Chapter 6 Flashcards
What will help establish a safe and effective exercise program based on the needs and goals of a client?
Comprehensive fitness assessment
Comprehensive fitness assessment
Provides subjective and objective information to help determine the fitness level of a client.
What contains subjective info?
General and medical history
Occupation n lifestyle
Medical and personal info
What contains objective info?
Physiologic assessments Body composition testing Cardioresp assessments Static and dynamic postural assess. Performance assess.
What is a preparticipation health screening?
Medical history questionnaire
Low risk
No signs if cardiovascular pulmonary or metabolic disease and have a less than or equal to 1 cardiovascular disease factor
Moderate risk
No signs of cardiovascular, pulmonary or metabolic disease but have more than or equal to 2 ardiovascular disease factors
High risk
Have 1 or more cardiovascular, pulmonary or metabolic disease
PAR Q
Physical activity readiness questionnaire
What are lifestyle questions
Recreation
Hobbies
Medical history questions
Past injuries
Past surgeries
Chronic conditions
Medications
Heart rate and blood pressure assessment is a what type of component?
Objective
Pulse
Created by blood moving or pulsating through arteries each time the heart contracts.
What are two ways to take a pulse
Radial and carotid
What is the typical resting heart rate?
70 to 80 bpm
What is the male and female average hb?
70 and 75 bpm
Trainers can use a clients what to calculate the target heart rate (THR) zone in which a client should perform cardioeesp exercise?
Resting HR
What are the 2 common ways to calculate THR?
Straight percentage method (peak maximal)
HR reserve method (karvonen)
Straight percentage method
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
Reserve method
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
Cardio respiratory assessments
They help identify safe and effective starting exercise intensities and workouts for clients
General health history questions
Occupation
Movement patterns
Dress shoes
Stress
Zone 1 heart rate range
65%-75%
Builds aerobic base and aids in recovery
Zone 2 heart rate range
76%-85%
Increases aerobic and anaerobic endurance
Zone 3 heart rate range
86%-95%
Builds high end work capacity
Blood pressure
Systolic top number
Diastolic bottom number
Systolic
The top number
Pressure within the arteries after heart contracts
First sound of the heart beat
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
Body composition
Was to assess body fat Skin fold measurement Bio electrical impedance Underwater weighing Circumference measurements
Skin fold measurements
On biceps, triceps ,subscapular ,iliac crest
Prior to workout
Not accurate for obese clients
Measurements on right side of body
Bio electrical impedance
Conducts electric current through body to estimate body fat percentage
Uses scale or something held in hands
Underwater weighing
Hydrostatic weighing
Lean body mass weighs more underwater and body fat weighs less
Circumference measurements
Good for obese clients
Can use online calculator to convert into body fat percentage
Waist to hip ratio
BMI
Rough estimate of weight vs height
Bmi of 25 or greater is overweight and risk for disease
YMCA 3 min step test
Perform 24 step cycles per minute
12 inch step
3 minutes
Record pulse within 5 second of finished time
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
2 cardio respiratory assessments
YMCA step test
Rock port walk test
Fitness assessments
Static postural Overhead squat Single leg squat Pushing Pulling Push up Davies test Shark skill test Upper extremity strength Lower wxtremity strength
5 kinetic chain checkpoints
Foot and ankle Knee Lumbo pelvic hip complex Shoulders Head an cervical spine
Kinetic chain checkpoints ANTERIOR
Feet and knees
Kinetic chain checkpoints LATERAL
Lambic pelvis hip complex
Shoulders
Head and cervical spine
Kinetic chain checkpoints POSTERIOR
All check points
Static postural assessment anterior view
Feet straight ahead and parallel not flattened not externally rotated
Knees in line with toes not abducted or addicted
Static postural assessment Lateral vie
LPHC leveled with pelvis
Shoulders not rounded not elevated
Head/neck not forward not tilted
Static postural assessment posterior view
Feet heels straight and parallel Knees not ab or addicted LPHC leveled Shoulders leveled Head leveled not tilted
Transitional postural assessments
Overhead squat assessment
Performance assessments
For improvement of athletic performance Push up Shark skill Davies Bench press Squat
