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NASM A Chapter 6 > Chapter 6 > Flashcards

Chapter 6 Flashcards

Overactive muscles

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1
Q

A series of measurements that help determine the current health and fitness level of a client.

A

Comprehensive fitness assessment

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2
Q

Information gathered from a client including health history and medical background.

A

Subjective information

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3
Q

Measurable data about a clients physical state such as body composition.

A

Objective information

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4
Q

Medication that DECREASE HEART and BP

A

Beta- blockers

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5
Q

Knowing a clients occupation provides insight into what?

A

Movement capacity and potential repetitive movements

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6
Q

What is considered RELEVANT information regarding a clients occupation and movement capacity?

A

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

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7
Q

What are some lifestyle questions the fitness professional should ask when conducting a fitness assessment?

A

Recreation and hobbies

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8
Q

Questionnaire designed to help qualify a person to participate in exercise, and determine if referral to a physician is needed.

A

Physical Activity Readiness Questionnaire (PAR-Q)

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9
Q

A clients chronic conditions, past surgeries, injuries, and medications

A

Clients medical history

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10
Q

What can be caused by injuries or past surgery if not properly rehabilitated?

A

Pain, inflammation, and increased risk of re-injury

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11
Q

What % of Americans do not engage in at least 30 min of low-to-moderate activity every day?

A

75%

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12
Q

Heart disease. Hypertension, pulmonary disease, type I and II diabetes, and arthritis are all common examples of what?

A

Chronic conditions

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13
Q

Something specifically detrimental to an individual due to a special need or chronic condition.

A

Contraindicated

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14
Q

What position is contraindicated for individuals with high blood pressure?

A

Supine

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15
Q

What is the procedure for taking a clients radial pulse?

A

Genital touch of two fingers along the right ride of the arm above the thumb. Take for 60 sec over a 3 day period at the same time of day.

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16
Q

Pulse taken on the neck to the side of the larynx?

A

CAROTID PULSE

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17
Q

Where is the Carotid pulse taken?

A

On the larynx of the neck

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18
Q

What are 5 types of OBJECTIVE assessments that can be performed on a client? “A comprehensive assessment”

A

Physiological, postural, performance, body composition and cardiorespiratory.

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19
Q

What determines a clients baseline level from which to compare progress to at a later date?

A

Objective assessments

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20
Q

What provides information about a clients overall health, such as resting HR or BP?

A

Physiological assessments

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21
Q

What is the average resting HR for a male ?

A

70 bpm

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22
Q

What is the average resting HR for a female ?

A

75 bpm

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23
Q

The pressure of circulating blood against the walls of the blood vessel after blood is ejected from the heart.

A

Blood Pressure

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24
Q

The pressure within the arterial system after the heart contracts.

A

Systolic (Top BP reading)

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25
Q

The pressure within the arterial system when the heart is resting and filling with blood.

A

Diastolic (Bottom of BP)

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26
Q

What is an acceptable systolic blood pressure?

A

Less than 120 mm hg

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27
Q

What is an acceptable diastolic blood pressure?

A

Less than 80 mm hg

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28
Q

An indication that the clients ankle complex will be in a plantar flexed position for extended periods of time based on occupation.

A

Wearing dress shoes

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29
Q

What are some methods of measuring body fat?

A

Underwater weighing, bioelectrical impedance, and skin-fold calipers.

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30
Q

Where does the very high BMI score begin for non-athletes?

A

35 BMI

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31
Q

The method of measuring body fat % that conducts an electrical current through the body to measure fat.

A

Bioeletrical impedance

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32
Q

What are the four skin fold sites tested when using the Durrin-womersly formula for body fat assessment?

A

Biceps, triceps, subscapular and iliac chest

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33
Q

What is the at-risk waist-to-hip ratio for females?

A

.80

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34
Q

What is the at-risk waist-to-hip ratio for males?

A

.95

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35
Q

Risk for disease increases when a non-athletes BMI exceeds what?

A

25 BMI

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36
Q

What is the equation used to assess a clients body mass index BMI ?

A

Weight in kilograms divided by height in meters squared.

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37
Q

For which clients is the use of skin calipers not recommended?

A

Very overweight clients

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38
Q

Where is the hip measurement taken when conducting circumference measurements?

A

Widest portion of the buttocks

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39
Q

Why should the fitness professional obtain client circumference measurements in the initial assessment?

A

Provides feedback about the clients progress; can be used to calculate waist-to-hip ratio.

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40
Q

Why is BMI a poor indicator of body fast vs lean body mass?

A

Only takes weight and height into account.

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41
Q

The relative % of body weight that is fat vs fat-free tissue

A

Body composition

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42
Q

What is the typical body fat percent for healthy, active men?

A

10-20%

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43
Q

What is the typical body fat percent for healthy, active women?

A

20-30%

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44
Q

Assessment that assumes the fat present in the subcutaneous regions of the body is proportional to the overall body fatness.

A

Skinfold measurement

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45
Q

What is the technique for biceps skinfold measurement?

