Chapter 6 - Fitness Assessment Flashcards
Subjective Information
Information gained from clients that cannont be directly observed or measured. Examples include medical history and lifestyle history. Job, sleep habit, recreational habits…etc
Objective Information
Made up of things that can be directly observed or measured. It can be scientifically measured, recorded, and compared with future results to indentify exactly how a client is progressing or regressing.
Physical Activity Readiness Questionnaire
(PAR-Q)
A questionnaire that collects subjective information about a clients health, to determine if they are ready for exercise. Includes current and past health history, as well as surgeries, injuries, illnesses, chronic conditions, medications and relevant factors about the clients occupation and lifestyle.
Objective Information Assessments
Heart Rate and Blood Pressure
Body Composition
Cardiorespiratory
Posture and Movement
Systolic Blood Pressure
Pressure within the walls of the blood vessles after the heart contracts. The top number.
Diastolic Blood Pressure
The Bottom number. Pressure within the blood vessel walls when the heart is filling with blood.
Methods for Measuring Body Composition
Skin Fold Calipers
Bioelectrical Impedence
Circumference Method
Beta Blockers
Used for high blood pressure and also irregular heart rate. Beta blockers decrease heart rate and blood pressure
Calcium Channel Blockers
Prescribed for hypertension and angina.
Increase heart rate, lower blood pressure.
Nitrates
Prescribed for hypertension and congestive heart failure.
Possible increase in heart rate, possible lowering of blood pressure.
Diuretics
Prescribed for hypertension, congestive heart failure and peripheral edema
Bronchodilators
Prescribed to correct or prevent bronchial smoot muscle constriction in individuals with asthma and other pulmonary diseases.
Vasodilators
For treatment of hypertension and congestive heart failure. Raise or lower heart rate. Lowers blood pressure.
Antidepressants
Raise or regulate heart rate. Regulat or lower blood pressure.
Objective Information In Fitness Assessment
Physiological Measurements
Body Compostion Assessments
Cardiorespiratory Assessments
Static Posture Assessments
Movement Assesment(dynamic posture)
Performance Assessment
Radial Pulse
Two fingers lightly along the right side of the arm in line with and just above the thumb. Count pulse for 60 seconds. Record over the course of three days.
* Touch should be gentle
*Test taken when client calm
*All three must be taken at the same time each day.
Cartoid Pulse
Two fingers lightly on the neck just to the side of the larynx
*Touch should be gentle
*Excessive pressure can decrease HR and BP leading to dizziness, fainting or inaccurate reading.
*Taken when client is calm
*Taken at the same time each day
Average resting heart rate for Male
70 Bpm
Average Resting HR for Female
75 Bpm
Calculating Target HR
Straight Percentage Method
Peak Max HR
220 - Clients Age x appropriate intensity percentage.
220-40x0.95= 182
HR Reserve Method
(HRR)
THR = HRmax - HRrest x desired intensity + HRrest
182 - 65 x 0.95 + 65 = 185
Body Composition
Refers to the relative percentage of body weight that is fat versus fat free tissue. Percentage Body Fat.
Body Fat Recommendations for Men
Essential 3-5%
Athletic 5-13%
Recommended 34 and under 8-22%
Age 35-55 10-25%
Over 56 10-25%
Body Fat Recommendations for Women
Essential 8-12%
Athletic 12-22%
Age 34 or less 20-35%
35-55 yrs 23-38%
56 and up 25-38%
Skin Fold Measurement Recommendations
Take a minimum of two measurements at each site. Each site must be within 1-2mm to take average.
Do not Measure immediately after exercise.
Avoid performing on extremely obese clients
Four sites for skinfold measurments
- Biceps: vertical fold on the fron of the arm over the biceps muscle, halfway between the shoulder and elbow
- Triceps: vertical fold on the back of upper arm, arm relaxed at side, taken halfway between elbow and shoulder.
- Subscapular: 45 degree angle fold of 1-2cm, below inferior angle of scapula.
- Iliac Crest: 45 degree angle fold, just above illiac crest and medial to axillary line.
Fat Mass Calculation
Body fat% x Scale Weight = Fat mass
Lean Body Mass Calculation
Scale weight - fat mass = lean body mass
Circumference Measurment Benefits
Can be used on obese clients
Good for comparison and progression
Assess fat pattern and distribution
Easy to record
Used for waist circumference
Used for wait/hip ratio
Circumference Measurment Sites
- Neck- across adams apple
- Chest- Across nipple line
- Waist- narrowest part of waist
- Hips- at widest portion of buttocks
- Thighs- 10 inches above patella top
- Calves- Maximal circumference btween ankle and knee
- Biceps- arm extended palms forward, @ maximal circumference.
