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Ace Personal Training Certification > chapter 8: physiological assessments > Flashcards

chapter 8: physiological assessments Flashcards

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1
Q

What are included in anthropometric measures?

A

height, weight, and or circumference

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2
Q

How much essential body fat is in women and men?

A

2-5% in men and 10-13% in women

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3
Q

What is hydrostatic weighing and what equation is it based on?

A

Density= Mass/volume

underater weghing, best way, not practical

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4
Q

What kind of fat is measured form a skin fold measurement?

A

Subcantaneous body fat. 50% of body fat is just below the skin surface

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5
Q

Where are the 3 sites measured for men on skinfold?

A

Chest- between armpit and middle of pec
Thigh- between hip and knee
Abdominal- one inch to right of belly button

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6
Q

What 3 sites are measured for women on skinfold?

A

Tricep- between shoulder and elbow
Thigh- between hip and knee joint
suprailium- Diagnal and slightly in front of ilium

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7
Q

All skinfold measuremtns are taken on which side of body>

A

Right side
read to the closest .5MM
Wait 20-30 seconds between measurements if you have to measure the same area

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8
Q

how do you determine body composition using skinfold?

A

add the three measurements and plug the value into one of the gender specific conversion tables OR use the measurements to determine body density (using formulas) and then use the Siri or Brozek equation to figure out body fat

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9
Q

What is overweight?

A

20% or more above ideal weight

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10
Q

What is overfat?

A

excess amount of body fat

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11
Q

What are some ways to measure body size?

A
  • Body Mass index
  • Girth measurements
  • Waist to hip ratio
  • waist circumference
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12
Q

How do you measure BMI?

A 
BMI= Weight (KG)/ Height squared in meters
BMI= (Weight (lb)/Height squared (inches) ) x 703
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13
Q

Where are the sites you measure girth?

A 
Abdomen
Arm
Buttocks
Calf
Forearm
Midthigh
Upperthigh
Waist
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14
Q

What are android and gynoid shapes?

A

Android: Apple shaped (fat in abdominal)
Gynoid: pear shaped (Fat in hips)

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15
Q

How do you determine waist to hip measurement?

A

the waist measurement is divided by the hip measurement

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16
Q

What is considered excellent and at risk for waist to hip ratio for men and women?

A

Men:
Excellent- less .85, At risk- greater .95
Women:
Excellent- less .75, at risk- greater .86

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17
Q

Why is visceral fat so dangerous>

A

It encroaches on vital organs, and it is associated with insulin resistance, hypertension, diabetes

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18
Q

For every 1 inch increase in waist circumference in men what health risks are found?

A
  • BP increased by 10%
  • Blood cholesterol increase by 8%
  • HDL increase by 15%
  • Triglycerides increase by 18%
  • Metabolic syndrome increase by 18%
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19
Q

What is considered a high waist circumference for men and women?

A

Men High- 39 inches

Women High- 35.1

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20
Q

Why are cardio test useful?

A
  • Determine functional capacity
  • Determine level of CO2 function
  • Determine underlying cardio abnormalities
  • reasses progress`
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21
Q

What are the equations for measuring Maximal HR?

A
  • 220- Age (standard deviation of +- 12 BPM)
  • 208 - (.7 x Age)
  • 206.9 - (.67 x Age)
22
Q

What are the 4 types of cardio tests?

A
  1. Cycle Ergometer Test- YMCA bike test
  2. Ventilatory threshold test (VT1 and VT2)
  3. Field Test- Rockport walking 1 mile, 1.5 mile run test
  4. Step test- YMCA submax step test
23
Q

What is 1 Met? Most ADL require how many Met’s?

A

The oxygen uptake at rest, 3.5 Ml/kg/min

Most ADL require 5 met

24
Q

What are indicators for those at risk for coronary event?

A
  • decrease or sig inc in BP with exercise
  • inadequate HR response to exercise
  • Exercise duration, cannot tolerate treadmill
  • HR Recovery- after exercise reduction 12 bpm in one minute after exercise.
25
Q

What is the most common cycle ergometer test, and what are advantage and disadvantage?

A

YMCA Bike Test
Advantage: controlled env, easy maintain, portable, easy measure HR and BP
Disadvantage: May underestimate Cardio fitness, BP may be higher than treadmill.

26
Q

how do you look at results for cycle Ergometer test?

A

Measure atleast 2 stages
Plot HR against workload to estimate VO2 max
Draw a line

27
Q

What are the 2 Ventilatory threshold tests?

A
  • Submaximal Talk test for VT1

- VT2 threshold test

28
Q

how do you determine the VT2 estimate?

A

multiply the average HR for the 15-20 minute high intensity exercise by .95

29
Q

What are the 2 Field tests?

