Chapter 6: Testing and Evaluation Flashcards
What are the six areas that can be screened for assessment?
- Cardiovascular endurance
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
- Lifestyle habits
What is the six step approach to performing a health assessment?
Step 1: preliminary consultation Step 2: information gathering Step 3: perform the assessment Step 4: interpret the results Step 5: develop an action plan/program Step 6: follow-up
What information / forms should be provided to the client during step 1?
- Informed consent form
- PAR-Q
- Preliminary instructions (dress, pre-assessment meal, dangers and risks)
What are some key areas to be screened during step 2?
- Family history
- Cigarette smoking
- Hypertension
- Hypercholesterolemia
- Impaired fasting glucose
- Obesity
- Sedentary lifestyle
- Age
What areas is a personal trainer allowed to assess?
A. Cardiovascular endurance B. Body composition - Anthropometrics C. Flexibility D. Muscular strength E. Muscluar endurance
If a person’s RHR is 100 bpm or above, what should you do?
Retake RHR after 5 minutes. If the RHR remains high, the person should not be permitted to participate in aerobic, muscular strength or muscular endurance tests
What BP range is considered Hypertension Stage 1? Stage 2?
Stage 1: 140-159 mmHg or 90-99 mmHg
Stage 2: > 160 mmHg or > 100 mmHg
Name two examples for cardio-respiratory assessments
Fitness walking test (1-mile walk)
Fitness run test (1.5-mile run)
Give examples of body composition testing and evaluation methods
- Hydrostatic (underwater) weighing
- Bioelectrical impedance
- BMI
What is a healthy body fat range for a woman? For a man?
Woman 18-25%
Man 11-18%
What is the percentage body fat for obese women? For obese men?
Women 32%+
Men 25%+
Calculate Laura’s BMI (BMI = kg / m2)
Laura weighs 142 lbs and her height is 5’8”
- 142 lbs divided by 2.2 lbs = 64.55 kg
- 5’ multiplied by 12” = 60 + 8 = 68” x 2.54 cm = 173 cm
- To convert cm into m, divide 173 cm by 100 = 1.73 m
- Square her height: 1.73 m x 1.73 m = 2.99 m2
- Divide weight (64.55 kg) by height squared (2.99 m2)= 21.6
- Laura’s BMI is 21.6 - normal weight category
What is a healthy normal weight range according to the BMI Reference Chart?
Between 18.5 - 24.9
Calculate Laura’s WHR (WHR = waist (cm) / hip (cm))
Laura’s waist measurement = 76 cm
Laura’s hip measurement = 89 cm
Waist (76 cm) divided by hip (89 cm) = 0.85 - moderately high risk
Calculate John’s WHR (WHR = waist (in) / hip (in))
John’s waist measurement = 34 in
John’s hip measurement = 33 in
Waist (34 in) divided by hip (33 in) = 1.03 - high risk
What are the classifications for waist to hip ratios for men?
High risk > 1.0
Moderate to high risk 0.90 - 1.0
Lower risk < 0.90
What are the classifications for waist to hip ratios for women?
High risk > 0.85
Moderate to high risk 0.80 - 0.85
Lower risk < 0.80
What are the four girth measurements you will have to demonstrate competency in?
- Waist - most noticeable narrowing
- Hips - where the bum sticks out the most
- Thigh - measure mid-thigh to be safe
- Upper arm - can be flexed (peak of the biceps) or arm hanging to the side
Describe the protocol for performing the trunk flexion test
- Do light cardiovascular activity to warm up the leg muscles
- Stretch hamstrings and low back muscles (e.g. modified hurdlers stretch for 20 sec on each leg)
- Feet 12 inches apart
- Heels aligned with the tape measure at the 15 inch mark
- Fingers should maintain contact with the tape
- Reach as far forward as possible, palms down and one hand placed on top of the other. Hold the position of maximum reach for 2 seconds (keep legs straight)
- Repeat the assessment. The score is the most distant point reached with the fingertips and measured to the nearest quarter inch
What are the two muscular tests you must be familiar with?
- Push-up test - score is the total number of push-ups performed before reaching exhaustion (the push-up is complete when the chest touches the fist of the partner and returns to the start position with arm fully extended)
- Curl-up test - perform as many curl-ups as you can in 60 sec (raise head and chest off the floor until the elbows touch the knees or thighs, then return to the starting position)
According to Canada’s Food Guide, what is the recommended number of servings per day for the four food groups?
Grain products: 5-12 Vegetables & fruit: 5-20 Milk products: - children 4-9 years: 2-3 - youth 10-16 years: 3-4 - adults: 2-4 - pregnant and breast-feeding women: 3-4 Meat & alternatives: 2-3
The WHR provides a means of estimating abdominal obesity, known to specifically increase which health risks?
Type 2 diabetes, hypertension, and hyper-cholesterolemia
What BP range is considered prehypertension?
120-139 mmHg or 80-89 mmHg
What is the average percentage of body fat for women athletes? For male athletes?
Women 14-20%
Men 6-13%