Waist to Hip Ratio Calculation
Smallest part of clients waist divided by widest part of clients hips.
Women should be less than .85
Men should be less than 0.95
BMI Calcuation
BMI = Weight(kg)/Height m squared
OR
Weight,(lbs)/Height inches squared X 703
BMI Scale
<18.5 Underweight
18.6-24.99 Acceptable
25-29.99 Overweight
30-34.99 Obese
35-39.99 Obese II
>40 Obese III
Cardiorespiratory Assessments
YMCA 3-minute Step Test
Rockport Walk Test
YMCA 3-minute Step Test
Have client perform 96 steps per minute, on a 12 inch step, for 3 minutes total.
Measure clients pulse within 5 seconds of completion, for 6 seconds. Record as recovery pulse.
Locate recovery pulse number on chart.
Determine appropriate starting program using appropriate category score.
Determin Max HR by 220-age and multiply by zone percentages to determine HR ranges for each zone.
Rockport Walk Test
Record Clients weight. Have client walk a mile at a fast but controllable pace. Record time it takes to walk mile. Immediately record clients HR. Use following formula
132.853 - (0.0769 x weight) - (0.3877 x Age) + (6.315 x Gender) - (3.2649 x Time) - 0.1565 x HR) = Vo2 score
Determine appropriate starting program using appropriate category.
Determine max HR 220-age X zone percentages to determine HR ranges for each zone.
Common Distortion Patterns
Pronation Distortion Syndrome
Lower Crossed Syndrome
Upper Crossed Syndrome
Pronation Distortion Syndrome
Short Muscles
Gastrocnemius
Soleus
Peroneals
Adductors
Iliotibial Head
Hip Flexor Complex
Biceps Femoris Short head
Pronation Distortion Syndrome
Lengthened Muscles
Anterior Tibilais
Posterior Tibialis
Vastus Medialis
Gluteus medius/maximus
Hip external Rotators
Pronation Distortion Syndrome
Alterned Joint Mechanics
Increased: Knee Adduction
Knee internal rotation
Food Pronation
Decreased: Ankle Dorsiflexion
Ankle Inversion
Pronation Distortion Syndrome
Possible Injuries
Plantar Fasciitis
Posterior Tibial Tendonitis
Pattelar tendonitis
Low-back pain
Lower Crossed Syndrome
Short muscles
Gastrocnemius
Soleus
Hip Flexor Complex
Adductors
Latissimus Dorsi
Erector Spinae
Lower Crossed Syndrome
Lengthened Muscles
Anterior Tibialis
Posterior Tibilalis
Glute Max
Glute Medius
Transversus abdominis
Internal Oblique
Lower Crossed Syndrome
Altered Joint Mechanics
Increased Lumbar Extension
Decreased Hip Extension
Lower Crossed Syndrome
Possible Injuries
Hamstring complex strain
Anterior Knee Pain
Low-back Pain
Kinetic Chain Checkpoints
- Foot and Ankle
- Knee
- Lumbo-oelvic-hip complex LPHC
- Shoulders
- Head and Cervial Spine
Kinetic Chain Checkpoints
Anterior View
Foot/Ankles- Straight and parallel, not flat or externally rotated.
Knees- In line with toes, not adducted or abducted
LPHC- Pelvis level, anterior superior iliac spins in same transverse plane.
Shoulders- Level, not elevated or rounded
Head- Neutral position, not tilted or rotated
Kinetic Chain Checkpoints
Lateral View
Foot/Ankle- Neutral position, leg vertical at right angle to sole of foot.
Knees- Neutral, not flexed or hyperextended
LPHC- Pelvis neutral, not anteriorly or posteriorly rotated.
Shoulders- Normal kyphotic curve, not excessively rounded.
Head- Neutral, no in excessive extension
Kinetic Chain Checkpoints
Posterior View
Foot/Ankle- heels straight, parallel, no overly pronated.
Knees- Neutral, not adducted or abducted
LPHC- Pelvis level with posterior and superior iliac spines in transverse plane.
Shoulders/Scapulae- level, not elevated or protracted. Medial borders parallel and 3-4 inches apart
Head- neutral, neither tilted or rotated.
Purpose of overhead squat assessment
Assess dynamic flexibility, core strength, balance and overal neuromuscular control.
Overhead Squat Procedure
Position
Client stands with feet shoulder width apart, and pointed straight ahead. Should be performed with shoes off.