A

Vertical fold on the front of the arm over the center of the biceps muscle

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46
Q

What is the technique for TRICEPS skinfold measurements?

A

Vertical fold on the back of the arm half way btwn the shoulder and elbow

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47
Q

What is the technique for SUBSCAPULAR skinfold measurements?

A

45° angle, 1 - 2 cm below the inferior angle of the scapula

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48
Q

What is the technique for ILIAC CHEST skinfold measurements?

A

45° angle just above iliac chest and medial to the axillary line

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49
Q

On which side of the body should all skinfold measurements be taken?

A

Right side of the body

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50
Q

Which is the BMI range with the lowest risk of disease?

A

22 - 24.9 BMI

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51
Q

What are the two common sub-maximal assessments that measure cardiorespiratory capability?

A

YMCA 3-MIN step test & Rockport walk test

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52
Q

A ZONE of cardiorespiratory training when a client scores POOR OR FAIR during sub-maximal cardio assessments

A

Zone One

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53
Q

What is the straight percentage equation for predicting max heart rate?

A

220 - Age

54
Q

What is the regression formula for determining HRmax?

A

208 - (0.7 x AGE)

55
Q

The GREATEST number of times an individual’s heart beats in 1 min at maximal exertion

A

Maximum heart rate (HRmax)

56
Q

What are the criteria for performing the 3-minute step test?

A

96 steps per minute, 12 inch step, for 3 minutes. Take pulse for 60sec within 5 sec of completion

57
Q

What is the percentage range for HRmax for training zone 1?

A

65% - 75%

58
Q

What is the percentage range for HRmax for training zone 2?

A

76% - 85%

59
Q

What is the percentage range of HRmax for training zone 3?

A

86% - 95%

60
Q

What is the technique for performing the Rockport walk test?

A

Record clients weight, record clients 1mile walk time as fast as they can without jogging, record recovery pulse for 1min, use formula to determine VO2 score, align to heart rate zone

61
Q

What is the observable movement compensation when the hip flexor complex and erector spine are overactive?

A

Low back arches

62
Q

What is the observation movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive?

A

Shoulder elevation, head protrudes fwd

63
Q

Assessments that measure upper extremity neuromuscular efficiency?

A

Pushing and pulling assessment

64
Q

What develops when the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the KINETIC CHAIN?

A

Postural distortion patterns

65
Q

Which muscle could possibly be tight or overactive if a client demonstrates feet turning out during the OHS assessment?

A

Soleus , lateral gastrocnemius, biceps femoris

66
Q

Which muscle are overactive if the clients knees move inward?

A

Adductor hip complex, bicep Femoris, TFL, vastus lateralis

67
Q

Which muscles are overactive is a clients low back arches during the OHS assessment?

A

Hip flexor complex and erector spinae

68
Q

What body composition would be caused from a tight soleus, bicep Femoris and or lat gastrocnemius?

A

Feet turning outward

69
Q

When should a client be performing a Ball cobra?

A

When a client shows an elevated shoulder compensation during the pushing assessment

70
Q

Which muscles are OVERACTIVE when a clients head protrudes fwd during a pushing assessment?

A

Upper trapezius, sternocleidomastoid, levator scapulae

71
Q

Which muscles are OVERACTIVE when a clients head protrudes fwd during a pushing assessment?1

A

Deep cervical flexors

72
Q

What strengthening exercise is recommended when a clients feet turn out on the OHS assessment?

A

Single-leg balance reach

73
Q

What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment?

A

Ball Cobra

74
Q

What muscles are appropriate to stretch for a client whose arms fall fwd during OHS assessment?

A

Latissimus dorsi, thoracic spine, pectorals

75
Q

What muscles are most appropriate to stretch for a client who exhibits an arches lower back during OHS assessment?

A

Hip flexor complex, latissimus dorsi, erector spinae

76
Q

With which movement compensations is the latissimus dorsi indicated as being overactive in the OHS assessment?

A

Low back arches and arms falling fwd

77
Q

Which muscle should be foam rolled when a client exhibits an excessive fwd lean?

A

Hip flexor complex, gastrocnemius, soleus

78
Q

The branch of biology that deals with the normal functions of living organisms and their parts.

A

Physiological

79
Q

What is a recommended strengthening exercise for a client who exhibits arms falling fwd during OHS assessment?

A

Squat to row exercise

80
Q

At what level is a client instructed to squat to when performing the OHS assessment?

A

Height of a chair

81
Q

Which dysfunctional areas often result in non-contact related knee injuries?

A

Ankle and hip dysfunction

82
Q

The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support

A

Structural efficiency

83
Q

The alignment and function of all components of the kinetic chain under the direct control of the central nervous system.

A

Posture

84
Q

Which compensations can be observed during the OHS assessment from the lateral view?

A

Low back arch, excessive fwd lean, arms fall fwd

85
Q

Which compensations can be observed during the OHS assessment from the anterior view?

A

Feet turn out and knees move inward

86
Q

Which muscles are OVERACTIVE in low back arches movement compensation?

A

Hip flexor complex, erector spinae, and latissimus dorsi

87
Q

What should you perform the squat to row exercise?

