Domain 2 Flashcards
What is the physical activity readiness questionnaire?
Determines safety or risk of exercising.
• Identifies individuals who need medical evaluation.
• If a client answers YES to one or more questions, refer to a physician.
What are the effects of extended periods of sitting?
Can lead to: tight hip flexors, rounding of shoulders, and forward head.
What are the effects of repetitive movement patterns?
Can create pattern overload (e.g., arms constantly overhead – construction, painting, etc. – can lead to tight latissimus dorsi and weak rotator cuff).
What are the effects of dress shoes?
Constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon,
causing decreased dorsiflexion and over pronation (flat feet).
What are the effects of mental stress?
Elevated heart rate, blood pressure, and ventilation at rest and when exercising.
• Abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back
What is a strong predictor of future risk of injury?
Past injuries/surgeries
What are the effects of ankle sprains?
Ankle sprains decrease neural control to the gluteus medius and maximus.
What are the effects of knee injuries?
Knee injuries decrease neural control to muscles that stabilize the kneecap.
What are the effects of non-contact knee injuries?
Non-contact knee injuries are often the result of hip or ankle dysfunction.
What are the effects of low back pain?
Low back pain can cause decreased neural control of core stabilization muscles.
What are the effects of shoulder injuries?
Shoulder injuries can lead to altered neural control of the rotator cuff.
What are the effects of common medications?
Can effect exercise performance; e.g., beta-blockers lower heart rate and blood
pressure.
What are chronic conditions?
Medical conditions such as: hypertension and other cardiovascular conditions, cardiorespiratory conditions, diabetes, stroke, or cancer.
What is are submaximal tests?
Assessments to estimate VO2max and determine cardiorespiratory exercise starting point.
How do you calculate maximal heart rate?
Straight percentage method: HRmax = 220 – age …easiest, less accurate.
Regression formula: HRmax = 208 – (0.7 × age) …more accurate.
What is the YMCA Step Test?
Perform 96 steps per minute, on 12-inch step,
for 3 minutes.
• Within 5 seconds of stopping, take recovery
pulse for 60 seconds.
• Match recovery pulse to chart in text.
• Assign to proper HR zone:
o Very poor / poor / below average = zone 1 65-75%
o Average / above average / good = zone 2 76-85%
o Excellent = zone 3 86-95%
What is the Rockport walk test?
Record weight. • Walk 1 mile on a treadmill. • Record the time. • Immediately record heart rate. • Calculate the VO2 score using the formula in the text. • Match the VO2 score with age and sex to the chart in the text. • Assign to proper HR zone: o Poor and fair = zone 1 o Average and good = zone 2 o Very good = zone 3
What is radial pulse?
Measured with two fingers placed lightly along right side of arm, in line and just above thumb.
What is carotid pulse?
Measured on the neck; not a preferred method to use on clients.
What is resting heart rate?
Heart rate when the body is not physically active.
Average RHR for a: male = 70 bpm; female = 75 bpm. Typical adult RHR range = between 70 and 80 bpm.
What is blood pressure?
Trainers should take a professional course to learn before using with clients. Two readings:
• Systolic—pressure within the arteries after the heart contracts. Healthy systolic = less than 120 mm Hg.
• Diastolic—pressure within the arteries when the heart is resting and filling with blood. Healthy diastolic = less than 80 mm Hg.
What are kinetic chain checkpoints?
Foot and ankle, knee, LPHC, shoulders, and head and cervical spine.
What is optimal posture in the static postural assessment from the anterior view?
Feet- Straight and parallel, not flattened o externally rotated
Knees- In line with toes, not adducted or abducted
LPHC- Level
Shoulders- Level, not elevated or rounded
Head/neck- Neutral, not tilted or rotated
What is optimal posture in the static postural assessment from the lateral view?
Feet- Neutral position, leg vertical at right angle to sole of foot
Knees- Neutral position, not flexed or hyperextended
LPHC- Neutral position, not anteriorly or posteriorly rotated
Shoulders- Normal kyphotic curve, not excessively rounded
Head/neck- Neutral position, not in excessive extension
What is optimal posture in the static postural assessment from the posterior view?
Feet- Heels are straight and parallel, not pronated
Knees- Neutral position, not adducted or abducted
LPHC- Level
Shoulders- Level, not elevated or protracted
Head/neck- Neutral, not tilted or rotated
What are the shortened muscles in pronation distortion syndrome?
Gastrocnemius, soleus, peroneals, adductors Iliotibial (IT) band, hip flexor, complex Biceps femoris (short head)
What are the lengthened muscles in pronation distortion syndrome?
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, vastus medialis, hip external rotators
What are the shortened muscles in lower crossed syndrome?
Gastrocnemius, soleus, adductors, hip flexor complex, latissimus dorsi, erector spinae
What are the lengthened muscles in lower crossed syndrome?
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transversus abdominis, internal obliques
What are the shortened muscles in upper crossed syndrome?
Upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor
What are the lengthened muscles in upper crossed syndrome?
Deep cervical flexors, serratus anterior, rhomboids, middle trapezius, lower trapezius, teres minor, infraspinatus
What is cholesterol?
Cholesterol—blood lipid associated with cardiovascular disease and obesity.
• HDL—high-density lipoprotein, aka “good cholesterol.”
• LDL—low-density lipoprotein, aka “bad cholesterol.”
• Healthy total cholesterol level = less than 200 mg/dL.
What is overweight?
