Chapter 6 - Show up Fitness Review summary Flashcards
Which scenario demonstrates a personal trainer correctly assessing a first-time client?
Select one:
- *a. Assess the client’s cardiorespiratory fitness after reviewing a current health-history questionnaire.
b. Have the client fill out a PAR-Q medical history after the overhead squat assessment is performed.
c. Avoid movement assessments if a client has been diagnosed with hypertension.
d. Refer the client to a health care professional if he answers “no” to one or more questions on the PAR-Q.
What is the likely cause of an excessive forward lean during the overhead squat assessment?
Select one:
a. Overactive erector spinae and hip extensor complex
b. Overactive adductors complex and biceps femoris (short head)
* *c. Overactive hip flexor complex and soleus
d. Overactive latissimus dorsi and teres major
Which of the following tests estimates an individual’s cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for a standard time limit?
Select one:
a. Rockport walk test
b. Cycle ergometer test
* *c. YMCA 3-minute step test
d. Run test
Which of the following is true for the upper extremity strength assessment?
Select one:
a. For the greatest degree of accuracy, perform 8-10 repetitions.
b. Perform this assessment for clients with weight-loss goals.
* *c. Client should warm-up with up to 8-10 repetitions using light resistance.
d. Rest interval between attempts should be 4 to 5 min.
A new client performs the Rockport walk test and scores in the “good” category of cardiovascular fitness. Up to which of the following percentages of maximal heart rate should this client train?
Select one:
a. 0.95
* *b. 0.85
c. 0.65
d. 0.75
he observation of excessive forward lean during an overhead squat assessment is most likely caused by which of the following?
Select one:
- *a. An overactive abdominal complex and gastrocnemius
b. An overactive abductor complex and anterior tibialis
c. An overactive transverse abdominis and gluteus maximus
d. An overactive pectoralis major and teres major
• READ CHAPTER 6,7,14. Over 60% of their exam will be from these chapters.
Things to know: ParQ, Subjective & Objective Information.
• Physical Activity Readiness Questionnaire (PAR-Q). Medical history questionnaire
to determine client’s capabilities to participate in exercise and/or red flags for
coronary artery disease (CAD)
• Subjective information = client’s profession. Information they give you.
• Objective information = you the trainer obtain i.e. resting measurements / body
fat %• BMI (greater than 30 obese / 25-29.9 overweight) Once an individual attains
a BMI of greater than 25, chances double for CAD, diabetes, and cancer.
Durnin-Womersley Body Fat 4 sites:
Waist-to-hip ratios:
- Durnin – Womersley Body Fat (calipers) 4 sites:
- Bicep / Triceps / Suprailiac / Subscapularis
• Waist-to-hip ratios: greater than .80 for females / .95 for males is a risk factor.
Cardio Testing:
-Cardio Testing
• YMCA 3-minute step test
-12-inch step, 96-steps/min. Record clients heart rate for 1-minute
• Rockport Test
-1-mile walk. Record clients heart rate to determine which zone to put them in.
HR Max
Zones:
220-age = heart rate max
• If client receives a below average / very poor = zone 1
• If client receives an average / good = zone 2
• If client receives an excellent = zone 3
• Zone 1 = 220-age x .65 - .75
• Zone 2 = 220-age x .76 - .85
• Zone 3 = 220-age x .86 - .95
5-Kinectic chain checkpoints:
Posture testing (5-kinectic chain checkpoints = feet / knees / lumbo-pelvic hip complex (LPHC) / shoulders / head) • Overhead Squat • Single Leg Squat • Push • Pull
Performance Testing:
-Performance testing-
• Upper body Agility = Davies test
- Push-up position with hands 36-inches apart
- Record how many times hands touch each other within 15-seconds. Repeat 3x.
• Lower body Agility = Shark Skill Test
- Single leg test hoping into squares (9 squares on a grid)
- Deduct .10 seconds if clients hands come off hips, hop into wrong square, do not
return to middle square and if non-hoping leg touches down.
• Upper body strength = Bench Press
• Lower body strength = Squat
• Upper body endurance = push-ups
Compensations: Checkpoint Upper Body/ OVERATIVE
Lateral View-Arms fall forward
Latissimus Dorsi
Teres major
Pectorals major/minor
SMR: Thoracic Spine/Lats
Static stretch: Lats ball stretch/pec wall stretch
Compensations: Checkpoint Upper Body/OVERACTIVE
Lateral View- Shoulders elevate/(pushing/pulling assessment)
Upper Trapezius
Sternocleidomastoid
Lavator Scapulae
SMR: Upper Traps (Thera cane)
Static stretch: upper trap/scalene
Compensations: Checkpoint Upper body/OVERACTIVE
Lateral View- Head protrudes forward (pushing/pulling assessment)
Upper Trapezius
Sternocleidomastoid
Lavator Scapula
SMR: Upper traps (thera cane)
Static stretch: uppers traps/scalene stretch
Compensations: Checkpoint LPHC/OVERACTIVE
Lateral view- Excessive forward lean
Soleus
Gastrocnemius
Hip flexor complex (TFL, rectus femoris, psoas)
Abdominal complex (rectus abdominus, external obliques)
20-30 seconds/Tempo: 4-2-1 SMR: Gastroc/Soleus SMR: Quads Static: gastroc stretch Static: kneeling hip flexor stretch
Compensations: Checkpoint LPHC/OVERACTIVE
Lateral view- Low back arches
Hip flexor complex
Erector spinae
Latissimus dorsi
SMR: Quads
SMR: Lats
Static: kneeling hip flexor stretch
Static: Lat ball stretch
Compensations: Checkpoint Feet/OVERACTIVE
Anterior view-Feet turn out
Soleus
Lateral gastrocnemius
Biceps femoris
SMR: Gastoc/soleus
SMR: biceps femoris
Static: gastorc stretch
Static: supine biceps femoris stretch
