Chapter 6 Flashcards
Subjective information
General and medical history:
Occupation, lifestyle, medical and personal information
What information comes from fitness assessments?
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
Objective information
Physiologic assessment Body composition testing Cardiorespiratory assessments Static and dynamic postural assessments Performance assessments
PAR-Q (subjective)
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
Pulse
Indicator of cardiorespiratory fitness
Most accurate amongst rising in AM
Radial pulse: inside wrist
Carotid pulse: inside neck
Exercising heart rate
Indicator of cardiorespiratory system adaptability to the exercises
Resting heart rate
70-80 beats per minute
75 for female
Training zones
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
Training zone 1
Build aerobic base and aids in recovery
Max heart rate x .65/.75
Training zone 2
Increases aerobic and anaerobic endurance
Max heart rate x .76/.85
Training zone 3
Builds high end work capacity
Max heart rate x .86/.95
Max heart rate formula to determine range for each training zone
220-age = max heart rate
Max heart rate x both zone intensity=
Max heart rate range
Max heart rate adjustment example
Client in zone 3 with heart rate of 150 but can carry a conversation =zone not high enough to reach anaerobic stage
Blood pressure test
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
Body composition
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
Body fat assessments
Skin fold
Bio electrical impedance
Underwater weighing
Circumference measurement
Skin fold
Right side
Bicep tricep sub scapular iliac crest
Not for obese
Bio electrical impedance
Electric current through body
Scale like object held with both hands
Underwater weighing
Body fat floats, bone & muscle sink
Circumference measurement
Good for obese
Also used for waist to hip ratio because direct correlation between disease and fat stored in mid section
Waist to hip ratio risk
Men: greater than .95=at risk
Women: greater than .80=at risk
BMI body mass index
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
Cardiorespiratory assessment definition
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
YMCA 3 minute step test
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
Rockport walk test
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
Posture and movement assessment
Proper posture allows optimal neuromuscular efficiency
Muscles optimally aligned at the proper length tension relationship
Common distortion patterns-static posture
Pronation distortion syndrome: Flat feet, rotated knees/knock knees Lower crossed syndrome: Arched lower back Upper crossed syndrome: Forward head and rounded shoulders
Overhead squat assessment - dynamic posture
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
Single leg squat assessment
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
Pushing assessment
Movement efficiency, muscle imbalance
Checkpoints: lphc, shoulders, neck/head watch for: arch, elevated shoulders, forward head
Performance assessment types
Skip if no performance related goals
3tests:
Push up
Davis (touch opposite hand/plank position)
Shark skill(single leg in box jump progressions)
Upper/lower extremity strength assessment
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
