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ISSA S&C > Chapter 8: Assessments > Flashcards

Chapter 8: Assessments Flashcards

1
Q

What should assessments evaluate?

A

Health

Fitness

Performance

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2
Q

What are the most common injury risks for clients?

A

Poor technique, overuse, lack of functional strength, and poor movement patterns

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3
Q

What is heart rate variability training?

A

Measures the distinct time between heartbeats known as interbeat intervals

HRV is easily affected by stress

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4
Q

What’s an average healthy HRV?

A

Ages 20-25: 55 and 105 milliseconds

Over 65: 25 and 45 milliseconds

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5
Q

What’s included in basic fitness assessments?

A

Flexibility
Posture
Mobility
General strength

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6
Q

What is posture?

A

the position of an individual’s body in space

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7
Q

What’s the difference between static and dynamic posture?

A

Static posture is maintaining the same position for a length of time without moving, while dynamic posture is during a task or range of motion

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8
Q

What’s the preferred nomenclature for posture?

A

Ideal or not ideal

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9
Q

What is ideal posture?

A

A condition of muscular control contributing to an individual’s well-being, proper movement patterns, reduced injury risk, minimal pain, and optimal performance

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10
Q

What are muscle imbalances?

A

When muscles surrounding a joint are abnormally weakened or overactive and thus limit the joint’s movement

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11
Q

Explain the 4 main back dysfunctions

A

Lordosis: increased inward curving of the lower spine
Kyphosis: excessive forward rounding of the back
Flat back: reduction of the normal curve in the lower spine
Scoliosis: sideways curvature of the spine

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12
Q

What is postural control?

A

An individual’s ability to maintain control over their posture and maintain this equilibrium

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13
Q

What is neutral alignment?

A

A position directly between the extremes of motion at a joint; equilibrium of body posture

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14
Q

What is adaptive shortening?

A

Muscle fiber shortening from overuse or extended time in a shortened length or from repetitious movement

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15
Q

What is stretch weakness?

A

When a muscle is lengthened beyond its physiological neutral but still within its normal range of motion

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16
Q

What is upper crossed syndrome (UCS):?

A

A combination of overactive and under-active muscles in the shoulder, chest, and neck regions

Typically consists of rounded shoulders, curvature in the neck and upper back, and forward head (in front of the body)

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17
Q

What is lower crossed syndrome (LCS)?

A

A combination of overactive and underactive muscles in the lower back, abdominals, and hips

Typically consists of a forward pelvic tilt and excessive arching of the lower back

18
Q

What are the dynamic posture assessments?

A

Gait assessment
Standard squat assessment
Overhead squat assessment
Lunge assessment

19
Q

What is a corrective exercise?

A

Exercises geared toward injury prevention and optimal movement patterns focusing on reducing muscle adhesions (knots), strengthening weak musculature, stretching overactive muscles, and improving functional movement

20
Q

What is the goal of a cardiorespiratory assessment?

A

To determine an individual’s VO2 max

21
Q

What are two effective ways a trainer may test a client’s VO2 max?

A

Rockport walk test and the Cooper run test

22
Q

Why is the three-minute step test a less effective option?

A

it has a lower percentage of participant completion

23
Q

What is agility?

A

The ability to move quickly and easily

24
Q

What is strength?

A

the ability to exert muscular force under a given condition

25
Q

How do athletes translate strength into athletic performance?

A

by using bilateral movement, eccentric training and loading, and variable resistance training

26
Q

What is force?

A

An action capable of changing the motion of an object

27
Q

What is maximal strength? How long can it be sustained?

A

The maximum amount of force a muscle can produce by activating the largest motor units; 5-15 seconds

28
Q

What us power?

A

The maximal amount of force and velocity that can be produced by the neuromuscular system at a given load

29
Q

What is work capacity?

A

The maximum amount of exercise an athlete can recover from to elicit a positive adaptation

30
Q

What is the 10-point scale that measures the athlete’s rate of perceived exertion (RPE) on an analogue scale?

A

Borg CR10 scale

31
Q

What’s the proper warmup for a 1RM attempt?

A

3 warm-up sets of 2 reps each, with progressively heavier loads

32
Q

What are the options of a 2-3RM test?

A

Increases the chances of finding the right load in less time

Uses a lower total load for those concerned about (or who are prone to) injury

33
Q

What is relative strength?

A

How strong an athlete is in relation to their body weight

34
Q

What is explosive strength?

A

The ability to express maximum force in minimal time, expressed as F = m x a

35
Q

What is the rate at which an athlete can develop force with rapid voluntary contraction?

A

Rate of force development (RFD)

36
Q

What’s the relevance of RFD?

A

An athlete builds explosive strength by increasing the RFD of the prime mover, which then allows them to be more explosive in less time

37
Q

How is RFD increased?

A

By heavy resistance strength training, which increases muscle contractility and neural drive (in the form of motor neuron outflow)

38
Q

What is speed strength?

A

The ability of the neuromuscular system to create the largest impulse in the shortest amount of time with maximum load

SS=(FxD)/T

39
Q

What does the equation SS=(FxD)/T imply?

A

You can increase speed strength by

  • Producing more force in the same amount of time
  • Producing the same amount of force in less time
  • Producing more force in less time
40
Q

What does HRV reflect?

A

The heart’s ability to react to changing environments

The balance of blood pressure, gas exchange, and blood vessel diameter

ISSA S&C (16 decks)

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