Chapter 11-12 Flashcards
How much BPM (less/more) do men typically have compared to females?
Men typically have 5-10 BPM less than females
NASM recommends trainers to test RHR at the radial pulse vs carotid
Test at the radial pulse (Wrist) rather than carotid. Pressure on vagus nerve adjacent to carotid can slow HR.
Healthy body fat for men and women:
10-20% for men , 20-30% for women
Android Obesity (Fruit) + Fat Stores
Apple. More Fat within Abdominal Area = More Visceral Fat
Gynoid Obesity + Fat Stores
Pear. More Fat in Hips and Thighs.
Android vs Gynoid Obesity. Which is worse? And why?
Android
Men with waist girth greater than ### cm or ## inch at risk
Men with waist girth greater than 100 cm or 40 inch at risk
Women with waist girth greater than ## cm or ## inch at risk
Women with a waist girth greater than 88cm OR 35in at risk
Skinfold testing sites for Jackson Pollock 7 Site Measurement (Men & Women)
Chest, Mid-Axillary, Subscapular, Triceps, Abdomen, Suprailiac, Thigh
Mid-Axillary
Under-arm pit, side of torso
Suprailiac
Side Love-handles
3 Site Jason Pollock MEN
Chest, Abs, Thigh
3 Site Jason Pollock Women
Triceps, Suprailiac (Love handle), Thigh
Durnin-Womersley =
biceps, triceps, subscapularis (subscapula), suprailiac
3-4 Site =
Less Invasive (To Conduct)
BIA =
Bioelectrical Impedance Analysis Body Fat Test by sending weak currents through muscle (muscle is 70% water)
Fat = high resistance
Leaner/more muscle mass = less resistance b/c muscle is 70% water
Hydrostatic via Archimedes Principle
Fat is buoyant, muscle is dense.
fat = lighter in water
muscle = weight more in water
Archimedes Principle
Physical law of buoyancy. Because bone and muscle are denser than water, a person with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage vs someone with less lean body mass. A person with more body fat will make the body lighter in water and will have a higher percentage of body fat.
Cardio testing: most valid =
VO2 Max
Oxygen Consumption VO2 is
a measure of body’s usage of oxygen
Ratings of Perceived Exertion (RPE) NASM suggests
1-10
YMCA 3-Min test:
96 steps per minute for 3-minutes (use 11-13 Ratings)
The client will perform 96 steps per minute.
Up, Up, Down Down Cadence Maintained
Stepping on and off 12 inch box
Measures heart beat at the end
Rockport Walk test
walk 1-mile as fast as possible
measures time
1.5 Mile run test =
estimation of VO2max score. Like Rockport, but a run.
Scores/timed performance
Ventilatory Threshold test 1 & 2:
1: aerobic test (can speak aka Talk Test)
an incremental test performed on any device (e.g., treadmill, bicycle) that gradually progresses in intensity level and relies on the interpretation of the way a person talks to determine a specific event at which the body’s metabolism undergoes a significant change.
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
2= anaerobic test cannot talk via Talk Test. Maintain highest sustainable pace for 20-minutes, record
HR over last 5-minutes.
The point where glucose provides nearly all of the energy for the activity.
POSTURE: 5-check-points:
feet, knees, LPHC, Shoulders, Head
3-distortion Patterns:
Pes Planus Distortion, Lower Cross, Upper Cross
Pes Planus Distortion (Definition + Signs)
Collapsed arch of the foot; also known as flat feet.
Signs:
Collapsed Arches (Foot)
Knee Valgus
Adducted & Internally Rotated Hips
Pes Planus Distortion Overactive Muscles
Gastrocnemius & Soleus (Calf)
Adductor Complex
Hip Flexors
Pes Planus Distortion Underactive Muscles
Anterior & Posterior Tibialis (Shin)
Glute Max & Medius (Butt Muscles)
Lower Cross Syndrome (Definition) + Signs
Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine.
Signs:
Hip Joints - Flexed
Pelvis - Anterior Pelvic Tilt
Lumbar Spine - Excessive Lordosis (Extension)
Lower Cross Syndrome Overactive Muscles
Hip flexors
Lumbar extensors (low-back muscles)
Lower Cross Syndrome Underactive Muscles
Gluteus maximus and medius
Hamstring complex
Abdominals
Upper Crossed Syndrome (Definition) + Signs
Postural syndrome characterized by a forward head and protracted shoulders.
Thoracic spine—excessive kyphosis (hunchback, flexed posture)
Shoulders—protracted (rounded forward) and internally rotated
Head and neck—jutted forward
Upper Crossed Syndrome Overactive Muscles
Pectoralis major and minor (chest muscles)
Levator scapula and sternocleidomastoid (neck muscles)
Upper trapezius
Upper Crossed Syndrome Underactive Muscles
Middle and lower trapezius, rhomboids (mid-back muscles)
Deep cervical flexors (muscle deep within the neck)
Lordotic/Lordosis
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
Push Up Test Type
Endurance
Bench Press Test Type
Upper Body Strength
Squat Test Type
Lower Body Strength
Vertical Jump
Lower Body Vertical Power
Broad Jump
Lower Body Horizontal Power
Left Test
Lower Body Lateral Speed & Agility
40-yard dash
Speed
Pro-shuttle 5-10-5 test
Acceleration & Deceleration
Rest # minutes between all trials
2 minutes
Left Assessment
10-yards apart Sprint, backpedal, side shuffle x 2, carioca x 2, sprint
Pro Shuttle 5-10-5:
10 yards apart. Stand in ready position by middle cone: 1 – 2, 2 -3, 3-1 and ends
when client passes middle cone.
Considerations for special populations:
Overweight (no single leg squat & modify OHS)
Young: endurance > strength, keep it fun!
Older: Skip single leg, modify OHS, keep standing (don’t go on the ground)
Prenatal: Modify OHS, Skip single leg, Standing only
Contraindication
A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
Identifying individuals with medical contraindications who should be excluded from exercise until conditions have been corrected or are under control
Health Risk Assessment (HRA)
A screening tool used to evaluate the benefits and the risks associated with starting any type of exercise that is strenuous in nature.
Android vs Gynoid obesity
Android = Apple, more fat within the abdominal region of the body (i.e., more visceral fat)
Gynoid = Pear, more fat within the hips and thighs, which may be associated with a lower health risk
Pes Planus (feet collapse, valgus/ adduction, internally rotated hips)
Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips.
Ankle joints—pes planus (collapsed arch)
Knee joints—valgus and internally rotated
Hip joints—adducted and internally rotated
Pes Planus (feet collapse, valgus/ adduction, internally rotated hips)
Potential overactive muscles
Gastrocnemius and soleus (calves)
Adductor complex (inner thighs)
Hip flexors (muscles near front of hips)
Pes Planus (feet collapse, valgus/ adduction, internally rotated hips)
Potential underactive muscles
Anterior and posterior tibialis (shin muscles)
Gluteus maximus and medius (butt muscles)
Lordosis vs kyphosis
Excessive curvature vs hunchback
Lordosis = normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine. Excessive inward curvature of the spine.
Kyphosis = exaggerated, forward rounding of the upper back, aka hunchback
Anterior vs Posterior
Anterior = Front View
Posterior = Back View
