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NASM > Chapter 6 > Flashcards

Chapter 6 Flashcards

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1
Q

Occupation, lifestyle, medical, and personal info are all examples of

A

Subjective info

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2
Q

Physiologic, Body comp, Cardiorespiratory assessment, static & dynamic assessments, performance assessments are all examples of what

A

Objective info

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3
Q

What should you do if an undiagnosed health issue comes up

A

Send to healthcare professional

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4
Q

Formula for calculating estimated Max HR

A

220-age x zone %

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5
Q

HR for zone 1

A

65-75%

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6
Q

HR for zone 2

A

76-85%

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7
Q

HR for Zone 3

A

86-95%

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8
Q

Which HR zone builds an aerobic base and aids in recovery

A

Zone 1

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9
Q

Which HR zone increases aerobic and anaerobic endurance

A

Zone 2

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10
Q

Which zone does interval training begin

A

Zone 2

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11
Q

Which HR zone builds high end work capacity

A

Zone 3

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12
Q

Name the 3 common postural distortion patterns

A

Pronation
Upper crossed
Lower Crossed

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13
Q

Which distortion pattern is eversion associated with

A

Pronation

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14
Q

Name the Tight (overactive) Short muscles in Pronation distortion Syndrome

A 
Peroneals
Iliotibial band
Gastrocnemious
bicep femoris
adductors
Soleus 
Hip flexors
(PIGBASH)
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15
Q

Name the weak (Underactive) long muscles Pronation distortion

A 
Hip external rotators
Glutes
Ant and posterior tib
Vastus Medius/ max
(HER BUTT 2 BITS VASTLY)
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16
Q

What are the altered joint mechanics associated with pronation distortion syndrome

A

Increased knee adduction and internal rotation
Increased foot pronation and external rotation

Decrease ankle dorsiflexion and ankle inversion

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17
Q

Possible injuries associated with pronation distortion syndrome

A

Plantar fasciitis
Post tibialis
Patellar tendonitis
Low back pain

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18
Q

Lower crossed syndrome can be identified by

A

Ant Tilt to pelvis or arched back

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19
Q

Short over active muscles in Lower crossed syndrome

A 
Hip flexors
Adductors
Gastrocnemius
Soleus
Lat dorsi
Erector spine
(HAGSLE)
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20
Q

Underactive/ weak/ long muscles associated with Lower crossed

A 
Glutes 
internal oblique
transverse abs
Anterior and post tibs
(GITATP)
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21
Q

What are the altered joint mechanics in lower crossed syndrome

A

increased lumbar extension

Decreased hip extension

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22
Q

Possible injuries of Lower crossed

A

HAL
hamstring complex
ant knee pain
Low back pain

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23
Q

Characteristics of upper crossed syndrome

A

rounded shoulder, forward head

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24
Q

Short(tight) Overactive muscles in upper crossed

A 
Lat dorsi
Levator scapulae
Upper traps
Scalenes
Teres Major
Pectoralis major
Sternocleiodmastoid
Subscalpularis

LLUST PSS.

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25
Q

Weakened Underactive muscles with upper crossed

A 
Mid - lower traps
Teres minor
Rhomboids
Serratus anterior
Deep cervical Flexors
infraspinatis
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26
Q

Altered joint mechanics with upper crossed

A

Increased Cervical extension and scapular protraction

Decreased shoulder extension and external rotation

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27
Q

Injuries associated with upper crossed

A

Headaches
Bicep tendonitis
Rotator cuff impingement
Thoracic outlet syndrome

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28
Q

tests lower extremity agility and neuromuscular control

A

Sharks skill test

29
Q

What are the sites measured for the skin fold test

A

Biceps
Tricep
Iliac crest
Subscapular

30
Q

At what BMI are you at an increased risk for disease

A

> 25

31
Q

Pressure in arterial system when heart contracts

A

Systolic

32
Q

Pressure in arterial system when heart relaxes

A

Diastolic

33
Q

Normal Bp

A

120/80

34
Q

Htn BP

A

140/90

35
Q

What part of assessment is the Par Q

A

Subjective

36
Q

When you you refer a client to the Dr. according to the PAR-Q

A

1 or more risk factors
Low risk: no signs and symptoms 1 or less risk factors
Mod Risk: no signs and symptoms ; 2 “ “
High Risk: one or more signs or symptoms of disease

37
Q

General health history includes

A

Occupation, movement patters, dress shoes, Stress

38
Q

Lifestyle questionnaire asks about

A

Hobbies, recreational activities

39
Q

Any pain/ injuries, surgeries, chronic conditions and medication will be found in ?