A
  • Rockport Fitness Walking Test

- 1.5 mile run test

30
Q

What are the steps for comparing individuals with different body weights who achieve the same VO2 max?

A

Step 1: convert L/min to mL/min
Step 2: covert lb to kg
Step 3: divide mL/kg
Step 4: compare to see who has the higher oxygen uptake

31
Q

What are the Muscular endurance tests?

A
  • Push up test
  • Curl up test
  • Body weight squat test
32
Q

What are the muscular strength tests?

A

1 RM Bench press test
1 RM Leg Press Test
1 RM Squat test

33
Q

How do you calculate Relative Strength and what is it?

A

Relative strength is the maximal force a person is able to exert in relation to his or her body weight.
Relative strength= Absolute Strength/ Body Weight

34
Q

What is absolute strength?

A

The amount of weight lifted

35
Q

In the 1 RM bench press how much should you increase the weight by?

A

Increase by 5-10%

36
Q

How do the reps for the 1 RM Bench press show the intensity with each set?

A

Set 1: 5-10 reps, about 50% of 1`RM, rest 60 sec
Set 2: 3-5 reps, about 70 % of 1 RM, rest 60 sec
Set 3: 2-3 reps, about 85-80% of 1 RM, rest 2 min
Set 4: 1 rep, attain 1 RM score, 2-4 min rest

37
Q

You should reach 1 RM in how many sets?

A

3-5 sets

38
Q

What percent should you increase the weight by for 1 RM leg press and 1 RM squat test?

A

by 10-20%

39
Q

What is submaximal strength testing used for?

A

Determine the number of reps that are appropriate for client based on current training.
Also important to check right and left side muscle balance and balance of the agonist and antagoniost

40
Q

How do you predict 1 RM?

A

If you do 8 reps at 160 lbs look for the associated coefficient on p. 248. Multiply wight lifted by the coefficient to get 1 RM.

41
Q

What do assessments for the skill or performance related test test for?

A 
Balance
Power
Speed
Agility
Reactivity
Coordination
42
Q

How do you measure Power?

A 
Power = Force x Velocity 
Or Power= Work/Time
Force=Mass x acceleration
Velocity=distance/time
Work=Force x distance
43
Q

What are the tests for anaerobic power?

A
  • Standing Long Jump test

- Vertical jump test

44
Q

What are the speed, agility, and quickness tests?

A
  • Pro agility test

- 40 yard dash

45
Q

The pro agility test is defined as what?

A

20 yard agility test or the 5-10-5 shuffle

46
Q

What is the 1 RM table that shows percent of 1 RM

A 
1 rep= 100%
2 reps=95%
3 reps= 93%
4 reps= 90%
5 reps= 87%
6 reps= 85%
7 reps= 83%
8 reps= 80%
9 reps= 77%
10 reps= 75%
11 reps= 70%
12 reps= 67%
15 reps= 65%
47
Q

how do you figure out approximate weight when you reach goal body fat assuming lean body fat stays the same?

A 
Ex. 180 lbs with 20% body fat goal of 15%
100%-20%= 80%
180lbs x .8= 144 lbs
100%-15%= 85%
144/.85 = 169
48
Q

Stop the test if the client exerpeinces which symptoms?

A

During the administration of any exercise test involving exertion, trainers must always be aware of identifiable signs or symptoms that merit immediate test termination and possible referral to a qualified healthcare professional. These symptoms include:

  • Onset of angina, chest pain, or angina-like symptoms
  • Significant drop ( >10 mmHg) in systolic blood pressure (SBP) despite an increase in exercise intensity
  • Excessive rise in blood pressure (BP): SBP >250 mmHg or diastolic blood pressure (DBP) >115 mmHg
  • Excess fatigue, shortness of breath, or wheezing (does not include heavy breathing due to intense exercise)
  • Signs of poor perfusion: lightheadedness, pallor (pale skin), cyanosis (bluish coloration, especially around the mouth), nausea, or cold and clammy skinIncreased nervous system symptoms (e.g., ataxia, dizziness, confusion, syncope)
  • Leg cramping or claudication
  • Subject requests to stop
  • Physical or verbal manifestations of severe fatigue
  • Failure of testing equipment
49
Q

Measuring the Vo2 max in a lab measures the collection and analys of what during maximal exericise?

A

Exhaled air

50
Q

A male that is over what is considered obese?

A

Over 25%

51
Q

The ventilatory threshold test is not recommended for who?

A

This type of testing is not recommended for:

Individuals with certain breathing problems [asthma or other chronic obstructive pulmonary disease (COPD)]Individuals prone to panic/anxiety attacks, as the labored breathing may create discomfort or precipitate an attackThose recovering from a recent respiratory infection

Ace Personal Training Certification (22 decks)

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