Chapter 5

Question 1

What are the different formulas for measuring MHR?

Answer 1

Fox and Haskell
Tanaka
Gellish

Question 2

What are the Standard Deviations for MHR between the three MHR formulas?

Answer 2

Fox and Haskell- 12 bpm
Tanaka- 7.4 bpm
Gellish- 6.6 bpm

Question 3

What does MHR stand for?

Answer 3

Max Heart Rate

Question 4

Fox and Haskell MHR formula

Answer 4

220 - Age

Question 5

Tanaka MHR formula

Answer 5

208 - (0.7 x Age)

Question 6

Gellish MHR formula

Answer 6

206.9 - (0.67 x Age)

Question 7

Types of self-reported assessment tools

Answer 7

24-hour Recall
Food Log or journal
Food Frequency Questionnaire(FFQ)

Question 8

Biggest flaw in self-reported tools?

Answer 8

The fact they are self-reported; biases and misreporting is inevitable so all three self-reported tools should be used with each client for comparison purposes and cross checking information to increase accuracy.

Question 9

What are the components of a proper client assessment?

Answer 9

Medical History
current Physical Activity
Dietary Habits
Physiological assessments
General Likes and Dislikes about exercise

Question 10

Never do what?

Answer 10

Diagnose
Prescribe
Treat
Cure

Question 11

Two types of assessments

Answer 11

Subjective

Objective

Question 12

Subjective Assessments will get me what from a client?

Answer 12

Contact info
Clients goals
Any condition that may be contraindicated to exercise

Question 13

Objective Assessments will get me what from a client?

Answer 13

Quantitative measures
Provide unbiased info about client
Physical aspects

Question 14

Types of Subjective assessments?

Answer 14

PAR-Q
Health History Questionnaire(HHQ)
24 hour recall food long
Food Frequency Questionnaire(FFQ)
Activity tracking log

Question 15

Types of Objective Assessments?

Answer 15

Scale Weight
Resting Heart Rate
Blood Pressure
Body Composition
Cardiorespiratory fitness
Movement assessment

Question 16

Four sites for a skin fold caliper measurement

Answer 16

Biceps
Triceps
Subscapular
Illiac Crest

Question 17

Proper Bicep skinfold measurement?Proper

Answer 17

Vertical fold on the front of the arm over the bicep muscle halfway between the shoulder and the elbow

Question 18

Proper Tricep skinfold measurement?

Answer 18

Vertical fold on the back of the arm halfway between the shoulder and the elbow

Question 19

Proper Illiac Crest skinfold measurement?

Answer 19

A 45 degree fold, taken just above the illiac crest and medial to the axillary line

Question 20

Proper Subscapular skinfold measurement?

Answer 20

A 45 degree angle fold of 1-2 cm, below the inferior angle of the scapula

Question 21

Where are girth measurements taken?

Answer 21

Neck
Chest
Thighs
Calf
Upper arm

Question 22

Waist to hip ratio

Answer 22

Waist circumference/ Hip circumference

Question 23

How is the girth assessment for the Neck performed?

Answer 23

Measure across the Adam’s apple

Question 24

How is the girth assessment for the Chest performed?

Answer 24

Across the nipple line

Question 25

How is the girth assessment for the Thighs performed?

Answer 25

Upper thigh just below the glutes or 10 inches above the patella

Question 26

How is the girth assessment for the Calf performed?

Answer 26

at the maximal circumference between the ankle and knee

Question 27

How is the girth assessment for the Upper arm performed?

Answer 27

at the maximal circumference of the upper arm with the are extended and palm up

Question 28

How do I perform the Rockport Walk Test and whats the Formula?

Answer 28

Walk as fast as possible(under control) for 1 mile then measure HR immediately, also note the time it took to complete the mile. Formula: 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart rate) = VO2 score ``` Weight is in pounds (lb) Gender: Male = 1 and Female = 0 Time is expressed in minutes and hundredths of minutes Heart rate is in beats per minute Age is in years ```