection
The Davies test is contraindicated for which
group of people?
Individuals lacking shoulder stability
What muscle is responsible for concentrically
accelerating shoulder extension, adduction,
and internal rotation?
Latissimus dorsi
Name possible injuries associated with
pronation distortion syndrome.
Plantar fasciitis, shin splints, patellar tendonitis,
low back pain
Name the altered joint mechanics associated
with lower crossed syndrome.
Increased lumbar extension and decreased
hip extension
Which muscles would be lengthened in a
client with upper crossed syndrome?
Deep cervical flexors, serratus anterior,
rhomboids, mid-trapezius, lower trapezius,
teres minor, and infraspinatus
What are the altered joint mechanics
associated with pronation distortion
syndrome?
Increased: Knee adduction and internal rotation, foot pronation and external rotation; Decreased: Ankle dorsiflexion and inversion
Name the lengthened muscles associated
with lower crossed syndrome.
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transversus abdominis, and
internal oblique
Average stroke volume of an adult.
70 mL
Name two abdominal muscles used for trunk
rotation.
Internal and external obliques
Name five performance assessment tests
Davies Test, Shark Skill Test, Push-up Test,
Upper Extremity Strength Assessment, Lower
Extremity Strength Assessment
What positional guidelines do you give a
client who is setting up for an Overhead
Squat assessment?
Feet shoulder-width apart and pointed straight ahead; foot and ankle complex in a neutral position; arms raised overhead, with elbows fully extended
What regressions could you make for clients
who are unable to perform a Single-leg Squat assessment?
Use outside support for squatting assistance
or perform a Single-leg Balance without squat
A force that produces rotation.
Torque
Movement of the bones around the joints.
Rotary motion
Name possible injuries associated with upper
crossed syndrome.
Headaches, bicep tendonitis, rotator cuff
impingement, and thoracic outlet syndrome
Name the short muscles associated with
lower crossed syndrome.
Gastrocnemius, soleus, hip flexor complex,
adductors, latissimus dorsi, and
erector spinae
Compensations observed during the
Overhead Squat assessment from the lateral
view.
Low back arches, excessive forward lean,
arms fall forward
