Chapter 6

Question 1

What does PAR-Q stand for?

Answer 1

Physical Activity Readiness Questionnaire

Question 2

What is the purpose of the PAR-Q?

Answer 2

Medical History Questionnaire that determines if the client has any underlining health conditions that would limit their exercise

Question 3

What’s Subjective information?

Answer 3

Information a client gives: occupation, lifestyle, medical history, etc.

Question 4

What’s Objective information?

Answer 4

Information a training obtains: measurements, body fat %, BMI, etc.

Question 5

Durnin-Womersley Skinfold Formula is used to calculate what?

Answer 5

Body fat percentage

Question 6

What’re the 4 sites for Durnin’s skinfolds?

Answer 6

Bicep, tricep, subscapular, iliac crest

Question 7

What’s Durnin’s BF% formula?

Answer 7

Sum of all 4 sites and cross reference the age/sex table

Question 8

Circumference Measurements: Waist-to-Hip Ratio formula?

Answer 8

Waist measurement/Hip measurement

Ex: 30in waist/40in hip = 0.75

Question 9

Based on Circumference Measurements, what waist-to-hip ratio is considered an increased factor in men and women?

Answer 9

Men: >0.95
Women: >0.85

Question 10

The Circumference Measurements are best for which type of clients?

Answer 10

Obese

Question 11

What does BMI stand for?

Answer 11

Body Mass Index

Question 12

What’s the BMI formula?

Answer 12

Weight (KG)/Height (m^2)
or
Weight (lbs)/Height (in)] X 703

Question 13

What BMI is considered over weight?

Answer 13

25-29.9

Question 14

What BMI is considered OBESE

Answer 14

30+

Question 15

Average Resting Heart Rate (RHR) for men and women?

Answer 15

Men: 70 BPM
Women: 75 BPM

Question 16

What’re the two methods for calculating Target Heart Rate (THR)?

Answer 16

Straight Percentage Method (SPM)

Karvonen

Question 17

What’s the formula use in Straight Percentage Method?

Answer 17

220-age

Question 18

What’s Karvonen’s formula?

Answer 18

MaxHR - RestingHR

Question 19

Target Heart Rate Training Zones

Answer 19

Zones where a client SHOULD perform cardiorespiratory exercise based on their current THR

Question 20

How many Heart Rate Zones are there?

Answer 20

3

Zone 1
Zone 2
Zone 3

Question 21

Purpose of each Zone

Answer 21

Zone 1: Builds Aerobic base and aids in recovery

Zone 2: Increases Aerobic and Anaerobic endurance

Zone 3: Builds high-end work capacity

Question 22

Heart Rate ranges of each zone

Answer 22

Zone 1: 0.65/0.75
Zone 2: 0.76/0.85
Zone 3: 0.86/0.95

Question 23

Purpose of YMCA 3-Minute Step Test?

Answer 23

Estimate an individual’s cardiorespiratory fitness level through the use of stairclimbing at a set pace for 3 mins

Question 24

YMCA 3-Minute Step Test details

Answer 24

12 in step, 96 steps/min for 3 mins

Question 25

YMCA 3-Minute Step Test zone designation

Answer 25

Zone 1 - Poor/Below Average HR Zone 2 - Average/Good Zone 3 - Excellent

Question 26

Rockport Walk Test purpose

Answer 26

Designed to estimate a cardiovascular starting point

Question 27

Rockport Walk Test details

Answer 27

Record client's weight > Walk 1 mile as fast as they can > walk/weight = Vo2

Question 28

Rockport Walk Test zone designation

Answer 28

Zone 1 - Poor/Below Average HR Zone 2 - Average/Good Zone 3 - Excellent

Question 29

Static Postural Assessment purpose

Answer 29

Identifies 3 types of Postural Distortion Patterns

Question 30

What're the 5-Kinetic Chain Checkpoints for the Static Postural Assessment?

Answer 30

- Foot and ankle - Knee - Lumbo-pelvic-hip-complex (LPHC) - Shoulders - Head and Cervical Spine

Question 31

What're the vantage points for the Static Postural Assessment?

Answer 31

Anterior view Posterior View Lateral View

Question 32

Three types of Postural Distortion Patterns and their description

Answer 32

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

Question 33

Dynamic Posture Assessment purpose

Answer 33

Identifies overactive and underactive muscles

Question 34

Dynamic Posture Assessment is performed after what other assessment?

Answer 34

Static Postural Assessment

Question 35

What 4 assessments fall under the Dynamic Posture Assessment?

Answer 35

- Overhead Squat - Single-Leg Squat - Pushing Assessment - Pulling Assessment

Question 36

Overhead Squat Assessment purpose

Answer 36

Assess Dynamic Flexibility, core strength, balance and overall neuromuscular control

Question 37

Single Leg Squat purpose

Answer 37

Assess Dynamic Flexibility, core strength, balance and overall neuromuscular control

Question 38

Pushing Assessment purpose

Answer 38

Assess movement efficiency and potential muscle imbalances during PUSHING movements

Question 39

Pulling Assessment purpose

Answer 39

Assess movement efficiency and potential muscle imbalances during pulling movements

Question 40

Davies Test purpose

Answer 40

Measure upper extremity agility and stabilization

Question 41

Shark Skill Test purpose

Answer 41

Assess lower extremity agility and neuromuscular control

Question 42

Upper Extremity Strength Assessment: Bench Press purpose

Answer 42

Estimate one-rep max (1RM) on overall upper body strength of the pressing musculature

Question 43

After each set, what's the proper weight increase in the Bench Press Assessment?

Answer 43

5-10% increase

Question 44

Lower Extremity Strength Assessment: Squat purpose

Answer 44

Estimate one-rep max (1RM) of squat and overall lower body strength