CH 6 *STUDY* Fitness Assessment Flashcards
PAR-Q (Physical activity readiness questionnaire)
Questionnaire designed to help qualify a person to participate in exercise, and determine if referral to a physician is needed
Durnin-Womersley Body Fat Test (calipers)
used to measure in 4 sites:
Bicep/tricep/Supra iliac (iliac crest)/ Subscapularis
Karvonen Formula (220 - minus age) = heart rate max
equation for predicting max heart rate
Zone 1 = 220-age x .65 - .75 % percentage range for HRmax
Davies Test
15 seconds - measures upper extremity/body agility and neuromuscular control
Push up position with hands 36-in apart
Shark Skill test
- lower body agility test
- measures lower extremity agility and neuromuscular control
- # of trials = 1 practice, 2 timed for each foot (4 graded trials total)
- Faults penalized = non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square
What percentage of Americans do not engage in at least 30 minutes of low-to-moderate activity every day?
75%
Something specifically detrimental to an individual due to a special need or chronic condition
Something specifically detrimental to an individual due to a special need or chronic condition
At risk Waist-to-hip ratios
Greater than .80 for females
greater than .95 for males is a risk factor
What position is contraindicated for individuals with high blood pressure?
Supine
What is the procedure for taking a client’s radial pulse?
Touch should be gentle, take when the client is calm, two fingers along the right ride of the arm just above the thumb, take for 60 seconds, average over three days while taking the pulse at the same time each day
Pulse taken on the neck to the side of the larynx?
Carotid Pulse
What determines a client’s baseline levels from which to compare progress to at later dates?
Objective Assessments
Average Heart Rate for Male and Female?
70 bmp / male
75 bmp / female
Systolic (top number of blood pressure reading)
Diastolic (bottom number of blood pressure reading)
Systolic: The pressure within the arterial system after the heart contracts
Diastolic: The pressure within the arterial system when the heart is resting and filling with blood
What is an acceptable systolic blood pressure?
What is an acceptable diastolic blood pressure?
less than 120 mm hg for systolic
less than 80 mm hg for diastolic
Wearing dress shoes…
An indication that the client’s ankle complex will be in a plantar flexed position for extended periods of time based on occupation
Where does the very high BMI score begin for non-athletes?
35
Risk for disease increases when a non-athlete’s BMI exceeds what?
25
What is the equation used to assess a client’s body mass index (BMI)?
Weight in kilograms divided by height in meters squared
On which side of the body should all skinfold measurements be taken?
Right Side
A zone of cardiorespiratory training when a client scores poor or fair during submaximal cardio assessments…
ZONE ONE
hat are the criteria for performing the 3-minute step test?
96 steps per minute, on a 12 inch step, for 3 minutes. Take pulse for 60 seconds within 5 seconds of completing the exercise.
What is the percentage range of HRmax for training zone 2?
76-85%
What is the percentage range of HRmax for training zone 3?
86-95%
What is the observable movement compensation when the hip flexor complex and erector spinae are overactive?
Low back arches
What is the observable movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive?
Shoulder elevation, head protrudes forward
Assessments that measure upper extremity neuromuscular efficiency….
pushing and pulling assessment
What develops when the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kinetic chain?
postural distortion patterns
Which muscles could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat assessment?
Soleus (lower calf), lateral gastrocnemius (left side calf), biceps femoris (hamstring)
Which muscles are overactive if the client’s knees move inward?
Adductor complex (inside thigh), biceps femoris (hamstring), TFL (hip muscle) vastus lateralis (quad/thigh)
Which muscles are overactive if a client’s low back arches during the overhead squat assessment?
Hip flexor complex and erector spinae
Which muscles are underactive if a client’s feet turn out during an overhead squat assessment?
Medial gastrocnemius (calf), medial hamstring, gracilis (muscle on medial side of thigh), sartorius (longest muscle in human body in the THIGH), popliteus (posterior knee joint)
Which muscles are underactive when a client’s arms fall forward during an overhead squat assessment?
Middle/lower trapezius, rhomboids (upper back muscles), rotator cuff (muscles in shoulder)
Which muscles are overactive when a client’s head protrudes forward during a pushing assessment?
Upper trapezius, sternocleidomastoid (muscles in neck connecting the sternum and clavicle), levator scapulae (muscle in your back and your side of the neck that lifts the scapula)
Which muscles are underactive when a client’s head protrudes forward during a pulling assessment?
Deep cervical flexors (deep front of neck)
Which muscles are underactive when a client’s head protrudes forward during a pulling assessment?