A

For a client who exhibits arms falling fwd during OHS assessment

88
Q

What is the tempo for a pulling assessment?

A

Perform is controlled

89
Q

What movement compensation can be observed during pushing assessments?

A

Low back arches, shoulder elevation and protruding head

90
Q

What is the view for single-leg assessment?

A

Anterior view

91
Q

Which muscles are UNDERACTIVE when the shoulders elevate in a pushing assessment?

A

Middle and lower trapezius

92
Q

What are the dynamic postural assessments (movement)?

A

OHS assessment, single-leg squat, pushing and pulling assessment

93
Q

What movement compensations observed when the abdominal complex is overactive?

A

Excessive forward lean

94
Q

What movement compensation can overactive biceps Femoris cause in the OHS assessment?

A

Feet turn out and knees move inward

95
Q

What movement compensations can UNDERACTIVE gluteus maximus cause during OHS assessment?

A

Knees move inward, excessive fwd lean and low back arches

96
Q

What movement compensations can be observed in the OHS assessment when rotator cuffs muscles are UNDERACTIVE?

A

Arms fall forward

97
Q

What is the corrective strategy for knees move inward?

A

Tube walking

98
Q

What is a corrective strategy for feet turning out on OHS assessment?

A

Single-leg balance stretch

99
Q

What is a corrective strategy for arms fall fwd?

A

Squat to row

100
Q

What is a recommendation strengthening exercise for shoulders elevated in pushing assessments?

A

Ball cobra

101
Q

Which muscles are UNDERACTIVE when the low back arches during OHS assessment?

A

Gluteus maximus, hamstrings, intrinsic core stabilizers

102
Q

Which muscles are UNDERACTIVE with an excessive fwd lean?

A

Anterior tibialis, gluteus maximus, erector spinae

103
Q

What movement compensations are observed with an overactive TFL?

A

Knees move inward, excessive fwd lean, low back arches.

TFL is part of the hip flexor complex*

104
Q

What movement compensations are associated with an OVERACTIVE soleus?

A

Feet turn out and excessive fwd lean

105
Q

What are the guidelines for setting up an OHS assessment?

A

Feet shoulder-width apart, pointed straight ahead and in neutral position; raise arm overhead and fully extended

106
Q

What are some regressions for clients unable to perform single-leg squat assessment?

A

Use outside support for squatting assistance, perform single-leg balance without squat

107
Q

What is a corrective strategy for the head protruding fwd on a pulling assessment?

A

Keep head in neutral position when performing all exercises

108
Q

What is a corrective strategy for low back arches, as seen in an OHS assessment?

A

Ball squat

109
Q

Which muscles are UNDERACTIVE when the low back arches during pushing assessments?

A

Intrinsic core stabilizers

110
Q

Provides the foundation from which the extremities function.

A

Static posture

111
Q

Reflective of how a client is able to maintain bodily alignment while performing functional tasks.

A

Dynamic posture

112
Q

What are the 3 common postural distortion patterns?

A

Lower cross/upper cross and pronation distortion syndrome

113
Q

Increased lumbar lordosis due to an anterior pelvic tilt

A

Lower crossed syndrome

114
Q

Rounded shoulders with a fwd head posture.

A

Upper cross syndrome

115
Q

In which postural distortion pattern might clients exhibit excessive foot pronation, knee flexion, internal rotation, and adduction?

A

Pronation distortion syndrome (knock knees)

116
Q

Where are the 5 kinetic chain checkpoints?

A

Feet and ankles, knees, LPHC, shoulders and head

117
Q

A quick way to gain an impression of a clients overall functional status in a naturally dynamic setting

A

Movement assessments

118
Q

How much weight should be added following the warm-up segment of the lower extremity strength assessment (squat test)?

A

10% - 20% of initial load

119
Q

How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test)?

A

5% - 10% of the initial load

120
Q

How much weight should be added following the warm-up segment of the lower extremities strength assessment (squat test)?

A

10% -20% of initial load

121
Q

How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test)

A

5% - 10% of initial load

122
Q

Which assessments measures lower extremity agility and neuromuscular control?

A

Shark skill test

123
Q

How many trials are included in the shark skill test?

A

1 practice, 2 times for each foot (4 graded trials)

124
Q

Which faults are penalized in the shark skill test?

A

Non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square

125
Q

How many repetitions are performed per set in the upper extremity strength assessment?

A

3 to 5

126
Q

What is the recommended rest time between progressions during lower extremity strength assessment?

A

2 minutes

127
Q

Who should not perform the Davies’ test?

A

Individuals lacking shoulder stability

128
Q

What are some examples of performance assessments

A

Davies’ test; Shark skill test; upper extremity strength assessment; lower extremity strength assessment

129
Q

How long is the Davies’ test?

A

15 seconds

130
Q

What assessment measures upper extremity agility and neuromuscular control?

A

Davies’ test

131
Q

What assessment tests upper-body muscular endurance?

A

Push-up test

132
Q

How long is the push-up test?

A

60 seconds

NASM A Chapter 6 (2 decks)

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