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NASM CPT > Chapter 6 - Fitness Assessment > Flashcards

Chapter 6 - Fitness Assessment Flashcards

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1
Q

Subjective Information

A

Information gained from clients that cannont be directly observed or measured. Examples include medical history and lifestyle history. Job, sleep habit, recreational habits…etc

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2
Q

Objective Information

A

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.

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3
Q

Physical Activity Readiness Questionnaire

(PAR-Q)

A

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.

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4
Q

Objective Information Assessments

A

Heart Rate and Blood Pressure

Body Composition

Cardiorespiratory

Posture and Movement

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5
Q

Systolic Blood Pressure

A

Pressure within the walls of the blood vessles after the heart contracts. The top number.

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6
Q

Diastolic Blood Pressure

A

The Bottom number. Pressure within the blood vessel walls when the heart is filling with blood.

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7
Q

Methods for Measuring Body Composition

A

Skin Fold Calipers

Bioelectrical Impedence

Circumference Method

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8
Q

Beta Blockers

A

Used for high blood pressure and also irregular heart rate. Beta blockers decrease heart rate and blood pressure

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9
Q

Calcium Channel Blockers

A

Prescribed for hypertension and angina.

Increase heart rate, lower blood pressure.

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10
Q

Nitrates

A

Prescribed for hypertension and congestive heart failure.

Possible increase in heart rate, possible lowering of blood pressure.

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11
Q

Diuretics

A

Prescribed for hypertension, congestive heart failure and peripheral edema

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12
Q
A
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13
Q

Bronchodilators

A

Prescribed to correct or prevent bronchial smoot muscle constriction in individuals with asthma and other pulmonary diseases.

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14
Q

Vasodilators

A

For treatment of hypertension and congestive heart failure. Raise or lower heart rate. Lowers blood pressure.

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15
Q

Antidepressants

A

Raise or regulate heart rate. Regulat or lower blood pressure.

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16
Q

Objective Information In Fitness Assessment

A

Physiological Measurements

Body Compostion Assessments

Cardiorespiratory Assessments

Static Posture Assessments

Movement Assesment(dynamic posture)

Performance Assessment

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17
Q

Radial Pulse

A

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.

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18
Q

Cartoid Pulse

A

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

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19
Q

Average resting heart rate for Male

A

70 Bpm

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20
Q

Average Resting HR for Female

A

75 Bpm

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21
Q

Calculating Target HR

Straight Percentage Method

Peak Max HR

A

220 - Clients Age x appropriate intensity percentage.

220-40x0.95= 182

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22
Q

HR Reserve Method

(HRR)

A

THR = HRmax - HRrest x desired intensity + HRrest

182 - 65 x 0.95 + 65 = 185

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23
Q

Body Composition

A

Refers to the relative percentage of body weight that is fat versus fat free tissue. Percentage Body Fat.

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24
Q

Body Fat Recommendations for Men

A

Essential 3-5%

Athletic 5-13%

Recommended 34 and under 8-22%

Age 35-55 10-25%

Over 56 10-25%

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25
Q

Body Fat Recommendations for Women

A

Essential 8-12%

Athletic 12-22%

Age 34 or less 20-35%

35-55 yrs 23-38%

56 and up 25-38%

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26
Q

Skin Fold Measurement Recommendations

A

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

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27
Q

Four sites for skinfold measurments

A
  1. Biceps: vertical fold on the fron of the arm over the biceps muscle, halfway between the shoulder and elbow
  2. Triceps: vertical fold on the back of upper arm, arm relaxed at side, taken halfway between elbow and shoulder.
  3. Subscapular: 45 degree angle fold of 1-2cm, below inferior angle of scapula.
  4. Iliac Crest: 45 degree angle fold, just above illiac crest and medial to axillary line.
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28
Q

Fat Mass Calculation

A

Body fat% x Scale Weight = Fat mass

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29
Q

Lean Body Mass Calculation

A

Scale weight - fat mass = lean body mass

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30
Q

Circumference Measurment Benefits

A

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

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31
Q

Circumference Measurment Sites

A
  1. Neck- across adams apple
  2. Chest- Across nipple line
  3. Waist- narrowest part of waist
  4. Hips- at widest portion of buttocks
  5. Thighs- 10 inches above patella top
  6. Calves- Maximal circumference btween ankle and knee
  7. Biceps- arm extended palms forward, @ maximal circumference.
32
Q

Waist to Hip Ratio Calculation

A

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

33
Q

BMI Calcuation

A

BMI = Weight(kg)/Height m squared

OR

Weight,(lbs)/Height inches squared X 703

34
Q

BMI Scale

A

<18.5 Underweight

18.6-24.99 Acceptable

25-29.99 Overweight

30-34.99 Obese

35-39.99 Obese II

>40 Obese III

35
Q

Cardiorespiratory Assessments

A

YMCA 3-minute Step Test

Rockport Walk Test

36
Q

YMCA 3-minute Step Test

A

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.

37
Q

Rockport Walk Test

A

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.

