Basic Applied Science and Assessment Flashcards
When is the best time for client’s to measure resting heart rate?
Upon waking in the morning
Name 2 common tests for assessing cardiorespiratory efficiency.
YMCA 3-Minute Step Test and Rockport Walk Test
YMCA 3-Minute Step Test
place filler
Rockport Walk Test
Place filler
What are 3 methods of assessing body fat percentage?
Underwater weighing, bioelectrical impedence, 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 2 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 backgroud
Subjective information
During and Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?
Soleus, lateral gastrocnemius and biceps femoris *short head)
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
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
Name 3 postural distortion patterns that might be seen during a static postural assessment
Pronation distortion syndrome, Upper-cross syndrome, Lower-cross syndrome
During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches?
Hip flexor complex, latissimus dorsi, erector spinae
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
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, gracilis, popliteus, sartorius
What are the probable underactive muscles when a client’s arms fall forward during an Overhead Squat Assessment?
Middle/lower trapezius, rhomboids, rotator cuff
What are the probable underactive muscles when a client’s knees move inward during an Overhead Squat Assessment?
Gluteus medius/maximus, vastus medialis oblique
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
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
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 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?
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 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
