Chapter 6: Fitness Assessment Flashcards
What shouldn’t be done
- Counseling clients
- Diagnosing of conditions or injuries
- Rehab or physical therapy
- Providing meal plans or detailed diets
What should be done
- You should coach clients
- You should identify your client’s limits and past injuries
- Recommend a physician for medical advice
- You can provide general knowledge on nutrition but should refer a nutritional list or dietitian for more specific needs.
Objective and subjective information
Before starting a routine with any new client you need to assess their current as well as past health and fitness levels. For subjective information, you need to ask them questions and for objective information, you need to perform fitness assessments.
Objective information
- Blood pressure
- Cardio assessments
- Postural assessments
- Performance assessments
- Body analysis
Subjective information
- Clients occupation
- Hobbies, general diet, and lifestyle
- Personal information
- A brief medical history
PAR-Q (physical activity readiness questionnaire)
The PAR-Q was created to help get specific answers on the health history of a new client. This helps determine possible risks of training with a client. If a new client answers yes to any of the questions on the PAR-Q, they will need to get written permission from their doctor in order to start training with you.
Your client’s occupation
Asking a new client about their occupation can help determine a lot of postural problems that they may be experiencing. Here are some of the most common ones.
Excessive sitting can cause rounding of the upper back and tight hip flexor’s
Wearing high heels excessively can cause tightness in the muscles of the calves.
Repetitive overhead movements experienced by construction workers, volleyball players or electricians can cause impingement in the shoulders.
An upper crossed syndrome can be caused by stress due to the shortening of the upper trapezius and scalenes.
Your clients’ lifestyle
This gives the trainer insight into the likes and dislikes of their client. Active recreational activities can be added to the clients cardio training program.
Your client’s medical history
- Any medications taken by a client may affect how intense exercises should be.
- Chronic diseases need to be accounted for all exercises and programs.
- Past surgeries may limit your client’s range of motion or may cause joint instability.
- Pain should be accounted for and taken into consideration for all exercises.
- The medical history of your client will allow you to gauge the risk for any health-related issues your client experiences.
Common medications and heart rate/blood pressure
- Beta-blockers
- Calcium channel blockers
- Digitalis
- Thyroid medications
- Diuretics
- Nitrates
- Bronchodilators
- Vasodilators
- Antidepressants
Note that it is not your job to educate your client on how to use these medications. All we need to know is the basic functions and how that can affect our training regimen with our clients.
Blood pressure and heart rate assessments
The two most common ways of recording heart rate are using the radial pulse on the thumb side of the wrist (preferred method), or the carotid pulse on the side of the neck (use with caution).
Blood pressure can be measured using a sphygmomanometer that has a pressure dial, inflatable cuff, stethoscope and a bulb with a valve. It is highly recommended for personal trainers to take a professional course for taking blood pressure.
Target heart rate zones and the formula for maximum heart rate
The predicted maximum heart rate equation is 220-age. Multiply this number by the training zone (between 65% and 95%) of predicted heart rate Max.
Training zone 1: This helps to build your client’s aerobic base and will aid in recovery.
Training zone 2: This helps to build your client’s aerobic endurance.
Training zone 3: This helps your client build high-end work capacity (primarily anaerobic).
Body composition assessments
- Underwater weighing: The most accurate way of measuring body composition. It measures the mass per unit volume of the human body.
- Bioelectrical impedance: The most convenient way to measure body composition. Also known as body fat analysis. It analyzes the strength and the speed of an electrical impulse sent through the body. With the addition of information such as gender, weight, and height it can relatively accurately predict body fat percentage.
- Skinfold tests: The most difficult way to measure body fat. A skinfold caliper can measure can measure the width of external body fat in millimeters. You take the measurement from different sites on the human body and the grand total are added up in order to come up with a body composition total. Here’s a great site of how to take skinfold measurements.
Circumference measurements
Circumference measurements help to measure the circumference of different body parts. Some of the benefits of circumference measurements are: it’s easy to do, it provides quick information on client progress, it’s affordable and it’s not hard to learn the technique. Here is a good resource for circumference measurements.
Suggested circumference measurement areas:
Upper arms Neck Calves Chest Thighs Hips Waist Forearms
BMI (Body mass index)
The body mass index test is extremely easy and is a good way to screen patients and it applies to both men and to women. Body mass index is difficult to apply to people who have excessive muscle mass such as bodybuilders. Here are the ranges for body mass index. Here’s a good site to calculate BMI.
Formula: Weight (kg) / Height (m2)
<18.5 = Underweight
18.5 to 24.9 = Healthy
25 to 29.9 = Overweight
30 to 34.9 = Obese
> 35 = Severe obesity
≥ 40 = OMGG 😳