38
Q

Common Distortion Patterns

A

Pronation Distortion Syndrome

Lower Crossed Syndrome

Upper Crossed Syndrome

39
Q

Pronation Distortion Syndrome

Short Muscles

A

Gastrocnemius

Soleus

Peroneals

Adductors

Iliotibial Head

Hip Flexor Complex

Biceps Femoris Short head

40
Q

Pronation Distortion Syndrome

Lengthened Muscles

A

Anterior Tibilais

Posterior Tibialis

Vastus Medialis

Gluteus medius/maximus

Hip external Rotators

41
Q

Pronation Distortion Syndrome

Alterned Joint Mechanics

A

Increased: Knee Adduction

Knee internal rotation

Food Pronation

Decreased: Ankle Dorsiflexion

Ankle Inversion

42
Q

Pronation Distortion Syndrome

Possible Injuries

A

Plantar Fasciitis

Posterior Tibial Tendonitis

Pattelar tendonitis

Low-back pain

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 Tibilalis

Glute Max

Glute Medius

Transversus abdominis

Internal Oblique

45
Q

Lower Crossed Syndrome

Altered Joint Mechanics

A

Increased Lumbar Extension

Decreased Hip Extension

46
Q

Lower Crossed Syndrome

Possible Injuries

A

Hamstring complex strain

Anterior Knee Pain

Low-back Pain

47
Q

Kinetic Chain Checkpoints

A
  1. Foot and Ankle
  2. Knee
  3. Lumbo-oelvic-hip complex LPHC
  4. Shoulders
  5. Head and Cervial Spine
48
Q

Kinetic Chain Checkpoints

Anterior View

A

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

49
Q

Kinetic Chain Checkpoints

Lateral View

A

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

50
Q

Kinetic Chain Checkpoints

Posterior View

A

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.

51
Q

Purpose of overhead squat assessment

A

Assess dynamic flexibility, core strength, balance and overal neuromuscular control.

52
Q

Overhead Squat Procedure

Position

A

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

53
Q

Overhead Squat Procedure

Movement

A

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.

54
Q

Overhead Squat Procedure

Views

A
  1. View feet, ankle and knees from front. Feet should be straight with knees tracking in line with 2nd and 3rd toes
  2. View LPHC, shoulder and cervical complex from side. Tibia should remain in line with the torso while arms also stay in line with toroso.
55
Q

Overhead Squat Compensations

Anterior View

A

Feet: Do they flatten and/or turn out

Knees: Do knees move inward (adduct and internally rotate)

56
Q

Overhead Squat Compensations

Lateral View

A

LPCH: Does low back arch? Does toroso lean forward?

Shoulder: Do arm fall forward?

57
Q

Single Leg Squat Assessment

Position

A

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

58
Q

Single Leg Squat Assessment

Movement

A
  1. Have client squat to comfortable level and return to start
  2. Peform up to 5 reps before switching sides
59
Q

Single Leg Squat Assessment

Views

A

View knee from the front. Should track in line with foot, 2nd and 3rd toes.

60
Q

Single Leg Squat

Compensation

A

Does knee move inward,(adduct and internally rotate)

61
Q

Overhead Squat Compensations

LPHC

Excessive forward lean

A

Overactive: Soleus, Gastrocnemius, Hip Flexor Complex, Abdominal Complex.

Underactive: Anterior Tibalis, Glute Max, Erector Spinae

62
Q

Overhead Squat Compensations

LPHC

Low Back Arches

A

Overactive: Hip Flexor Complex, Erector Spinae

Latissimus dorsi

Underactive: Gluteus Maximus, Hamstring Complex, Intrinsic core stablizers,(transverse abdominis, multifidius, transversospinalis, internal oblique pelvic floor).

63
Q

Overhead Squat Compensations

Upper Body

Arms Fall Forward

A

Overactive: Latissimus dorsi, Teres Major, Pectoralis major/minor

Underactive: Mid/lower trapezius, Rhomboids, Rotator Cuff

64
Q

Overhead Squat Compensations

Feet

Turn out

A

Overactive: Soleus, Lateral Gastrocnemius, Bicepts Femoris,(short head)

Underactive: Medial gastrocnemius, Medial Hamstring Complex, Gracilis, Sartorius, Popliteus

65
Q

Overhead Squat Compensations

Knees Move Inward

A

Overactive: Adductor complex, Biceps Femoris,(short head), TFL, Vastus Lateralis.

Underactive: Gluteus medius/maximus, Vastus medialis oblique,(VMO)

66
Q

Single Leg Squat Compensation

Knee Moves Inward

A

Overactive: Adductor complex, Biceps femoris,(short head), TFL, Vastus Lateralis

Underactive: Glute medius/maximus, Vastus medialis oblique (VMO)

67
Q

Pushing Assessment Compensations

LPHC

Low Back Arches

A

Overactive: Hip flexors, Erector Spinae

Underactive: Intrinsic Core Stabalizers

68
Q

Pushing Assessment Compensations

Shoulder Complex

Shoulder Elevation

A

Overactive: Upper Trapezius, Sternocleidomastoid, Levator Scapluae.

Underactive: Mid/Lower Trapezius

69
Q

Pushing Assessment Compensations

Head

Migrates Foward

A

Overactive: Upper Trapezius, Sternocleidomastoid, Levator scapulae

Underactive: Deep Cervical Flexors

70
Q

Pulling Assessment Compensations

LPHC

Low Back Arches

A

Overactive: Hip Flexors, Erector Spinae

Underactive: Intrinsic Core Stabalizers

71
Q

Pushing Assessment Compensations

Shoulder Complex

Shoulder Elevation

A

Overactive: Upper Trapezius, Sternocleidomastoid, Levator Scapulae

Underactive: Mid/Lower Trapezius

72
Q

Pulling Assessment Compensations

Head

Head Protrudes Forward

A

Overactive: Upper trapezius, Sternocleidomastoid, Levator Scapulae

Underactive: Deep Cervical Flexors

73
Q

Performance Assessments

A

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.

74
Q

Upper Extremity Strength Assessment

A

Bench Press

75
Q

Lower Extremity Strength Assessment

A

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

NASM CPT (6 decks)

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