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NASM CPT > Chapter 6 > Flashcards

Chapter 6 Flashcards

Fitness Assessment

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1
Q

What is some objective information you should gather from your clients during an assessment?

A

BP; cardio, postural, and performance assessments; body analysis (BF, measurements)

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2
Q

What is some subjective information you should gather from your clients during an assessment?

A

Occupation; hobbies, general diet, and lifestyle; personal info; brief medical history.

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3
Q

What is the PAR-Q?

A

The Physical Activity Readiness Questionnaire.

Created to help get specific answers on the health history of a new client.

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4
Q

What should you do if a client answers YES to any of the questions on a PAR-Q?

A

Have them get written consent from their doctor in order to start training with you.

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5
Q

(Client’s Occupation)

Excessive sitting can cause…

A

Rounding of the upper back and tight hip flexors.

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6
Q

(Client’s Occupation)

Wearing high heels excessively can cause…

A

Tightness in the calf muscles.

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7
Q

(Client’s Occupation)

Repetitive overhead movements can cause…

A

Impingement in the shoulders (volleyball players, construction workers, electricians)

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8
Q

(Client’s Occupation)

An upper crossed syndrome can be caused by…

A

Stress due to the shortening of the upper trapezius and scalene.

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9
Q

What is Upper Crossed Syndrome (UCS)?

A

When the muscles of the neck, shoulders, and chest become deformed due to postural imbalances (forward head tilt, forward rounded shoulders, etc).

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10
Q

Asking about your client’s lifestyle can…

A

provide you with insight into their likes and dislikes, giving you an opportunity to integrate preferable recreational activities into their cardio regimen.

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11
Q

Past surgeries may…

A

limit a client’s ROM and/or cause joint instability.

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12
Q

catch-all for medications that reduce BP by blocking the effects of the hormone epinephrine/adrenaline; causes heart to beat more slowly/with less force.

A

beta-blockers

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13
Q

medication for lowering BP by relaxing blood vessels and increasing the supply of blood and oxygen to the heart.

A

calcium-channel blockers

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14
Q

medication that works directly on the heart muscle to strengthen and regulate heartbeat.

A

digitalis

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15
Q

medications designed to increase the amount of water and salt expelled from the body as urine; usually used to treat high BP.

A

diuretics

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16
Q

a group of medications used to treat and prevent angina (heart/chest pain); NO-3

A

nitrates

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17
Q

a group of medications that make breathing easier by relaxing the muscles in the lungs and widening the airways (bronchi).

A

bronchodilators

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18
Q

a group of medications that open (dilate) blood vessels to increase blood flow; used to treat angina, high BP, heart disease, etc.

A

vasodilators

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19
Q

What are the two most common ways of recording heart rate?

A

Radial Pulse (thumb side of wrist) and Carotid Pulse (side of neck)

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20
Q

What is the method of measuring BP?

A

sphygmomanometer (pressure dial, inflatable cuff, stethoscope, bulbs with valve)

21
Q

What is the predicted maximum heart rate equation?

A

(220 - age)

***Multiply by training zone (b/t 65-95% of predicated heart rate max)

22
Q

What is training zone 1?

A

This zone helps build your client’s aerobic base and will aid in recovery.

23
Q

What is training zone 2?

A

This zone helps to build your client’s aerobic endurance.

24
Q

What is training zone 3?

A

This zone helps your client build high-end work capacity (primarily anaerobic).

25
Q

What is the most accurate way of measuring body composition?

A

Underwater weighing (measures mass per unit volume)

26
Q

What is the most convenient way to measure body composition?

A

Bioelectrical Impedance / BF analysis; analyzes strength and speed of an electrical impulse sent through the body.

27
Q

What is the most difficult way to measure body fat?

A

Skin calipers; measures width of external body fat (mm); grand composition total of different sites on the body.

28
Q

What are the recommended circumference measurement areas?

A

upper arms, neck, calves, chest, thighs, hips, waist, and forearms.

29
Q

What is the formula for BMI?

A

weight (kg) / height (m^2)

30
Q

What are the different stats for BMI levels?

A 
<18.5 = underweight
18.5-24.9 = healthy
25-29.9 = overweight
30-34.9 = obese
>35 = severe obesity
31
Q

What is the YMCA 3 minute step test?

A

a test to calculate the client’s cardiorespiratory fitness level and efficiency; 3 minutes / 12-inch step

32
Q

What are the steps to the YMCA step test?

A
  1. Have client step up and down the stop at a pace of 96 steps per minute (use metronome)
  2. After three minutes, immediately find the recovery pulse.
  3. Use results to choose the appropriate HR training zone.
33
Q

What is the Rockport walking test?

A

a cardiorespiratory assessment; best for obese clients.

34
Q

What are the steps of the Rockport walking test?

A
  1. Have client walk 1 mile on the treadmill as fast as they can control.
  2. Record the tie it took for your client to go 1 mile; record their HR immediately.
  3. Calculate results using formula (page 131)
35
Q

This imbalance is characterized as having flattened feet and abducted knees.

A

Pronation distortion syndrome

36
Q

What are some negative outcomes of pronation distortion syndrome?

A

Pain and/or injuries in the lower back / lower extremities.

Common for ACL injuries.

37
Q

This imbalance is characterized by an anterior tilt of the pelvis and lower back.

A

Lower crossed syndrome

38
Q

What are some negative outcomes of lower crossed syndrome?

A

tight erector spinae; weak abdominals; weak glute max; tight iliopsoas

39
Q

This imbalance is characterized by a forward head posture and rounded shoulders.

A

Upper crossed syndrome

40
Q

What are some negative outcomes of upper crossed syndrome?

A

weak deep neck flexors; weak lower trapezius / serrates anterior; tight upper trapezius / levator scapula; tight pectorals.

41
Q

What does the overhead squat assessment evaluate?

A

dynamic flexibility, core strength, balance, and overall neuromuscular control.

42
Q

Knee valgus in the overhead squat assessment is influenced by…

A

decreased hip abductor and hip external rotation strength; increase hip adductor activity; and restricted ankle dorsiflexion.

43
Q

What are the steps to the Overhead Squat Assessment?

A
  1. Explain.
  2. Have client remove shoes.
  3. Place feet in neutral position.
  4. Arms fully extended above.
  5. 5-15 back to back squats at medium tempo.
  6. Anterior view - observe feet and knees. Note.
  7. Reposition before starting lateral view.
  8. Repeat 5.
  9. Observe: LPHC, torso angle, arm position, and head position. Note.
44
Q

What is the LPHC?

A

The lumbo-pelvic-hip-complex

45
Q

What is the Start Position for the OH Squat Assessment?

A

Arms up and in line with the ear; eyes straight ahead; feet pointing straight ahead; foot/ankle/knee/LPHC in neutral position.

46
Q

What should you pay attention to during the OH Squat Assessment?

A
  1. The feet, ankles and knees (front); feet should remain straight/ knees tracking in line with second and third toe.
  2. LPHC, shoulder, and cervical complex (side); tibia should remain in line with torso as well as the arms.
47
Q

“tight” muscles are…

A

overactive, or shortened; reduced range of motion

48
Q

underactive muscles tend to have a decreased ___

A

neural drive (not being activated = lack of tension in muscle)

NASM CPT (20 decks)

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