Chapter 6 Flashcards
What does PAR-Q stand for?
Physical Activity Readiness Questionnaire
What is the purpose of the PAR-Q?
Medical History Questionnaire that determines if the client has any underlining health conditions that would limit their exercise
What’s Subjective information?
Information a client gives: occupation, lifestyle, medical history, etc.
What’s Objective information?
Information a training obtains: measurements, body fat %, BMI, etc.
Durnin-Womersley Skinfold Formula is used to calculate what?
Body fat percentage
What’re the 4 sites for Durnin’s skinfolds?
Bicep, tricep, subscapular, iliac crest
What’s Durnin’s BF% formula?
Sum of all 4 sites and cross reference the age/sex table
Circumference Measurements: Waist-to-Hip Ratio formula?
Waist measurement/Hip measurement
Ex: 30in waist/40in hip = 0.75
Based on Circumference Measurements, what waist-to-hip ratio is considered an increased factor in men and women?
Men: >0.95
Women: >0.85
The Circumference Measurements are best for which type of clients?
Obese
What does BMI stand for?
Body Mass Index
What’s the BMI formula?
Weight (KG)/Height (m^2)
or
Weight (lbs)/Height (in)] X 703
What BMI is considered over weight?
25-29.9
What BMI is considered OBESE
30+
Average Resting Heart Rate (RHR) for men and women?
Men: 70 BPM
Women: 75 BPM
What’re the two methods for calculating Target Heart Rate (THR)?
Straight Percentage Method (SPM)
Karvonen
What’s the formula use in Straight Percentage Method?
220-age
What’s Karvonen’s formula?
MaxHR - RestingHR
Target Heart Rate Training Zones
Zones where a client SHOULD perform cardiorespiratory exercise based on their current THR
How many Heart Rate Zones are there?
3
Zone 1
Zone 2
Zone 3
Purpose of each Zone
Zone 1: Builds Aerobic base and aids in recovery
Zone 2: Increases Aerobic and Anaerobic endurance
Zone 3: Builds high-end work capacity
Heart Rate ranges of each zone
Zone 1: 0.65/0.75
Zone 2: 0.76/0.85
Zone 3: 0.86/0.95
Purpose of YMCA 3-Minute Step Test?
Estimate an individual’s cardiorespiratory fitness level through the use of stairclimbing at a set pace for 3 mins
YMCA 3-Minute Step Test details
12 in step, 96 steps/min for 3 mins
YMCA 3-Minute Step Test zone designation
Zone 1 - Poor/Below Average HR
Zone 2 - Average/Good
Zone 3 - Excellent
Rockport Walk Test purpose
Designed to estimate a cardiovascular starting point
Rockport Walk Test details
Record client’s weight > Walk 1 mile as fast as they can > walk/weight = Vo2
Rockport Walk Test zone designation
Zone 1 - Poor/Below Average HR
Zone 2 - Average/Good
Zone 3 - Excellent
Static Postural Assessment purpose
Identifies 3 types of Postural Distortion Patterns
What’re the 5-Kinetic Chain Checkpoints for the Static Postural Assessment?
- Foot and ankle
- Knee
- Lumbo-pelvic-hip-complex (LPHC)
- Shoulders
- Head and Cervical Spine
What’re the vantage points for the Static Postural Assessment?
Anterior view
Posterior View
Lateral View
Three types of Postural Distortion Patterns and their description
Pronation Distortion Syndrome: foot pronation (flat feet) and adducted and internally rotated knees (knock knees)
Lower Crossed Syndrome: Anterior tilt of pelvis (arched lower back)
Upper Crossed Syndrome: Forward head and rounded shoulders
Dynamic Posture Assessment purpose
Identifies overactive and underactive muscles
Dynamic Posture Assessment is performed after what other assessment?
Static Postural Assessment
What 4 assessments fall under the Dynamic Posture Assessment?
- Overhead Squat
- Single-Leg Squat
- Pushing Assessment
- Pulling Assessment
Overhead Squat Assessment purpose
Assess Dynamic Flexibility, core strength, balance and overall neuromuscular control
Single Leg Squat purpose
Assess Dynamic Flexibility, core strength, balance and overall neuromuscular control
Pushing Assessment purpose
Assess movement efficiency and potential muscle imbalances during PUSHING movements
Pulling Assessment purpose
Assess movement efficiency and potential muscle imbalances during pulling movements
Davies Test purpose
Measure upper extremity agility and stabilization
Shark Skill Test purpose
Assess lower extremity agility and neuromuscular control
Upper Extremity Strength Assessment: Bench Press purpose
Estimate one-rep max (1RM) on overall upper body strength of the pressing musculature
After each set, what’s the proper weight increase in the Bench Press Assessment?
5-10% increase
Lower Extremity Strength Assessment: Squat purpose
Estimate one-rep max (1RM) of squat and overall lower body strength