Have client raise arms overhead, with elbows fuly extended. Upper arms should bisect the torso
Overhead Squat Procedure
Movement
Instruct client to squat roughly to the height of a chair seat and return to starting position.
Repeat movment for 5 repetitions.
Observe from anterior and lateral views.
Overhead Squat Procedure
Views
- View feet, ankle and knees from front. Feet should be straight with knees tracking in line with 2nd and 3rd toes
- View LPHC, shoulder and cervical complex from side. Tibia should remain in line with the torso while arms also stay in line with toroso.
Overhead Squat Compensations
Anterior View
Feet: Do they flatten and/or turn out
Knees: Do knees move inward (adduct and internally rotate)
Overhead Squat Compensations
Lateral View
LPCH: Does low back arch? Does toroso lean forward?
Shoulder: Do arm fall forward?
Single Leg Squat Assessment
Position
Client stands with hands on hip and eyes focused straight ahead.
Foot pointed straight ahead, foot, ankle, knee and lphc should be in neutral position
Single Leg Squat Assessment
Movement
- Have client squat to comfortable level and return to start
- Peform up to 5 reps before switching sides
Single Leg Squat Assessment
Views
View knee from the front. Should track in line with foot, 2nd and 3rd toes.
Single Leg Squat
Compensation
Does knee move inward,(adduct and internally rotate)
Overhead Squat Compensations
LPHC
Excessive forward lean
Overactive: Soleus, Gastrocnemius, Hip Flexor Complex, Abdominal Complex.
Underactive: Anterior Tibalis, Glute Max, Erector Spinae
Overhead Squat Compensations
LPHC
Low Back Arches
Overactive: Hip Flexor Complex, Erector Spinae
Latissimus dorsi
Underactive: Gluteus Maximus, Hamstring Complex, Intrinsic core stablizers,(transverse abdominis, multifidius, transversospinalis, internal oblique pelvic floor).
Overhead Squat Compensations
Upper Body
Arms Fall Forward
Overactive: Latissimus dorsi, Teres Major, Pectoralis major/minor
Underactive: Mid/lower trapezius, Rhomboids, Rotator Cuff
Overhead Squat Compensations
Feet
Turn out
Overactive: Soleus, Lateral Gastrocnemius, Bicepts Femoris,(short head)
Underactive: Medial gastrocnemius, Medial Hamstring Complex, Gracilis, Sartorius, Popliteus
Overhead Squat Compensations
Knees Move Inward
Overactive: Adductor complex, Biceps Femoris,(short head), TFL, Vastus Lateralis.
Underactive: Gluteus medius/maximus, Vastus medialis oblique,(VMO)
Single Leg Squat Compensation
Knee Moves Inward
Overactive: Adductor complex, Biceps femoris,(short head), TFL, Vastus Lateralis
Underactive: Glute medius/maximus, Vastus medialis oblique (VMO)
Pushing Assessment Compensations
LPHC
Low Back Arches
Overactive: Hip flexors, Erector Spinae
Underactive: Intrinsic Core Stabalizers
Pushing Assessment Compensations
Shoulder Complex
Shoulder Elevation
Overactive: Upper Trapezius, Sternocleidomastoid, Levator Scapluae.
Underactive: Mid/Lower Trapezius
Pushing Assessment Compensations
Head
Migrates Foward
Overactive: Upper Trapezius, Sternocleidomastoid, Levator scapulae
Underactive: Deep Cervical Flexors
Pulling Assessment Compensations
LPHC
Low Back Arches
Overactive: Hip Flexors, Erector Spinae
Underactive: Intrinsic Core Stabalizers
Pushing Assessment Compensations
Shoulder Complex
Shoulder Elevation
Overactive: Upper Trapezius, Sternocleidomastoid, Levator Scapulae
Underactive: Mid/Lower Trapezius
Pulling Assessment Compensations
Head
Head Protrudes Forward
Overactive: Upper trapezius, Sternocleidomastoid, Levator Scapulae
Underactive: Deep Cervical Flexors
Performance Assessments
Push-up Test: measures upper body muscular endurance.
Davies Test: Measures upper extremity agility and stabalization.
Shark Skill: Assess lower extremity agility and neuromuscular control.
Upper Extremity Strength Assessment
Bench Press
Lower Extremity Strength Assessment
Squat- Instruct client to warm up with a light resistance, 8-1 reps.
Take 1 minute rest. Add 30-40 lbs,(10-20% of initial load) and perform 3-5 reps.
Take 1 minute rest. Repeat above until client achives failure
