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Personal Training > Chapter 6 > Flashcards

Chapter 6 Flashcards

0
Q

What will help establish a safe and effective exercise program based on the needs and goals of a client?

A

Comprehensive fitness assessment

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1
Q

Comprehensive fitness assessment

A

Provides subjective and objective information to help determine the fitness level of a client.

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2
Q

What contains subjective info?

A

General and medical history
Occupation n lifestyle
Medical and personal info

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3
Q

What contains objective info?

A 
Physiologic assessments
Body composition testing
Cardioresp assessments
Static and dynamic postural assess.
Performance assess.
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4
Q

What is a preparticipation health screening?

A

Medical history questionnaire

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5
Q

Low risk

A

No signs if cardiovascular pulmonary or metabolic disease and have a less than or equal to 1 cardiovascular disease factor

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6
Q

Moderate risk

A

No signs of cardiovascular, pulmonary or metabolic disease but have more than or equal to 2 ardiovascular disease factors

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7
Q

High risk

A

Have 1 or more cardiovascular, pulmonary or metabolic disease

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8
Q

PAR Q

A

Physical activity readiness questionnaire

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9
Q

What are lifestyle questions

A

Recreation

Hobbies

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10
Q

Medical history questions

A

Past injuries
Past surgeries
Chronic conditions
Medications

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11
Q

Heart rate and blood pressure assessment is a what type of component?

A

Objective

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12
Q

Pulse

A

Created by blood moving or pulsating through arteries each time the heart contracts.

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13
Q

What are two ways to take a pulse

A

Radial and carotid

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14
Q

What is the typical resting heart rate?

A

70 to 80 bpm

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15
Q

What is the male and female average hb?

A

70 and 75 bpm

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16
Q

Trainers can use a clients what to calculate the target heart rate (THR) zone in which a client should perform cardioeesp exercise?

A

Resting HR

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17
Q

What are the 2 common ways to calculate THR?

A

Straight percentage method (peak maximal)

HR reserve method (karvonen)

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18
Q

Straight percentage method

A

Subtract their age from 220 to get the HR max. Then multiply the HR max by the appropriate intensity 65 to 95% at which the client should perform cardioresp exercise to calculate THR

19
Q

Reserve method

A

Establishes training intensity on the basis of the difference between a clients predicted maximal heart rate and their resting heart rate
220-age= HRmax
[(HRmax-HRrest)desired intensity] +HRrest

20
Q

Cardio respiratory assessments

A

They help identify safe and effective starting exercise intensities and workouts for clients

21
Q

General health history questions

A

Occupation
Movement patterns
Dress shoes
Stress

22
Q

Zone 1 heart rate range

A

65%-75%

Builds aerobic base and aids in recovery

23
Q

Zone 2 heart rate range

A

76%-85%

Increases aerobic and anaerobic endurance

24
Q

Zone 3 heart rate range

A

86%-95%

Builds high end work capacity

25
Q

Blood pressure

A

Systolic top number

Diastolic bottom number

26
Q

Systolic

A

The top number
Pressure within the arteries after heart contracts
First sound of the heart beat

27
Q

Diastolic

A

Bottom number
Pressure within the arteries when te heart is resting and filling with blood
Sound of the beat fading away
Normal reading 120/80

28
Q

Body composition

A 
Was to assess body fat
Skin fold measurement
Bio electrical impedance
Underwater weighing
Circumference measurements
29
Q

Skin fold measurements

A

On biceps, triceps ,subscapular ,iliac crest
Prior to workout
Not accurate for obese clients
Measurements on right side of body

30
Q

Bio electrical impedance

A

Conducts electric current through body to estimate body fat percentage
Uses scale or something held in hands

31
Q

Underwater weighing

A

Hydrostatic weighing

Lean body mass weighs more underwater and body fat weighs less

32
Q

Circumference measurements

A

Good for obese clients
Can use online calculator to convert into body fat percentage
Waist to hip ratio

33
Q

BMI

A

Rough estimate of weight vs height

Bmi of 25 or greater is overweight and risk for disease

34
Q

YMCA 3 min step test

A

Perform 24 step cycles per minute
12 inch step
3 minutes
Record pulse within 5 second of finished time

35
Q

Rock port walk test

A

Record the weight in pounds
Have client walk 1 mile as fast as they can control on a treAdmill
Record the minutes
Take heart rate for 60 seconds

36
Q

2 cardio respiratory assessments

A

YMCA step test

Rock port walk test

37
Q

Fitness assessments

A 
Static postural 
Overhead squat
Single leg squat
Pushing
Pulling
Push up
Davies test
Shark skill test
Upper extremity strength
Lower wxtremity strength
38
Q

5 kinetic chain checkpoints

A 
Foot and ankle
Knee
Lumbo pelvic hip complex
Shoulders
Head an cervical spine
39
Q

Kinetic chain checkpoints ANTERIOR

A

Feet and knees

40
Q

Kinetic chain checkpoints LATERAL

A

Lambic pelvis hip complex
Shoulders
Head and cervical spine

41
Q

Kinetic chain checkpoints POSTERIOR

A

All check points

42
Q

Static postural assessment anterior view

A

Feet straight ahead and parallel not flattened not externally rotated
Knees in line with toes not abducted or addicted

43
Q

Static postural assessment Lateral vie

A

LPHC leveled with pelvis
Shoulders not rounded not elevated
Head/neck not forward not tilted

44
Q

Static postural assessment posterior view

A 
Feet heels straight and parallel
Knees not ab or addicted
LPHC leveled
Shoulders leveled
Head leveled  not tilted
45
Q

Transitional postural assessments

A

Overhead squat assessment

46
Q

Performance assessments

A 
For improvement of athletic performance 
Push up 
Shark skill
Davies
Bench press
Squat

Personal Training (10 decks)

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