Chapter 6 Flashcards
The Do’s & Don’ts of a Health & Fitness Professional
Do Not: Diagnose medical conditions
Do: Obtain exercise or health guidelines from a physician, physical therapist, or registered dietician. Follow national consensus guidelines of exercise prescription for medical disorders. Screen clients for exercise limitations. Identify potential risk factors through screening procedures. Refer clients who experience pain or difficulty to qualified medical practitioner
Do not: Prescribe treatment
Do: Design individualized, systematic, progressive exercise programs. Refer clients to a qualified medical practitioner for medical exercise prescription
Do not: Prescribe diets
Do: Provide clients with general information on healthy eating according to the food pyramid. Refer clients to a qualified dietician or nutritionist for specific diet plans.
Do not: Provide treatment of any kind for injury or disease
Do: Refer clients to a qualified medical practitioner for treatment of injury or disease. Use exercise to help clients improve overall health. Assist clients in following the medical advice of a physician or therapist.
Do not: Provide rehabilitation services for clients
Do: Design exercise programs for clients after they are released from rehabilitation. Provide postrehabilitation services.
Do not: Provide counseling services for clients
Do: Act as a coach for clients. Provide general information. Refer clients to a qualified counselor or therapist.
What are the 2 components of a fitness assessment?
- Subjective information
- general & medical history; occupation, lifestyle, medical & personal information - Objective information
- physiologic assessments; body composition testing; cardiorespiratory assessments; static & dynamic postural assessments; performance assessments
What are the possible risks pertaining to a new client?
- Low risk: Individuals who do not have any signs or symptoms of cardiovascular, pulmonary, or metabolic disease and have a <1 cardiovascular disease risk factors
- Moderate risk: Individuals who do not have any signs or symptoms of cardiovascular, pulmonary, or metabolic disease but have a >2 cardiovascular disease risk factor
- High risk: Individuals who have one or more signs or symptoms of cardiovascular, pulmonary, or metabolic disease
Preparticipation Health Screening
Includes a medical history questionnaire & a review of their chronic disease risk factors & presence of any signs or symptoms or disease
What is a PAR-Q
Physical Activity Readiness Questionnaire (pg. 111)
What are 2 important areas of personal trainers to focus on?
- Occupation (pg.112)
2. Lifestyle (pg. 113)
List 5 past injuries & what they could lead to
- Ankle Sprains; decrease neural control to the gluteus medius & maximus muscles. This can, in turn, lead to poor control of the lower extremities during many functional activities
- Knee injuries involving ligaments; decrease in the neural control to muscles that stabilize the patella (kneecap) and lead to further injury. Knee injuries that are not a result of contact are often the result of ankle or hip dysfunctions, like an ankle sprain
- Low-back injuries; decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine. This can lead to further dysfunction in the upper & lower extremities
- Shoulder injuries; cause altered neural control of the rotator cuff muscles, which can lead to instability of the shoulder joint during functional activities
- Other injuries; repetitive hamstring strains, groin strains, patellar tendonitis (jumper’s knee), plantar fasciitis, posterior tibialis tendonitis (shin splints), biceps tendonitis (shoulder pain), and headaches
List 6 past surgeries that a personal trainer should be aware of
- Foot & ankle surgery
- Knee surgery
- Back surgery
- Shoulder surgery
- Caesarean section for birth (abdominal wall)
- Appendectomy (abdominal wall)
List 8 chronic diseases that affect a fitness assessment
- Cardiovascular disease, coronary heart disease, coronary artery disease, or congestive heart failure
- Hypertension (high blood pressure)
- High cholesterol or other blood lipid disorders
- Stroke or peripheral artery disease
- Lung of breathing problems
- Obesity
- Diabetes mellitus
- Cancer
List 7 common medications & their basic function
- Beta-blockers (B-Blockers)
- used as antihypertensive (high blood pressure); also prescribed for arrhythmias (irregular heart beat) - Calcium-channel blockers
- prescribed for hypertension & angina (chest pain) - Nitrates
- prescribed for hypertension & congestive heart failure - Diuretics
- prescribed for hypertension, congestive heart failure, and peripheral edema - Bronchodilators
- prescribed to correct or prevent bronchial smooth muscle constriction in individuals with asthma and other pulmonary diseases - Vasodilatos
- used in the treatment of hypertension & congestive heart failure - Antidepressants
- used in the treatment of various psychiatric and emotional disorders
List 6 categories of objective information
- Physiological measurements
- Body composition assessments
- Cardiorespiratory assessments
- Static posture assessment
- Movement assessments (dynamic posture)
- Performance assessment
What are the 2 most common sites used to record a pulse?
- Radial (wrist)
2. Cartoid (neck)
What are the 3 training zones for target HR?
- Zone One; builds aerobic base and aids in recovery
- Maximal heart rate X 0.65
- Maximal heart rate X 0.75 - Zone Two; increases aerobic and anaerobic endurance
- Maximal heart rate X 0.76
- Maximal heart rate X 0.85 - Zone Three; builds high-end work capacity
- Maximal heart rate X 0.86
- Maximal heart rate X 0.95
What is the Heart Rate Reserve (HHR) also known as?
