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Health Coach Certification > Chapter 12: Physical Fitness Assessments > Flashcards

Chapter 12: Physical Fitness Assessments Flashcards

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1
Q

Ace IFT model phase 1

A

Stability and mobility

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2
Q

Ace IFT model phase 2

A

Movement training

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3
Q

Ace IFT model phase 3

A

Load training

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4
Q

Ace IFT model phase 4

A

Performance training

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5
Q

Temp during assessment

A

68-72 degrees

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6
Q

2 resting measurements for health risk appraisal

A

BP

HR

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7
Q

2 common pulse sites

A

Radical artery - wrist

Carotid artery - neck

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8
Q

Higher fitness levels= increased stroke volume =

A

Reduced heart rate

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9
Q

Slow HR is called:

_ bpm

A

Sinus bradycardia

Less than 60 bpm

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10
Q

Normal sinus RHR

A

60 to 100 bpm

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11
Q

Fast HR is called:

_ bpm

A

Sinus tachycardia

Greater than 100 bpm

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12
Q

Average HR

Men average HR

Women average HR

A

70-72

60-70

72-80

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13
Q

3 reasons women have higher HR

A

Smaller chamber size

Lower blood volume circulating less oxygen in the body

Lower hemoglobin levels in women

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14
Q

Elevated RHR greater than 5 bpm over a period of days can indicate

A

Over training syndrome

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15
Q

HR is _ in the standing and sitting position more than supine or prone position

A

Elevated

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16
Q

HR is affected by:4

A

Medication
Digestion
Environment
Body position

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17
Q

Pulsation heard through auscultation is due to _ of the arteries, as blood is pushed through after _

A

Expansion of arteries

Contraction of left ventricle

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18
Q

Counting first beat as zero will _ Exercise HR

A

Underestimate

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19
Q

Exercise HR starting at “one” is important during _ settings

A

Group settings

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20
Q

Calculation for maximal HR

A

MHR = 208 - (0.7 x Age)

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21
Q

Increase in HR without increase in intensity levels

A

Cardiovascular drift

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22
Q

3 reasons for cardiovascular drift

A

Increase in core temp

Dehydration

Blood redistribution

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23
Q

Pressure created by heart as it pumps blood into circulation via ventricular contraction

A

Systolic BP

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24
Q

Pressure exerted on artery walls as blood remains in arteries during filling phase or btwn beats when heart relaxes

A

Diastolic BP

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25
Q

Standard site for measuring BP

A

Brachial artery

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26
Q

Drawback for improper sized cuff when taking BP

Obese/ muscular

Small-frame

A

Falsely elevated BP readings

Falsely low BP readings

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27
Q

BP

Arm above heart

Arm below heart

A

BP is reduced

BP is increased

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28
Q

Inflate BP cuff to: (2)

A

160 mmHg

20-30 mmHg above the point where pulse can no longer be felt

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29
Q

Age 40-70

20 mmHg increase in SBP or 10 mmHg increase in DBP _ risk of cardiovascular disease

A

Double the risk

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30
Q

Difference of _ mmHg or more between arms increases risk of _ disease (2)

associated with _% risk of dying from heart disease

A

15 mmHG

Peripheral vascular disease and cerebral vascular disease

70%

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31
Q

Use _ if HR equivalents are needed and actual HR is not reliable (beta blockers)

A

Borg scale 6 to 20

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32
Q

Test termination

Blood pressure

A

SBP 250 or greater

DBP 115 or greater

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33
Q 
Lightheadedness
Pallor (pale skin)
Cyanosis (blueish skin - lack of hemoglobin)
Nausea
Cold, clammy skin
A

Signs of poor perfusion (5)

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34
Q

Failure of muscular coordination

Fainting

A

Ataxia

Syncope

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35
Q

Claudication

A

Leg cramping

36
Q

Submaximal MHR test:

Deconditioned client

Fit client

A

Underestimate MHR

Overestimate MHR

37
Q

1 MET =

ADL require _ METS

A

3.5 mL/kg/min

5 METS

38
Q

aerobic testing can be initiated during _ week of training

A

second week of training

39
Q

_ point at which blood lactate begins to accumulate, also known as

A

crossover point

VT1 - first ventilatory threshold

40
Q

at lower intensities _ is major fuel and need for oxygen is met by in crease in _ as breathing deepens

A

fat

tidal volume

41
Q

_ is associated with rapid increase in blood lactate and exaggerated increase in _.

