Chapter 6 Flashcards
Upper body agility test and how is it performed?
Davies test - push up position with hands 36 inches apart. Record how many times hands touch each other within 15 seconds . Repeat 3 times
Pronation Distortion Syndrome
Foot pronation (flat feet ) adductacted and internally rotated knees.
Performance testing. what does it measure
Will measure upper extremity stability, and muscular endurance, lower extremity agility , and overall strength
Which of the following kinetic chain checkpoints do you emphasize during the single leg squat assessment
Knees
If an individuals BMI gets higher than 25
They are overweight and the chances double for CAD, Diabetes, and cancer
Compensation : Low Back Arches
Overactive muscles:Hip flexor complex ,Erector Spinae , Latissimus Dorsi
Under active muscles : Gluteus Maximus , Hamstrings, and intrinsic Core stabilizers
After the Rockport walk test, you check your clients heart rate for 60 seconds and give them a Vo2 score of “Good” what cardio zone would you begin them in
Zone 2
Upper body endurance test
Push ups
what does the RockPort test and how is it performed
Tests clients cardiovascular starting point. 1 mile walk. Record clients heart rate to determine which zone to put them in.
What is the typical heart rate for a male
70bpm
Compensation:Low Back Rounds
Over active muscles : Hamstrings , Adductor Magnus , Rectus Abdominus , External Obliques
Under active muscles: Gluteus Maximus, Erector Spinae , intrinsic Core stabilizers
If client receives an excellent on rockport what zone are they in
Zone 3
How do you calculate Zone 1
220-age x .65-.75
What does the Over head squat test and how is it performed
Checks dynamic flexibility,core strength ,balance and overall neuromuscular control.perform with shoes off. Squat to height of chair 5 times
Lower Cross syndrome
Anterior tilt of pelvis (Arched lower back)
If client receives an average on rockport test
Good=zone 2
Karvonen Formula
220 -Age
what are the Intrinsic Core stabilizers
Transverse abdominis , multifidus, internal oblique, pelvic floor muscles, and transversospinalis
Compensation :Excessive forward lean
Overactive muscles :Soleus ,Gastrocnemius , Hip flexor complex ,Abdominal Complex
Under active muscles :Anterior Tibialis, Gluteus Maximus , and Erector Spinae
If a client receives a below average on rockport /YMCA
Very poor =zone 1
Subjective information
Information given to you by the client
Durin Womersley body fat (calipers) 4 sites
Bicep ,tricep,Suprailiac, and subscapularis
What is the Upper body strength test
Bench press
Compensation : Forward Head (pushing pulling assessment )
Over active muscles Levator Scapula , Sternocleidomastoid , Scalenes
Under active muscles : Deep Cervical Flexors
Zone 3
220-age x .86-.95
Lower body agility tests
Shark test-single leg test hoping into squares (9 squares on grid)
Deduct .10 seconds if clients hands come off hips, hop into wrong square , does not return to middle square and if non hopping leg touches down
You have just Learned that your client is a lawyer, what component of a fitness assessment is this
Subjective information
What is the Lower body strength test
Squat
Zone 2
220-age x .76-.85
What is the best way to get an obese clients body fat percentage
Circumference measurements
Compensation: Arms Fall Forward
Overactive muscles : latissimus Dorsi , Pectoralis Major /minor , teres major , coracobrachialis
Under active muscles : Mid /Lower Trapezius ,Rhomboids , Rotator Cuff , Posterior Deltoid
Physical activity readiness questionnaire( PAR-Q)
Medical history questionnaire to determine clients capabilities to participate in exercise and /or red flags for coronary artery disease (CAD)
What is not a point10 second fault according to the shark skill test
Foot returns to center square
Waist -to-hip ratios greater than ____ is a risk factor (male and female)
.80 for females and .95 for males
How far do you place the two pieces of tape during the Davies test
36 inches
You noticed that your clients low back arches during the pulling assessment, which of the following muscles is over active
Erector Spinae
Objective information
Information you obtain ex: body measure ants and fat %
Compensation : shoulder elevation (Pushing pulling assessment )
Overactive muscles : upper trapezius, sternocleidomastoid ,Levator Scapulae
Under active muscles mid /lower Trapezius , Rhomboids , Rotator Cuff
During the overhead squat assessment, you noticed that your clients knees buckle in word which of the following muscles needs to be strengthened
Gluteus medius
Symptoms of Upper cross syndrome
Forward lean and rounded shoulders
Cardio testing helps identify and what is it also known as
Helps identify save and effective starting exercise intensities .cardiopulmonary exercise testing also known as maximal oxygen uptake (VO2)
Heart rate max
220-age
What does the Single leg squat check for and how is it performed
Checks dynamic flexibility,core strength ,balance and overall neuromuscular control.perform with shoes off. Squat to a comfortable height up to 5 times then switch sides
What does the Pull assessment check and how is it performed
Checks movement efficiency and potential muscle imbalances .20 reps in controlled fashion
What does the Push assessment check and how do you perform it
Checks movement efficiency and potential muscles imbalances.press handles of cables forward for up to 20 controlled reps
What does YMCA 3 minute step test estimate and how is it performed
Estimates clients individual cardio respiratory fitness. 12 inch steps , 96 steps/min then record clients heart rate for 1 minute
Posture testing
5 kinetic chain checkpoints are feet ,knees /lumbo-pelvic hip complex (LPHC), shoulders, and head
L-P-H-C
Lumbo pelvic Hip complex
