Basic Applied Science and Assessment Flashcards by Laura LaCara

When is the best time for client’s to measure resting heart rate?

Upon waking in the morning

How well did you know this?

Not at all

Perfectly

Name 2 common tests for assessing cardiorespiratory efficiency.

YMCA 3-Minute Step Test and Rockport Walk Test

How well did you know this?

Not at all

Perfectly

YMCA 3-Minute Step Test

place filler

How well did you know this?

Not at all

Perfectly

Rockport Walk Test

Place filler

How well did you know this?

Not at all

Perfectly

What are 3 methods of assessing body fat percentage?

Underwater weighing, bioelectrical impedence, skin-fold measurements

How well did you know this?

Not at all

Perfectly

What do you call measurable data regarding a client’s physical state, such as body composition, movement assessments and cardiorespiratory ability?

Objective information

How well did you know this?

Not at all

Perfectly

What is the BMI range for a person who has a very high risk of disease?

35.0 - 39.99

How well did you know this?

Not at all

Perfectly

What are the 2 main calf muscles that are responsible for concentrically accelerating plantar flexion

Gastrocnemius and soleus

How well did you know this?

Not at all

Perfectly

Name the muscle that is responsible for concentrically accelerating hip extension and external rotation

Gluteus maximus

How well did you know this?

Not at all

Perfectly

What do you call information gathered from a client that includes their occupation, lifestyle and medical backgroud

Subjective information

How well did you know this?

Not at all

Perfectly

During and Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?

Soleus, lateral gastrocnemius and biceps femoris *short head)

How well did you know this?

Not at all

Perfectly

During and 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

How well did you know this?

Not at all

Perfectly

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

How well did you know this?

Not at all

Perfectly

Name the class of medication that decreases heart rate and blood pressure

Beta-blockers

How well did you know this?

Not at all

Perfectly

Name 3 postural distortion patterns that might be seen during a static postural assessment

Pronation distortion syndrome, Upper-cross syndrome, Lower-cross syndrome

How well did you know this?

Not at all

Perfectly

During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches?

Hip flexor complex, latissimus dorsi, erector spinae

How well did you know this?

Not at all

Perfectly

During an Overhead Squat assessment, what are the probable overactive muscles when the client’s arms fall forward?

Latissimus dorsi, teres major, pectoralis major/minor

How well did you know this?

Not at all

Perfectly

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

How well did you know this?

Not at all

Perfectly

During an Overhead Squat assessment, what are the probable underactive muscles if a client’s feet turn out?

Medial gastrocnemius, medial hamstring, gracilis, popliteus, sartorius

How well did you know this?

Not at all

Perfectly

What are the probable underactive muscles when a client’s arms fall forward during an Overhead Squat Assessment?

Middle/lower trapezius, rhomboids, rotator cuff

How well did you know this?

Not at all

Perfectly

What are the probable underactive muscles when a client’s knees move inward during an Overhead Squat Assessment?

Gluteus medius/maximus, vastus medialis oblique

How well did you know this?

Not at all

Perfectly

During an Overhead Squat assessment, what are the probable underactive muscles when a client shows and excessive forward lean?

Anterior tibialis, gluteus maximus, erector spinae

How well did you know this?

Not at all

Perfectly

During an Overhead Squat assessment, what are the probable underactive muscles when a client’s low back arches?

Gluteus maximus, hamstring complex, intrinsic core stabilizers

How well did you know this?

Not at all

Perfectly

During a Pushing assessment, what are the probable underactive muscles when a client’s shoulders elevate?

Middle/lower trapezius

How well did you know this?

Not at all

Perfectly

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 arrythmias

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 and 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?

Glutues 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 heat rate

(220 - client's age) x desired intensity

Name the muscles involved in respiratory inspiration

Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor

What are 3 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 he effects produced by these forces

Biomechanics

The heart rate training zone between 65 and 75% that builds an aerobic base and aids in recovery

Zone 1

The heart rate training zone between 76 and 85% that increases bother aerobic and anaerobic endurance

Zone 2

The heart rate training zone between 86 and 95% the 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 systems 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 4 skin-fold sites tested when using the Durnin-Womersley formula for body fat assessment

biceps, triceps, subscapular, 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 increses 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 chair

Receptors sensitive to change in length of the muscle and the rate of that change

Muscle Spindle

Receptors sensitive to change in tension of the muscle and the rate of that change

Golgi tendon organs

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

Synergist 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 lean forward, 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 systems, muscular system, skeletal system

Name the agonist, synergist, stabilizer and antagonist muscles activated during a squat exercise

Agonists: Gluteus maximus, quadriceps Synergists: Hamstring complex Stabilizers: Transverse 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, emotion duress, repetitive movement, cumulative trauma, poor training technique

Feedback used after 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, 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?

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 3 planes of motion

Neuromuscular efficiency

A layer of connective tissue that is underneath the fascia and surrounds the muscle

Epimysium

What are the 3 support mechanisms of blood

Transportation, regulation and protection

The Davies test in 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 syndome

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, lower/middle trapezius, infraspinatus, teres minor

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, transverse abdominis, and internal oblique

Average stroke volume of an adult

70 mL

Name 2 abdominal muscles used for trunk rotation

Internal and external obliques

Name 5 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

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