A

VT2

respiratory rate

42
Q

compounds that help neutralize acidosis

A

blood buffers

43
Q

_ fitness assessment:

contraindicated for those with panic/anxiety attacks

alternative to using target heart rate calcs based on age predicted maximum

uses clients ability to talk comfortably

A

ventilatory threshold testing using a treadmill

44
Q

increase _ HR by at each stage by 5bpm - objective of VT / talk test

A

steady state HR

45
Q

submaximal test should take _ minutes

A

8-12 minutes

46
Q

best treadmill test for overweight, older and deconditioned clients

A

Balke & Ware treadmill test

47
Q

_ test

stethoscope and BP cuff

different for men and women

contraindicated for clients with visual or balance problems

A

Balke & Ware treadmill test

48
Q

contraindication for _

orthopedic problems
low back pain
foot neuropathy

A

Balke & Ware treadmill test

49
Q

Balke & Ware treadmill test terminated when:

A

clients reaches 85% of age predicted MHR

50
Q

contraindications for _

osteoarthritis
extreme weather
breathing problems - pollution/ outdoor allergens

A

Rockport fitness walking test

51
Q

1st goal in establishing aerobic base

A

increase exercise duration

52
Q

2nd goal in cardiovascular fitnness

A

increase aerobic efficiency (increase VO2max)

53
Q

excessive body weigh can lead to _ causing back pain

A

lordosis

54
Q

non-correctible postural deviations (4)

A

congenital conditions (scoliosis)
extreme trauma
structural deviation (femoral anteversion)
disease (RA)

55
Q

osterporosis can lead to _ postural disorder

A

kyphosis

56
Q

stork stand balance test - excellent and poor

men

A

excellent - greater than 50 seconds

poor - less than 20 seconds

57
Q

stork stand balance test - excellent and poor

women

A

excellent - greater than 30 seconds

poor - less than 10 seconds

58
Q

_ test: inability to reach 30 seconds is indicative of inadequate static balance and postural control

A

sharpened rhomberg test

59
Q

trunk _ endurance test

lean in 60 degree incline
hold for 60 seconds
watching for deviation in neutral spine

A

trunk FLEXOR endurance test

60
Q

trunk _ endurance test

shoulder pain/weakness & LBP is contraindication

goal is to hold position as long as possible

A

trunk LATERAL endurance test

61
Q

trunk _ endurance test

high body mass & strength deficiencies are contraindications

client lies prone on table edge

goal is to hold position as long as possible

A

trunk EXTENSOR endurance test

62
Q

flexion/ extension ration should be

A

less than 1.0

63
Q

RSB : LSB score should be no greater than

A

.05 from a balanced score or 1.0

0.95 to 1.05

64
Q

side bridge: extension ratio

A

less than .75

65
Q

muscular _ is best predictor of back health

A

muscular endurance

66
Q

muscular fitness enhances _ which can protect against type 2 diabetes

A

glucose tolerance

67
Q

Modified body-weight squat test

no more than _ reps performed

A

10

68
Q

Modified body-weight squat test - client felt these muscles working the most - they are performing _ squat

lower back
upper portion of posterior hips

A

lumbar dominant

69
Q

Modified body-weight squat test - client felt these muscles working the most - they are performing _ squat

front of thighs / knees

A

quadricep dominant squat

70
Q

Modified body-weight squat test - client felt these muscles working the most - they are performing _ squat

lower portion of posterior hips
back of thighs

A

glute dominant squat

71
Q

_ associated with knee pain, excessive supination of feet

A

varus strain

72
Q

varus strain

femoral _
_ of feet

A

abduction

supination

73
Q

_ associated with knee pain, excessive pronation of feet

A

valgus strain

74
Q

valgus strain

femoral _
_ of feet

A

adduction

pronation

75
Q

_ strain more common in general population

A

valgus strain

76
Q

lumbar dominance - tight muscles

A

hip flexors

77
Q

quad dominance

muscles cannot eccentrically load
places more pressure on _

A

glute muscles

ACL (knees)

78
Q

preferred method of squatting

*hip hinge

A

glute dominant squat

79
Q

front plank test:

if client felt mainly in lower back…

A

client lacks core stability

80
Q

front plank test:

if client felt mainly in abdominal muscles…

A

client is recruiting appropriate muscles

81
Q

overhead reach test - inadequate shoulder flexibility if (2)

A

client cannot touch thumbs to floor

lower back arches up off the floor while reaching overhead

82
Q

overhead reach test assesses mobility of shoulders in

A

external rotation

83
Q

overhead reach test:

client felt mainly in back and back arched up off the floor (2)

A

client lacks shoulder mobility and core stability

84
Q

overhead reach test:

client felt mainly in the shoulders, kept back flat, could NOT touch thumbs to floor

A

client lacks adequate shoulder mobility

85
Q

overhead reach test:

client felt mainly in the shoulders, kept back flat, COULD touch thumbs to floor

A

client has good shoulder mobility

86
Q

HRR =

A

MHR - RHR

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