A

Medical history

40
Q

Two uses of beta blockers

A

Arrhythmia and htn

41
Q

What effect do Beta blockers have on HR ad BP

A

decrease

42
Q

Calculation for HRR method

A

220-age=hr max

HRmax-HRrest x desired intensity + HRrest

43
Q

All skinfolds should be done

A

Twice and on the right side of the body not after exercise

44
Q

4 methods of testing body composition

A

Skin fold
Bioelectrical impedence
Underwater weighing
Circumference measurement (waist hip ratio) most used clinical application of girth measurements

45
Q

Which is the best measure of BF calculations for an obese person

A

waist/hip ratio
.80 women
.95 men

46
Q

How do you calculate BMI

A

Weight(kg)/Height(m2)

47
Q

At what BMI does risk of disease increase?

A

> 25

48
Q

Two methods to test for cardiorespiratory fitness

A

Rockport and YMCA

49
Q

Who should do performance assessments

A

Clients looking to improve athletic performance

50
Q

Name the 5 Performance test

A

Push up- how many in 60 seconds. Can be modied to knees if client lacks upper body

Shark skill- Assess lower extremity agility and neuromuscular control.progression from SL squat. 9-12 squares 12 inch boxes. Can regress to two legs. Two times runs. Deduct .10.

Davies-measures upper extremity agility and stabilization. 2 pieces of tape 36 in apart. Not for people with poor shoulder stability. (15 seconds. Repeat 3 times, total # of touches)

Bench press-Advanced for specific strength goals. 5-10% or 10-20lb

Squat- 10-20% or 30-40 lbs
3-5 reps; rest 2 min repeat

51
Q

What can you not do as a health and fitness professional

A 
Diagnose medical conditions
Prescribe treatments
Prescribe diets
Provide treatment of any kind for injury or disease
Provide rehab services for clienst
Provide counseling for clients
52
Q

A pre participation health screening

A

PAR Q

53
Q

Low risk on a Par Q

A

no signs or symptoms and = 1 CVD risk factor

54
Q

Moderate risk on a PAR Q

A

No signs and symptoms >/= 2 CVD risk factors

55
Q

High risk on a PAR Q

A

Signs and symptoms present

56
Q

Questions asked in a PARQ

A

heart condition, chest pain, dizziness, unconsciousness, bone or joint problems, meds for high BP or heart condition. Is there any other reason why you should not engage in physical activity?

57
Q

extended periods of sitting, repetitive movements, dress shoes, mental stress

A

Client occupation questions

58
Q

Prescribed for htn and angina

A

Calcium channel blocker

59
Q

Prescribed for HTN and CHF

A

Nitrates,Vasodilaters

60
Q

Prescribed for HTN, CHF and PE

A

Diuretics

61
Q

Prescribed for Pulm Disease

A

Bronchodilators

62
Q

Med that decreases BP and HR

A

Beta Blocker

63
Q

Decreases BP and has either effect on HR

A

Calcium channel blocker

64
Q

Increase or no change in heart rate and decrease or no change in BP

A

Nitrates, vasodilators

65
Q

Dont affect HR or BP

A

Bronchodialtors

66
Q

Circumference measurements:

A

Neck: across adams apple
Waist: Narrowest point or across navel
Chest: Across nipple line
Hips: Feet together Widest portion of buttocks
Thighs: 10 in above top of patella
Calves: max circumferenceb/w knee and ankle
Bispes: palms forward, arm extended. max circumference

67
Q

Explain YMCA step test

A

3 minutes/ 12 inch step. UP UP down down. Take heart rate immediately after. (within 5 seconds) 24 step cyscles 96 steps

68
Q

Explain Rockport

A

Record Client weight, walk AFAP for 1 mile. Record time, and immediately check HR

NASM (19 decks)

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