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NASM Essentials of Personal Fitness Training > Chapter 6 - Fitness Assessment > Flashcards

Chapter 6 - Fitness Assessment Flashcards

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1
Q

Info Provided by a Fitness Assessment

A

Subjective and Objective Information

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2
Q

Subjective Information

A

General Personal and Medical History

-occupation, lifestyle, medical background, etc.

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3
Q

Objective Information

A
  • Physiological Measurement (BP, HR)
  • Anthropometric Assessments (Ht, wt, BF%, circumference measurements)
  • Cardiorespiratory assessments
  • Posture assessments
  • Movement assessments
  • performance assessments
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4
Q

Radial Pulse

A

Preferred Method to check HR

-two fingers gently under thumb

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5
Q

Carotid Pulse

A

Two fingers on neck just to the side of the larynx

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6
Q

Target HR Training Zones

A
  • Zone 1: Builds aerobic base and aids in recovery
  • Zone 2: Increases aerobic and anaerobic endurance
  • Zone 3: Builds high-end work capacity
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7
Q

Two Ways to Calculate THR

A
  • Straight percentage method (peak maximal HR)

- HR Reserve Method (HRR Method) AKA Karvonen Method

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8
Q

Straight Percentage Method

A
  • Estimate HRmax (220-age)

- Multiply by appropriate intensity (65-95%) at which client should work to calculate THR

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9
Q

Straight Percentage Method Zones

A

Zone 1: HRmax X .65-.75
Zone 2: HRmax X .76-.85
Zone 3: HRmax X .86-.95

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10
Q

HRR Method (Karvonen Method)

A

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

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11
Q

Blood Pressure

A

The pressure of the circulating blood against the walls of the blood vessels after blood is ejected from the heart

  • Systolic BP
  • Diastolic BP
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12
Q

Systolic BP

A

The pressure within the arterial system after that heart contracts

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13
Q

Diastolic BP

A

The pressure within the arterial system when the heart is resting and filling with blood

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14
Q

Acceptable BP

A

Systolic/Diastolic

> 120/80

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15
Q

Body Composition

A

The relative percentage of body weight that is fat versus fat-free tissue (Percent Body Fat)

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16
Q

Body Composition Assessments

A
  • Skinfold measurement using a caliper
  • Bioelectrical Impedance sends electrical current through body
  • Underwater (hydrostatic weighing)
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17
Q

Durning-Womersley Formula

A

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
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18
Q

Formula for Calculating Fat Mass

A

Fat Mass = BF% X Scale Weight

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19
Q

Formula for Calculating Lean Body Mass

A

Lean Body Mass = Scale Weight - Fat Mass

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20
Q

Circumference Measurements

A

A measure of the girth of the body segments

  • Neck
  • Chest
  • Waist
  • Hips
  • Thighs
  • Calves
  • Biceps
21
Q

Waist-to-Hip Ratio

A

Computed by dividing waist measurement by the hip measurement

22
Q

Waist-to-Hip Ratio

-Waist 30 inches, Hips 40 inches

A

30/40 = .75

23
Q

At Risk Waist-to-Hip Ratios

A

Women: >.80
Men: >.95

24
Q

Body Mass Index (BMI)

A

A rough assessment based on the concept that a person’s weight should be proportional to their height

25
Q

BMI Formulas

A

BMI = Weight (kg) / Height (m^2)

BMI = [Weight (lbs) / Height (in^2)] X 703

26
Q

At Risk BMI

A

25 or greater

27
Q

Maximal Oxygen Uptake

A

VO2max

28
Q

Two Submaximal Tests for Assessing Cardiorespiratory Efficiency

A

YMCA 3-Minute Step Test

Rockport Walk Test

29
Q

YMCA 3-Minute Step Test

A
  • 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
30
Q

Rockport Walk Test

A
  • 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
31
Q

Static Posture:

A

How an individual physically presents themselves in stance

32
Q

Observing Static Posture

A

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

33
Q

Common Distortion Patterns

A
  • Pronation Distortion Syndrome
  • Lower Crossed Syndrome
  • Upper Crossed Syndrome
34
Q

Pronation Distortion Syndrome

A

A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees

35
Q

Lower Crossed Syndrome

A

A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back)

36
Q

Upper Crossed Syndrome

A

A postural distortion syndrome characterized by a forward head and rounded shoulders

37
Q

Static Postural Assessment Checkpoints

A
  • Foot and Ankle
  • Knees
  • Lumbo-Pelvic-Hip-Complex (LPHC)
  • Shoulders
  • Head and Cervical Spine
38
Q

Observing Dynamic Posture

A
  • OH Squat Assessment
  • SL Squat Assesssment
  • Pushing Assessment
  • Pulling Assessment

Shows postural distortion and potential overactive and underactive muscles

39
Q

Knee Valgus Influences

A

Decreased hip abductor and hip external rotation strength, increased hip adductor activity, and restricted ankle dorsiflexion

40
Q

Pronation Distortion Syndrome Short Muscles

A
  • Gastrocnemius
  • Soleus
  • Peroneals
  • Adductors
  • Iliotibial Head
  • Hip Flexor Complex
  • Biceps Fermoris (Short Head_
41
Q

Pronation Distortion Syndrome Long Muscles

A
  • Anterior Tibialis
  • Posterior Tibialis
  • Vastus Medialis
  • Gluteus Medius/Maximus
  • Hip External Rotators
42
Q

Pronation Distortion Syndrome Joint Mechanics

A

Increased

  • Knee Adduction
  • Knee Internal Rotation
  • Foot Pronation
  • Foot External Rotation

Decreased

  • Ankle Dorsiflexion
  • Ankle Inversion
43
Q

Lower Crossed Syndrome Short Muscles

A
  • Gastrocnemius
  • Soleus
  • Hip Flexor Complex
  • Adductors
  • Latissimus Dorsi
  • Erector Spinae
44
Q

Lower Crossed Syndrome Lengthened Muscles

A
  • Anterior Tibialis
  • Posterior Tibialis
  • Gluteus Maximus
  • Gluteus Medius
  • Transversus Abdominis
  • Internal Oblique
45
Q

Lower Crossed Syndrome Joint Mechanics

A

Increased
-Lumbar Extension

Decreased
-Hip Extension

46
Q

Upper Crossed Syndrome Short Muscles

A
  • Upper Trapezius
  • Levator Scapulae
  • Sternocleidomastoid
  • Scalenes
  • Latissimus Dorsi
  • Teres Major
  • Subscapularis
  • Pec Major/Minor
47
Q

Upper Crossed Syndrome Lengthened Muscles

A
  • Deep Cervical Flexors
  • Serratus Anterior
  • Rhomboids
  • Mid-Trapezius
  • Lower Trapezius
  • Teres Minor
  • Infraspinatus
48
Q

Upper Crossed Syndrome Joint Mechanics

A

Increased

  • Cervical Extension
  • Scapular Protraction/Elevation

Decreased

  • Shoulder Extension
  • Shoulder External Rotation
49
Q

Performance Assessments

A

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

NASM Essentials of Personal Fitness Training (24 decks)

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