Deep cervical flexors (deep front of neck)
What strengthening exercise is recommended when a client’s feet turn out on the overhead squat assessment?
Single leg balance reach
What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment?
Ball Cobra
What muscles are most appropriate to stretch for a client whose arms fall forward during an overhead squat assessment?
Latissimus dorsi, thoracic spine, pectorals
What muscles are most appropriate to stretch for a client who exhibits an arched lower back during an overhead squat assessment?
Hip flexor complex, latissimus dorsi, erector spinae
Which muscles should be foam rolled when a client exhibits an excessive forward lean?
Hip flexor complex, gastrocnemius, soleus
Which muscles are underactive when a client’s knees move inward during a single-leg squat assessment?
Gluteus medius, gluteus maximus, vastus medialis oblique
What is a recommended strengthening exercise for a client who exhibits arms falling forward during an overhead squat assessment?
Squat to row or floor cobra or ball cobra
Which dysfunctional areas often result in noncontact related knee injuries?
ankle and hip disfunction
The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support is called….
structural efficiency
The alignment and function of all components of the kinetic chain under the direct control of the central nervous system is called…
posture
Which compensations can be observed during the overhead squat assessment from the anterior view?
feet turn out, knees more inward
Which muscles are overactive in low back arches movement compensation?
Hip flexor complex, erector spinae, and latissimus dorsi
What is the tempo for a pulling assessment?
perform it controlled
What movement compensations can be observed during pushing assessment?
Low back arches, shoulder elevation, protruding head
What is the view for single leg squat movement
anterior
Which muscles are underactive when the shoulders elevate in a pushing assessment?
upper trapezius and middle, sternocleidomastoid levator, scapulae
What are the dynamic postural assessments (movement)?
overhead squat assessment; single-leg squat assessment; pushing assessment; pulling assessment
What movement compensations can underactive gluteus maximus cause during overhead squat assessment?
Knees move inward, excessive forward lean, low back arches
What is a corrective strategy for feet turning out on overhead squat assessment?
single leg balance reach
What is a corrective strategy for arms fall forward (as seen in the overhead squat assessment)?
squat to row
Recommended strengthening exercise for shoulders elevated in pushing assessment?
Floor Cobra or Ball cobra
UNDERACTIVE MUSLCES WHEN LOW BACK ARCHES
Gluteus maximus, hamstrings, intrinsic core stabilizers
UNDERACTIVE MUSCLES WITH EXCESSIVE FORWARD LEAN..
Anterior tibialis, gluteus maximus, erector spinae
What movement COMPENSATIONS are observed with an overactive TFL (part of the hip flexor complex)
Knees move inward, excessive forward lean, low back arches.
What movement compensations are associated with an overactive soleus?
Feet turn out and EXCESSIVE forward lean
What is a corrective strategy for low back arches?
BALL SQUAT
What is a corrective strategy for the head protruding forward …?
keeping head in neutral position in all positions
Which muscles are underactive when the low back arches during pushing assessment?
intrinsic core stabilizers
Reflective of how a client is able to maintain bodily alignment while performing functional tasks….
DYNAMIC posture
Provides the foundation from which the extremities function…
static posture
what are the 3 common postural distortion patters?
Lower crossed syndrome, upper crossed syndrome, pronation distortion syndrome
Lower Cross Syndrome
Increased lumbar lordosis due to an anterior pelvic tilt
Upper Cross Syndrome
Rounded shoulders with a forward head posture
Pronation distortion syndrome (knock knees)
Where clients exhibit excessive foot pronation, knee flexion, internal rotation, and adduction
5 Kinetic Chain Checkpoints…
Feet and ankles, knees, LPHC, shoulders, head
How much weight should be added following the warm-up segment of the lower extremity strength assessment (squat test)?`
10-20% of initial load
How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test)?
5-10 % of initial load
Assessment that tests upper body muscular endurance…
Push-up test
this test is 60 seconds
Which of the following is best to use on obese clients?
circumference measurements
After the Rockport walk test, you check your clients heart rate for 60-seconds and give them a Vo2 score of “good”. What cardio zone would you begin them in?
Zone 2
Which of the following kinetic chain checkpoints do you emphasize during the single-leg squat assessment?
KNEES
How far do you place the two pieces of tape during the Davies Test?
36 inches
Which of the following is NOT a .10 second fault according to the Shark Skill test?
FOOT returns to center square
during OH squat assessment, you notice that your clients knees buckle inward (knee valgus), which of the following muscles needs to be strengthened?
GLUTEUS medius
