Chapter 6 - Fitness Assessment Flashcards
Target heart rate zones
Calculate max heart rate
220-age, then multiply this number by the training zone.
zone 1 (.65-.75) zone 2 (.76-.85) zone 3 v(.86-.95)
Objective of training zone 1
This helps to build your client’s aerobic base and will aid in recovery.
Objective of training zone 2
This helps to build your client’s aerobic endurance
Objective of training zone 3
This helps your client build high-end work capacity (primarily anaerobic).
What is the most accurate way of measuring body compostion
Underwater weighing. It measures the mass per unit volume of the human body
What is the most convenient way to measure body composition
Bioelectrical impedance.
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.
What is the most difficult way to measure body fat?
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.
Circumference Measurements
A measure of the girth of body segments.
Benefits of circumference measurements include
- can be used on obese clients
t’s easy to do, it provides quick information on client progress, it’s affordable and it’s not hard to learn the technique.
Body Mass Index (BMI)
Formula: Weight (kg) / Height (m2) OR
Weight (lbs)/ height (in) X 703
<18.5 = Underweight
18.5 to 24.9 = Healthy
25 to 29.9 = Overweight
30 to 34.9 = Obese
> 35 = Severe obesity
≥ 40 = OMGG 😳
What are the different types of tests to calculate clients cardiorespiratory fitness
1) YMCA three-minute test
2) Rockport walking test
What is the YMCA three-minute test?
It is done in a time of only three minutes which makes it extremely easy to do. You will need a 12-inch step to perform this test.
Have your client step up and down the step at a pace of 96 steps per minute.
Is handy to have a metronome to have your client follow along with as they step up and down.
After three minutes of stepping, you must immediately find the recovery pulse.
Depending on this pulse, you will start your client in the appropriate heart rate training zone according to the text.
What is the Rockport walking test?
This is another cardiorespiratory assessment in order to assess your client’s cardiovascular fitness. This test is best for obese clients.
Jot down your clients wait and have them walk 1 mile on the treadmill as fast as he or she can control.
Record the time it took for your client to go 1 mile and recorded their heart rate the exact second that they finish the 1 mile.
Weight in pounds = 1 for men and 0 for women. The time is expressed in minutes and 100th of minutes. Heart rate is in beats per minute and age is in years.
The formula is located on page 131 in the textbook. You do not need to memorize this formula, just recognize it as being the formula for the Rockport walk test.
Pronation Distortion Syndrome
This is characterized as having flattened feet and abducted knees. This can lead to pain in the lower back/lower extremities as well as injuries. It is very common for ACL injuries.
Lower Crossed Syndrome
This is a postural distortion syndrome that is characterized by an anterior tilt of the pelvis or lower back.
- Tight erector spinae
- weak abdominal
- weak gluteus maximus
- tight iliopsoas
