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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
Zone 3 heart rate range
86%-95% | Builds high end work capacity
25
Blood pressure
Systolic top number | Diastolic bottom number
26
Systolic
The top number Pressure within the arteries after heart contracts First sound of the heart beat
27
Diastolic
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
Body composition
``` Was to assess body fat Skin fold measurement Bio electrical impedance Underwater weighing Circumference measurements ```
29
Skin fold measurements
On biceps, triceps ,subscapular ,iliac crest Prior to workout Not accurate for obese clients Measurements on right side of body
30
Bio electrical impedance
Conducts electric current through body to estimate body fat percentage Uses scale or something held in hands
31
Underwater weighing
Hydrostatic weighing | Lean body mass weighs more underwater and body fat weighs less
32
Circumference measurements
Good for obese clients Can use online calculator to convert into body fat percentage Waist to hip ratio
33
BMI
Rough estimate of weight vs height | Bmi of 25 or greater is overweight and risk for disease
34
YMCA 3 min step test
Perform 24 step cycles per minute 12 inch step 3 minutes Record pulse within 5 second of finished time
35
Rock port walk test
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
2 cardio respiratory assessments
YMCA step test | Rock port walk test
37
Fitness assessments
``` Static postural Overhead squat Single leg squat Pushing Pulling Push up Davies test Shark skill test Upper extremity strength Lower wxtremity strength ```
38
5 kinetic chain checkpoints
``` Foot and ankle Knee Lumbo pelvic hip complex Shoulders Head an cervical spine ```
39
Kinetic chain checkpoints ANTERIOR
Feet and knees
40
Kinetic chain checkpoints LATERAL
Lambic pelvis hip complex Shoulders Head and cervical spine
41
Kinetic chain checkpoints POSTERIOR
All check points
42
Static postural assessment anterior view
Feet straight ahead and parallel not flattened not externally rotated Knees in line with toes not abducted or addicted
43
Static postural assessment Lateral vie
LPHC leveled with pelvis Shoulders not rounded not elevated Head/neck not forward not tilted
44
Static postural assessment posterior view
``` Feet heels straight and parallel Knees not ab or addicted LPHC leveled Shoulders leveled Head leveled not tilted ```
45
Transitional postural assessments
Overhead squat assessment
46
Performance assessments
``` For improvement of athletic performance Push up Shark skill Davies Bench press Squat ```

Personal Training (10 decks)

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