Ch 6: Fitness Assesment

Question 1

What pace and intensity do the 2008 Physical Activity Guidelines for Americans recommend for preventing injury in the unconditioned population.

Answer 1

Start low, go slow

Question 2

Components of a fitness assessment

Answer 2

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

Question 3

Preparticipation Health Screening

Answer 3

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.

Question 4

Preparticipation Health Screening Risk Levles

Answer 4

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.

Question 5

PAR-Q

Answer 5

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.

Question 6

How many positive responses from a client on the PAR-Q should prompt a trainer to recommend further medical evaluation before physical evaluation?

Answer 6

One or more.

Question 7

General Health History

Answer 7

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.

Question 8

What is the primary purpose for collecting a clients occupational information?

Answer 8

To address common movement patterns or common inactivity patterns.

Question 9

What are the common imbalances of extended periods of sitting?

Answer 9

Tight Hip Flexors
Rounded Shoulders and Forwarded Tilted Head (Common with computer use)
Low daily energy expenditure
Poor cardiorespiratory conditioning

Question 10

What are common dysfunctions in occupations which regular need to work overhead such as painters or construction workers

Answer 10

Tight Latissimus Dorsi
Weak Rotator Cuffs
Shoulder and Neck soreness

Question 11

What are the common dysfunctions of regularly wearing shoes with an elevated heel? (High heels and Dress Shoes)

Answer 11

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

Question 12

What are the common dysfunction of elevated or prolonged mental stress

Answer 12

Elevated resting heart rate, blood pressure, and ventilation.
Abnormal breathing patterns that may cause postural imbalances in the neck, shoulder, chest, and low back.

Question 13

Recreation

Answer 13

Client’s physical activities outside of the work environment.

Question 14

Hobbies

Answer 14

Activities the client engages in that are not necessarily athletic..

Question 15

Effects of past Ankle Sprain

Answer 15

Decreased neural control in the gluteus medius and gluteus maximus.

Question 16

Effects of Past Knee injuries

Answer 16

Decreased neural control to stabilize the patella (kneecap)
Non contact knee injuries are often the result of ankle or hip dysfunctions.

Question 17

Effects of past low-back injuries

Answer 17

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.

Question 18

Effects of Past shoulder injuries

Answer 18

Altered neural control of the rotator cuff muscles, which can lead to instability of the shoulder joint during functional activities.

Question 19

Patellar tendonitis

Answer 19

Jumper’s Knee

Question 20

Plantar Fascitis

Answer 20

Pain in the heel and bottom of the foot

Question 21

Posterior Tibialis Tendonitis

Answer 21

Shin Splints

Question 22

Biceps Tendonitis

Answer 22

Shoulder Pain

Question 23

How to calculate estimated maximal heart rate (HRmax)

Answer 23

220 - age

Question 24

Heart Rate Zones for Straight Percentage Method

Answer 24

Zone 1: 65-75% HRmax
Zone 2: 76-85% HRmax
Zone 3: 86-95% HRmax

Question 25

Heart Rate Reserve or Karvonen Method of training intensity

Answer 25

Training Heart Rate = [(HRmax - HRrest) * desired intensity] + HRrest

Question 26

What is Blood Pressure

Answer 26

A measurement of the pressure of circulating blood against the walls of blood vessels after blood is ejected from the heart

Question 27

Systolic Blood Pressure

Answer 27

The pressure after contraction of the heart. A healthy systolic pressure is below 120mmHg

Question 28

Diastolic Blood Pressure

Answer 28

The pressure on the blood vessels as the heart is refilling with blood. A healthy diastolic pressure is below 80mmHg

Question 29

What are the three common postural distortion patterns

Answer 29

1. Pronation Distortion Syndrome
2. Lower Crossed Syndrome
3. Upper Crossed Syndrome

Question 30

Pronation Distortion Syndrome

Answer 30

A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees)

Question 31

Lower Crossed Syndrome

Answer 31

A postural distortion syndrome characterized by anterior tilt to the pelvis (arched lower back)

Question 32

Upper Crossed Syndrome

Answer 32

A postural distortion syndrome characterized by a forward head and rounded shoulders

Question 33

What are the 5 kinetic chain checkpoints?

Answer 33

1. Foot and ankle
2. Knee
3. Lumbo-pelvic-hip complex (LPHC)
4. Shoulders
5. Head and Spine

Question 34

What are the steps of the Overhead Squat Dynamic Postures Assessment?

Answer 34

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.

Question 35

What are the steps of the single leg squat dynamic posture assessment?

Answer 35

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.

Question 36

What are the steps of the push dynamic posture assessment?

Answer 36

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.

Question 37

What are the steps of the pull dynamic posture assessment?

Answer 37

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.

Question 38

How does one perform the push-up performance assessment?

Answer 38

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

Question 39

How does one perform the Davies Test

Answer 39

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