Chapter 6 - Fitness Assessment Flashcards
Info Provided by a Fitness Assessment
Subjective and Objective Information
Subjective Information
General Personal and Medical History
-occupation, lifestyle, medical background, etc.
Objective Information
- Physiological Measurement (BP, HR)
- Anthropometric Assessments (Ht, wt, BF%, circumference measurements)
- Cardiorespiratory assessments
- Posture assessments
- Movement assessments
- performance assessments
Radial Pulse
Preferred Method to check HR
-two fingers gently under thumb
Carotid Pulse
Two fingers on neck just to the side of the larynx
Target HR Training Zones
- Zone 1: Builds aerobic base and aids in recovery
- Zone 2: Increases aerobic and anaerobic endurance
- Zone 3: Builds high-end work capacity
Two Ways to Calculate THR
- Straight percentage method (peak maximal HR)
- HR Reserve Method (HRR Method) AKA Karvonen Method
Straight Percentage Method
- Estimate HRmax (220-age)
- Multiply by appropriate intensity (65-95%) at which client should work to calculate THR
Straight Percentage Method Zones
Zone 1: HRmax X .65-.75
Zone 2: HRmax X .76-.85
Zone 3: HRmax X .86-.95
HRR Method (Karvonen Method)
A method of establishing training intensity on the basis of the difference between a client’s predicted HRmax and their resting HR
THR = [(HRmax - HRrest) X Desired Intensity] + HRrest
Blood Pressure
The pressure of the circulating blood against the walls of the blood vessels after blood is ejected from the heart
- Systolic BP
- Diastolic BP
Systolic BP
The pressure within the arterial system after that heart contracts
Diastolic BP
The pressure within the arterial system when the heart is resting and filling with blood
Acceptable BP
Systolic/Diastolic
> 120/80
Body Composition
The relative percentage of body weight that is fat versus fat-free tissue (Percent Body Fat)
Body Composition Assessments
- Skinfold measurement using a caliper
- Bioelectrical Impedance sends electrical current through body
- Underwater (hydrostatic weighing)
Durning-Womersley Formula
Calculates a client’s percentage of BF, uses four site of skinfold measurements
- Biceps, triceps, subscapular, iliac crest
- Add the totals of the fours sites and use the Durnin-Womersely Body Fat Percentage Calculation Table
Formula for Calculating Fat Mass
Fat Mass = BF% X Scale Weight
Formula for Calculating Lean Body Mass
Lean Body Mass = Scale Weight - Fat Mass
Circumference Measurements
A measure of the girth of the body segments
- Neck
- Chest
- Waist
- Hips
- Thighs
- Calves
- Biceps
Waist-to-Hip Ratio
Computed by dividing waist measurement by the hip measurement
Waist-to-Hip Ratio
-Waist 30 inches, Hips 40 inches
30/40 = .75
At Risk Waist-to-Hip Ratios
Women: >.80
Men: >.95
Body Mass Index (BMI)
A rough assessment based on the concept that a person’s weight should be proportional to their height
BMI Formulas
BMI = Weight (kg) / Height (m^2)
BMI = [Weight (lbs) / Height (in^2)] X 703
At Risk BMI
25 or greater
Maximal Oxygen Uptake
VO2max
Two Submaximal Tests for Assessing Cardiorespiratory Efficiency
YMCA 3-Minute Step Test
Rockport Walk Test
YMCA 3-Minute Step Test
- Step 1: Have a client perform 96 steps per minute on a 12-inch step for 3 minutes
- Step 2: Measure HR
- Step 3: Locate pulse on table
- Step 4: Determine appropriate starting program using appropriate category
- Step 5: Take HRmax and determine HR ranges for each zone
Rockport Walk Test
- Step 1: Record clients weight and have client walk 1 mile as fast as possible, record time and client’s HR
- Step 2: Use formula to determine oxygen consumption (VO2) score and locate score on table
- Step 3: Determine appropriate starting program using appropriate category
- Step 4: Take HRmax and determine HR ranges for each zone
Static Posture:
How an individual physically presents themselves in stance
Observing Static Posture
Provides excellent indicators of problem areas and provides a basis for developing an exercise strategy to target causative factors of faulty movement and NM inefficiency
Common Distortion Patterns
- Pronation Distortion Syndrome
- Lower Crossed Syndrome
- Upper Crossed Syndrome
Pronation Distortion Syndrome
A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees
Lower Crossed Syndrome
A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back)
Upper Crossed Syndrome
A postural distortion syndrome characterized by a forward head and rounded shoulders
Static Postural Assessment Checkpoints
- Foot and Ankle
- Knees
- Lumbo-Pelvic-Hip-Complex (LPHC)
- Shoulders
- Head and Cervical Spine
Observing Dynamic Posture
- OH Squat Assessment
- SL Squat Assesssment
- Pushing Assessment
- Pulling Assessment
Shows postural distortion and potential overactive and underactive muscles
Knee Valgus Influences
Decreased hip abductor and hip external rotation strength, increased hip adductor activity, and restricted ankle dorsiflexion
Pronation Distortion Syndrome Short Muscles
- Gastrocnemius
- Soleus
- Peroneals
- Adductors
- Iliotibial Head
- Hip Flexor Complex
- Biceps Fermoris (Short Head_
Pronation Distortion Syndrome Long Muscles
- Anterior Tibialis
- Posterior Tibialis
- Vastus Medialis
- Gluteus Medius/Maximus
- Hip External Rotators
Pronation Distortion Syndrome Joint Mechanics
Increased
- Knee Adduction
- Knee Internal Rotation
- Foot Pronation
- Foot External Rotation
Decreased
- Ankle Dorsiflexion
- Ankle Inversion
Lower Crossed Syndrome Short Muscles
- Gastrocnemius
- Soleus
- Hip Flexor Complex
- Adductors
- Latissimus Dorsi
- Erector Spinae
Lower Crossed Syndrome Lengthened Muscles
- Anterior Tibialis
- Posterior Tibialis
- Gluteus Maximus
- Gluteus Medius
- Transversus Abdominis
- Internal Oblique
Lower Crossed Syndrome Joint Mechanics
Increased
-Lumbar Extension
Decreased
-Hip Extension
Upper Crossed Syndrome Short Muscles
- Upper Trapezius
- Levator Scapulae
- Sternocleidomastoid
- Scalenes
- Latissimus Dorsi
- Teres Major
- Subscapularis
- Pec Major/Minor
Upper Crossed Syndrome Lengthened Muscles
- Deep Cervical Flexors
- Serratus Anterior
- Rhomboids
- Mid-Trapezius
- Lower Trapezius
- Teres Minor
- Infraspinatus
Upper Crossed Syndrome Joint Mechanics
Increased
- Cervical Extension
- Scapular Protraction/Elevation
Decreased
- Shoulder Extension
- Shoulder External Rotation
Performance Assessments
Measure upper extremity stability and muscular endurance, lower extremity agility, and overall strength
- Push-Up Test
- Davies Test
- Shark Skill Test
- Upper Extremity Strength Assessment: Bench Press
- Lower Extremity Strength Assessment: Squat
