Ch 6: Fitness Assesment Flashcards
What pace and intensity do the 2008 Physical Activity Guidelines for Americans recommend for preventing injury in the unconditioned population.
Start low, go slow
Components of a fitness assessment
Subjective information
General and medical history:
Occupation, Lifestyle, Medical and Personal Information
Objective Information
Physiologic assessments
Body Composition Testing
Cardiorespiratory assessments
Static and dynamic postural assessments
Performance assessments
Preparticipation Health Screening
A preparticipation health screening includes a medical history questionnaire and a review of their chronic disease risk factors and presence of any signs or symptoms of disease.
Preparticipation Health Screening Risk Levles
Low risk: No signs or symptoms of cardiorespiratory, or metabolic disease and 1 or fewer cardiovascular disease risk factors.
Moderate risk: No signs or symptoms of cardiorespiratory, or metabolic disease and 2 or more cardiovascular disease risk factors.
High Risk: Individuals who have one or more signs or symptoms of cardiovascular, pulmonary, or metabolic disease.
PAR-Q
The Physical Activity Readiness Questionnaire is a questionnaire that has been designed to determine the safety of possible risk of exercise for a client based on the answers to specific health history questions.
How many positive responses from a client on the PAR-Q should prompt a trainer to recommend further medical evaluation before physical evaluation?
One or more.
General Health History
A health history is a collection of information that is generally part of a medical physical or medical health history, which discusses relevant facts about the individual’s history including biographic, demographic, occupational, and general lifestyle.
What is the primary purpose for collecting a clients occupational information?
To address common movement patterns or common inactivity patterns.
What are the common imbalances of extended periods of sitting?
Tight Hip Flexors
Rounded Shoulders and Forwarded Tilted Head (Common with computer use)
Low daily energy expenditure
Poor cardiorespiratory conditioning
What are common dysfunctions in occupations which regular need to work overhead such as painters or construction workers
Tight Latissimus Dorsi
Weak Rotator Cuffs
Shoulder and Neck soreness
What are the common dysfunctions of regularly wearing shoes with an elevated heel? (High heels and Dress Shoes)
Tightness in the calves and Achilles (Gastrocnemius, soleus, and Achilles)
Postural imbalance
decreased dorsiflexion
overpronation at the foot and ankle complex resulting in flattening of the
arches of the foot
What are the common dysfunction of elevated or prolonged mental stress
Elevated resting heart rate, blood pressure, and ventilation.
Abnormal breathing patterns that may cause postural imbalances in the neck, shoulder, chest, and low back.
Recreation
Client’s physical activities outside of the work environment.
Hobbies
Activities the client engages in that are not necessarily athletic..
Effects of past Ankle Sprain
Decreased neural control in the gluteus medius and gluteus maximus.
Effects of Past Knee injuries
Decreased neural control to stabilize the patella (kneecap)
Non contact knee injuries are often the result of ankle or hip dysfunctions.
Effects of past low-back injuries
decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine. This can lead to dysfunction in the upper and lower extremities.
Effects of Past shoulder injuries
Altered neural control of the rotator cuff muscles, which can lead to instability of the shoulder joint during functional activities.
Patellar tendonitis
Jumper’s Knee
Plantar Fascitis
Pain in the heel and bottom of the foot
Posterior Tibialis Tendonitis
Shin Splints
Biceps Tendonitis
Shoulder Pain
How to calculate estimated maximal heart rate (HRmax)
220 - age
Heart Rate Zones for Straight Percentage Method
Zone 1: 65-75% HRmax
Zone 2: 76-85% HRmax
Zone 3: 86-95% HRmax
Heart Rate Reserve or Karvonen Method of training intensity
Training Heart Rate = [(HRmax - HRrest) * desired intensity] + HRrest
What is Blood Pressure
A measurement of the pressure of circulating blood against the walls of blood vessels after blood is ejected from the heart
Systolic Blood Pressure
The pressure after contraction of the heart. A healthy systolic pressure is below 120mmHg
Diastolic Blood Pressure
The pressure on the blood vessels as the heart is refilling with blood. A healthy diastolic pressure is below 80mmHg
What are the three common postural distortion patterns
- Pronation Distortion Syndrome
- Lower Crossed Syndrome
- Upper Crossed Syndrome
Pronation Distortion Syndrome
A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees)
Lower Crossed Syndrome
A postural distortion syndrome characterized by anterior tilt to the pelvis (arched lower back)
Upper Crossed Syndrome
A postural distortion syndrome characterized by a forward head and rounded shoulders
What are the 5 kinetic chain checkpoints?
- Foot and ankle
- Knee
- Lumbo-pelvic-hip complex (LPHC)
- Shoulders
- Head and Spine
What are the steps of the Overhead Squat Dynamic Postures Assessment?
Position. Standing with feet forward and parallel, arms raised overhead palms facing forward.
Movement: Have the client squat to about a seats height and return to standing position with arms overhead.
What are the steps of the single leg squat dynamic posture assessment?
Position: Standing with hands on hips and one foot floating.
Movement: Instruct the client to squat to a comfortable level and return to the starting position.
What are the steps of the push dynamic posture assessment?
Position; Standing with the abdomen drawn inward, feet in a split stance, and toes pointing forward.
Client will be holding handlebars at about the chest level in line with the elbow.
Movement: Instruct the client to press the handlebars forward and return to the starting position.
What are the steps of the pull dynamic posture assessment?
Position: Standing with abdomen drawn inward, feet shoulders width apart and and toes pointing forward, also in a split stance.
Movement: Instruct the client to pull handles towards the body and return to the starting position.
How does one perform the push-up performance assessment?
Set up the client in push-up position (ankles, knees, hips, shoulders, and head in a straight line).
The client will lower themselves to fist height (possibly the fist of a partner) For 60 seconds or until exhaustion.
Record the number of push-ups
How does one perform the Davies Test
Place the client in the push up position with hands on markers 36 inches apart.
Have the client reach one hand from it’s marker to the top of the opposite hand on it’s own marker, in an alternating fashion for 15 seconds.
Record the number of times both hands are placed on the same marker.
Repeat for a total of 3 trials