*The Karvonen Method
A method of establishing training intensity on the basis of the difference between a clients predicted maximal HR & their resting HR
The Heart Rate Reserve Method (HRR)
THR = [(HRmax - HRrest) X desired intensity] + HRrest
8 benefits of body composition assessment
- To identify client’s health risk for excessively high or low levels of body fat
- To promote client’s understanding of body fat
- To monitor changes in body composition
- To help estimate healthy body weight for clients and athletes
- To assist in exercise program design
- To use as a motivational tool (for certain clients)
- To monitor changes in body composition that are associated with chronic diseases
- To assess effectiveness of nutrition and exercise choices
Body composition
Refers to the relative % of body weight that is fat versus fat-free tissue AKA percent body fat
What are 3 methods used to estimate body composition
- Skinfold measurement
- Bioelectrical impedance
- Hydrostatic weighing (underwater)
What is the “Durnin Formula” & what are the 4 sites?
“Durnin0Womersley skinfold formula” used to calculate a client’s % of body fat
- Biceps
- Triceps
- Subscapular (45 degree angle fold of 1-2 cm, below the inferior angle of the scapula)
- Iliac Crest (45 degree angle gold, taken just above the iliac crest and medial to the axillary line)
How do you calculate one’s fat mass & lean body mass?
- Body fat % X scale weight = Fat mass
- Scale weight - Fat mass = Lean body mass
Ex.) 40 yr old woman who is 130 lbs
- ) 0.28 X 130 = 36 lbs of body fat
- ) 130 - 36 = 94 lbs of lean body mass
Circumference measurements
The measure of the girth of body segments (eg arm, thigh, waist, hip)
-affected by both fat & muscle so does not provide accurate estimates of fatness
8 reasons to use it:
- Can be used on obese clients
- Good for comparisons and progressions
- Good for assessing fat pattern & distribution
- Inexpensive
- Easy to record
- Little technician error
- Used for waist circumference
- Used for wiast-to-hip ration (WHR)
Waist-to-hip Ratio
One of the most used clinical applications of girth measurements
-important because there is a correlation between chronic diseases & fat stored in the midsection
pg. 23 - 4 steps
BMI
Body mass index a rough estimate based on the concept that a person’s weight should be proportional to their height
BMI = weight (kg)/ Heigh (m2)
CPET
Cardio pulmonary exercise testing AKA maximal oxygen uptake (VO2max)
YMCA 3-Minute Step Test
Designed to estimate an individuals cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes
Step 1: have client perform 96 steps per minutes on a 12 inch step for 3 full minutes
Step 2: Within 5 seconds of completing the exercise, measure the resting heart rate for 60 seconds
Step 3: Locate the recovery pulse number in the chart
Step 4: Determine the appropriate starting program using the appropriate category
Step 5: Determine the max heart rate by subtracting the clients age from the number 220. Then multiply it by the proper zone.
Rockport Walk Test
Designed to estimate a cardiovascular starting point. It uses a 1 mile walk on the treadmill.
Similar steps to the 3 minute test. PG. 131
Static Postural Assessment
How an individual physically presents themselves in stance
What are Janda’s 3 postural distortion patterns?
- Pronation distortion syndrome
- foot pronation & adducted and internally rotated knees (flat feet & knock knees) - Lower crossed syndrome
- anterior tilt to the pelvis (arched lower back) - Upper crossed syndrome
- forward head & rounded shoulders
Kinetic Chain Checkpoints
- Foot & ankle
- Knee
- Lumbo-pelvic-hip complex (LHPC)
- Shoulers
- Head & cervical spine
Overhead Squat Assessment
Designed to assess dynamic flexibility, core strength, balance and overall neuromuscular control. PG. 144
Single-Leg Squat Assessment
Assess dynamic flexibility, core strength, balance and overall neuromuscular control. PG 146
Pushing Assessment
Assesses movement efficiency and potential muscle imbalances during pushing movements PG 148
Pulling Assessment
Assesses movement efficiency and potential muscle imbalances during pulling movements PG 150
What are the 5 basic performance assessments
- Push-up test
- Davies test
- Shark skill test
- Bench press strength assessment
- Squat strength assessment
Pronation Distortion Syndrome Summary
Flat feet & knock knees
Short Muscles
- Gastrocnemius, soleus, peroneals, adductors, iliotibial head, hip flexor complex, biceps femoris (short head)
Lengthened Muscles
- Anterior tibialis, posterior tibialis, vastus medialis, gluteus medius/maximus, hip external rotators
Altered Joint Mechanics
- Increased: knee adduction, knee internal rotation, foot pronation, foot external rotation
- Decreased: ankle dorsiflexion, ankle inversion
Possible Injuries
- Plantar fasciitis, Posterior tibialis tendonitis (shin splits), Patellar tendonitis, Low back pain
Lower Crossed Syndrome Summary
Arched back
Short Muscles
- Gastrocnemius, soleus, peroneals, hip flexor complex, adductors, latissimus dorsi, erector spinae
Lengthened Muscles
- Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transverus abdominis, internal oblique
Altered Joint Mechanics
- Increased: Lumbar extension
- Decreased: Hip extension
Possible Injuries
- Hamstring complex strain, Anterior knee pain, Low-back pain
Upper Crossed Syndrome Summary
Forward head & rounded shoulders
Short Muscles
- Upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor
Lengthened Muscles
- Deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, infraspinatus
Altered Joint Mechanics
- Increased: cervical extension, scapular protraction/elevation
- Decreased: shoulder extension, shoulder external rotation
Possible Injuries
- Headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome
