Chapter 6 Flashcards
Fitness Assessment
What is some objective information you should gather from your clients during an assessment?
BP; cardio, postural, and performance assessments; body analysis (BF, measurements)
What is some subjective information you should gather from your clients during an assessment?
Occupation; hobbies, general diet, and lifestyle; personal info; brief medical history.
What is the PAR-Q?
The Physical Activity Readiness Questionnaire.
Created to help get specific answers on the health history of a new client.
What should you do if a client answers YES to any of the questions on a PAR-Q?
Have them get written consent from their doctor in order to start training with you.
(Client’s Occupation)
Excessive sitting can cause…
Rounding of the upper back and tight hip flexors.
(Client’s Occupation)
Wearing high heels excessively can cause…
Tightness in the calf muscles.
(Client’s Occupation)
Repetitive overhead movements can cause…
Impingement in the shoulders (volleyball players, construction workers, electricians)
(Client’s Occupation)
An upper crossed syndrome can be caused by…
Stress due to the shortening of the upper trapezius and scalene.
What is Upper Crossed Syndrome (UCS)?
When the muscles of the neck, shoulders, and chest become deformed due to postural imbalances (forward head tilt, forward rounded shoulders, etc).
Asking about your client’s lifestyle can…
provide you with insight into their likes and dislikes, giving you an opportunity to integrate preferable recreational activities into their cardio regimen.
Past surgeries may…
limit a client’s ROM and/or cause joint instability.
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.
beta-blockers
medication for lowering BP by relaxing blood vessels and increasing the supply of blood and oxygen to the heart.
calcium-channel blockers
medication that works directly on the heart muscle to strengthen and regulate heartbeat.
digitalis
medications designed to increase the amount of water and salt expelled from the body as urine; usually used to treat high BP.
diuretics
a group of medications used to treat and prevent angina (heart/chest pain); NO-3
nitrates
a group of medications that make breathing easier by relaxing the muscles in the lungs and widening the airways (bronchi).
bronchodilators
a group of medications that open (dilate) blood vessels to increase blood flow; used to treat angina, high BP, heart disease, etc.
vasodilators
What are the two most common ways of recording heart rate?
Radial Pulse (thumb side of wrist) and Carotid Pulse (side of neck)
What is the method of measuring BP?
sphygmomanometer (pressure dial, inflatable cuff, stethoscope, bulbs with valve)
What is the predicted maximum heart rate equation?
(220 - age)
***Multiply by training zone (b/t 65-95% of predicated heart rate max)
What is training zone 1?
This zone helps build your client’s aerobic base and will aid in recovery.
What is training zone 2?
This zone helps to build your client’s aerobic endurance.
What is training zone 3?
This zone helps your client build high-end work capacity (primarily anaerobic).
What is the most accurate way of measuring body composition?
Underwater weighing (measures mass per unit volume)
What is the most convenient way to measure body composition?
Bioelectrical Impedance / BF analysis; analyzes strength and speed of an electrical impulse sent through the body.
What is the most difficult way to measure body fat?
Skin calipers; measures width of external body fat (mm); grand composition total of different sites on the body.
What are the recommended circumference measurement areas?
upper arms, neck, calves, chest, thighs, hips, waist, and forearms.
What is the formula for BMI?
weight (kg) / height (m^2)
What are the different stats for BMI levels?
<18.5 = underweight 18.5-24.9 = healthy 25-29.9 = overweight 30-34.9 = obese >35 = severe obesity
What is the YMCA 3 minute step test?
a test to calculate the client’s cardiorespiratory fitness level and efficiency; 3 minutes / 12-inch step
What are the steps to the YMCA step test?
- Have client step up and down the stop at a pace of 96 steps per minute (use metronome)
- After three minutes, immediately find the recovery pulse.
- Use results to choose the appropriate HR training zone.
What is the Rockport walking test?
a cardiorespiratory assessment; best for obese clients.
What are the steps of the Rockport walking test?
- Have client walk 1 mile on the treadmill as fast as they can control.
- Record the tie it took for your client to go 1 mile; record their HR immediately.
- Calculate results using formula (page 131)
This imbalance is characterized as having flattened feet and abducted knees.
Pronation distortion syndrome
What are some negative outcomes of pronation distortion syndrome?
Pain and/or injuries in the lower back / lower extremities.
Common for ACL injuries.
This imbalance is characterized by an anterior tilt of the pelvis and lower back.
Lower crossed syndrome
What are some negative outcomes of lower crossed syndrome?
tight erector spinae; weak abdominals; weak glute max; tight iliopsoas
This imbalance is characterized by a forward head posture and rounded shoulders.
Upper crossed syndrome
What are some negative outcomes of upper crossed syndrome?
weak deep neck flexors; weak lower trapezius / serrates anterior; tight upper trapezius / levator scapula; tight pectorals.
What does the overhead squat assessment evaluate?
dynamic flexibility, core strength, balance, and overall neuromuscular control.
Knee valgus in the overhead squat assessment is influenced by…
decreased hip abductor and hip external rotation strength; increase hip adductor activity; and restricted ankle dorsiflexion.
What are the steps to the Overhead Squat Assessment?
- Explain.
- Have client remove shoes.
- Place feet in neutral position.
- Arms fully extended above.
- 5-15 back to back squats at medium tempo.
- Anterior view - observe feet and knees. Note.
- Reposition before starting lateral view.
- Repeat 5.
- Observe: LPHC, torso angle, arm position, and head position. Note.
What is the LPHC?
The lumbo-pelvic-hip-complex
What is the Start Position for the OH Squat Assessment?
Arms up and in line with the ear; eyes straight ahead; feet pointing straight ahead; foot/ankle/knee/LPHC in neutral position.
What should you pay attention to during the OH Squat Assessment?
- The feet, ankles and knees (front); feet should remain straight/ knees tracking in line with second and third toe.
- LPHC, shoulder, and cervical complex (side); tibia should remain in line with torso as well as the arms.
“tight” muscles are…
overactive, or shortened; reduced range of motion
underactive muscles tend to have a decreased ___
neural drive (not being activated = lack of tension in muscle)
