Chapter 6

Question 0

Subjective information

Answer 0

General and medical history:

Occupation, lifestyle, medical and personal information

Question 1

What information comes from fitness assessments?

Answer 1

Subjective and objective information:
Preparticipation health screening, resting physiologic measurements (heart rate, blood pressure, height, weight), health related fitness tests
Past exercise experience, goals, exercise likes or dislikes

Question 2

Objective information

Answer 2

Physiologic assessment
Body composition testing
Cardiorespiratory assessments
Static and dynamic postural assessments
Performance assessments

Question 3

PAR-Q (subjective)

Answer 3

Physical readiness questionnaire
Allows to categorize the following
Low risk: no symptoms, 1or less risk factors
Moderate: no symptoms, 2 or less risk factors
High: 1or more symptoms

Question 4

Pulse

Answer 4

Indicator of cardiorespiratory fitness
Most accurate amongst rising in AM
Radial pulse: inside wrist
Carotid pulse: inside neck

Question 5

Exercising heart rate

Answer 5

Indicator of cardiorespiratory system adaptability to the exercises

Question 6

Resting heart rate

Answer 6

70-80 beats per minute

75 for female

Question 7

Training zones

Answer 7

Personal trainers can use a clients resting HR to calculate the target heart rate (THR) zones in which a client should perform cardiorespiratory exercise
3 main zones

Question 8

Training zone 1

Answer 8

Build aerobic base and aids in recovery

Max heart rate x .65/.75

Question 9

Training zone 2

Answer 9

Increases aerobic and anaerobic endurance

Max heart rate x .76/.85

Question 10

Training zone 3

Answer 10

Builds high end work capacity

Max heart rate x .86/.95

Question 11

Max heart rate formula to determine range for each training zone

Answer 11

220-age = max heart rate
Max heart rate x both zone intensity=
Max heart rate range

Question 12

Max heart rate adjustment example

Answer 12

Client in zone 3 with heart rate of 150 but can carry a conversation =zone not high enough to reach anaerobic stage

Question 13

Blood pressure test

Answer 13

Two parts to blood pressure measurements
Systolic(top number):
Represents pressure in artery after the heart contracts
Diastolic(bottom number):
Arteries when heart resting/filling with blood

Question 14

Body composition

Answer 14

Relative percentage of body weight that is fat versus fat free tissue. Fat free mass includes muscles, bones, water, connective tissue, organ tissue, teeth

Body fat ranges from 10-20% men
20-30% women

Question 15

Body fat assessments

Answer 15

Skin fold
Bio electrical impedance
Underwater weighing
Circumference measurement

Question 16

Skin fold

Answer 16

Right side
Bicep tricep sub scapular iliac crest
Not for obese

Question 17

Bio electrical impedance

Answer 17

Electric current through body

Scale like object held with both hands

Question 18

Underwater weighing

Answer 18

Body fat floats, bone & muscle sink

Question 19

Circumference measurement

Answer 19

Good for obese

Also used for waist to hip ratio because direct correlation between disease and fat stored in mid section

Question 20

Waist to hip ratio risk

Answer 20

Men: greater than .95=at risk
Women: greater than .80=at risk

Question 21

BMI body mass index

Answer 21

Estimate of persons weight versus height
Good to determine if client is proportional 
Formula:
Weight (kg) / height (m2) 
Or weight (lbs) / height (in2) x 703

Question 22

Cardiorespiratory assessment definition

Answer 22

Most valid measurement for functional capacity of the cardiopulmonary (heart and lungs) system is cardiopulmonary exercise testing CPET also known as maximal oxygen uptake
Similar tests:
YMCA 3 minute step test
Rockport Walk test

Question 23

YMCA 3 minute step test

Answer 23

24steps/3min
Measure resting heart rate=recovery pulse
Use chart for category
Determine max heart rate by 220-age
Place in starting zone by multiplying with each zone numbers

Question 24

Rockport walk test

Answer 24

Record clients weight in pounds
Walk 1 mile on treadmill 
Record time taken
Take heart rate for 60 sec
Use formula for oxygen consumption to find category in chart
Find zone & heart rate ranges

Question 25

Posture and movement assessment

Answer 25

Proper posture allows optimal neuromuscular efficiency

Muscles optimally aligned at the proper length tension relationship

Question 26

Common distortion patterns-static posture

Answer 26

Pronation distortion syndrome:
Flat feet, rotated knees/knock knees
Lower crossed syndrome:
Arched lower back
Upper crossed syndrome:
Forward head and rounded shoulders

Question 27

Overhead squat assessment - dynamic posture

Answer 27

Assessed dynamic flexibility, core strength, balance, neuromuscular control
Watch for one foot turning out or knee turning in
“Body will seek path of least resistance”
Raised arms in one line down through back and trunk in downward motion

Question 28

Single leg squat assessment

Answer 28

Flexibility, core strength, balance, neuromuscular control
If too hard switch to one leg balance
Watch for foot flattening or knee turning in and over activity in hip flexor complex
Compare each side
Keep floating leg as low as possible

Question 29

Pushing assessment

Answer 29

Movement efficiency, muscle imbalance

Checkpoints: lphc, shoulders, neck/head watch for: arch, elevated shoulders, forward head

Question 30

Performance assessment types

Answer 30

Skip if no performance related goals
3tests:
Push up
Davis (touch opposite hand/plank position)
Shark skill(single leg in box jump progressions)

Question 31

Upper/lower extremity strength assessment

Answer 31

For strength specific goals
Determining one rep max
Bench press or squat
Warm up, 1 min rest, add 20lb, 3-5 rep, 2 min rest, repeat 3-5 rep till technique failure