A person with a BMI of 25 to 29.9, or is 25-30lbs over recommended weight for height.
What is obesity?
A person with a BMI of 30 or greater, or is at least 30lbs over recommended weight for height.
What is the skin fold assessment?
Uses caliper to measure subcutaneous fat.
• 4 sites: biceps (vertical fold), triceps (vertical fold), subscapular (45° fold), iliac crest (45° fold). All on the right side of the body.
• Durnin-Wormsely formula—add total of measurements and compare to the solutions table in the textbook to determine body fat percentage.
What is fat mass?
Body fat % × scale weight
What is lean body mass?
Scale weight – fat mass.
What is bioelectrical impedance?
Conducts electrical current through the body to estimate fat content
What is underwater weighing?
Used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight.
What are circumference measurements?
Assess girth changes in the body; not accurate estimate of fatness.
Measure at the neck, chest, waist, hips, calves, and biceps.
What is the waist-to-hip ratio?
Divide the waist circumference measurement by the hip measurement.
• Ratios greater than 0.80 for women and 0.95 for men increases risk for a number of diseases.
What is the Davies test?
Assesses upper extremity stability and agility
What is the shark skill test?
Assesses lower extremity agility and neuromuscular control.
What is the bench press test?
Estimates 1-rep maximum on overall upper body strength of pressing musculature.
What is the squat test?
Estimates 1-rep squat maximum and overall lower body strength.
What is the push up test?
Measures muscular endurance of the upper body; primarily pushing muscles.
What is the LEFT test?
Assesses agility, acceleration, deceleration, and neuromuscular control.
What is the overhead squat assessment?
Assesses dynamic flexibility, core strength, balance, and overall
neuromuscular control.
What are the two kinetic chain checkpoints in the lateral view on the overhead squat assessment?
LPHC and upper body
What are the three possible compensations on the lateral view of the overhead squat assessment?
Excessive forward lean, low back arches, and arms fall forward
Which are the overactive muscles responsible for an excessive forward lean in the OHS?
Soleus, gastrocnemius, hip flexor complex, abdominal complex
Which are the underactive muscles responsible for an excessive forward lean in the OHS?
Anterior tibialis, gluteus maximus, erector spinae
Which are the overactive muscles responsible for a low back arch in the gait assessment?
Hip flexor complex, erector spinae, latissimus dorsi
Which are the underactive muscles responsible for a low back arch in the gait assessment?
Gluteus maximus, hamstring complex, intrinsic core stabilizers
What is the body mass index?
BMI- a person’s weight compared to his/her height.
• Not designed to assess body fat.
• Risk of chronic disease increases with a BMI of 25 or greater.
Which are the overactive muscles responsible for excessive rotation in the gait assessment?
External obliques, adductor complex, hamstrings
Which are the underactive muscles responsible for excessive rotation in the gait assessment?
Gluteus medius/maximus, intrinsic core stabilizers
Which are the overactive muscles responsible for a hip hike in the gait assessment?
Quadratus lumborum (opposite side), TFL/gluteus minimus (same side)
Which are the underactive muscles responsible for a hip hike in the gait assessment?
Adductor complex (same side), gluteus medius (same side)
Which are the overactive muscles responsible for rounded shoulders in the gait assessment?
Pectorals, latissimus dorsi
Which are the underactive muscles responsible for rounded shoulders in the gait assessment?
Middle and lower trapezius, rotator cuff
Which are the overactive muscles responsible for a forward head in the gait assessment?
Upper trapezius, levator scapulae, sternocleidomastoid
Which are the underactive muscles responsible for a forward head in the gait assessment?
Deep cervical flexors
What are the considerations for assessments with pregnant women?
Avoid power and speed assessments; perform push-up assessment on the knees; modify singleleg squat to simply single-leg balance; reduce range of motion for overhead squat.
What are the considerations for assessments with obese people?
Rockport walk test is preferred cardio assessment; consider single-leg balance modification of
single-leg squat assessment; may need to perform push-up test on knees or with a bench.
What are personal trainers not trained to do?
Diagnose medical conditions.
• Prescribe or provide treatment or rehabilitation of any injury or disease.
• Prescribe diets.
• Provide counseling (mental health).
When should reassessments happen?
Every 4 weeks or when major changes in programming are occurring.
• When a client has shown significant signs of improvement.
• If the client is identifying new goals.
• If the client has major lifestyle changes (diets, smoking cessation, job change, etc.)
Which are the overactive muscles responsible for arms falling forward in the OHS?
Latissimus dorsi, teres major, pectoralis major/minor
Which are the underactive muscles responsible for arms falling forward in the OHS?
Middle/lower trapezius, rhomboids, rotator cuff
What are the two kinetic chain checkpoints in the anterior view on the overhead squat assessment?
Feet and knees
What are the two possible compensations on the anterior view of the overhead squat assessment?
Feet turn out, knees move inward
Which are the overactive muscles responsible for feet turning out in the OHS?
Soleus, lateral gastrocnemius, bicep femoris (short head)
Which are the underactive muscles responsible for feet turning out in the OHS?
Medial gastrocnemius, medial hamstring complex, gracillis, sartorius, popliteus
Which are the overactive muscles responsible for knees moving inward in the OHS and the SLS?
Adductor complex, biceps femoris (short head), TFL, vastus lateralis
Which are the underactive muscles responsible for knees moving inward in the OHS and the SLS?
Gluteus maximus, gluteus medius, vastus medialis oblique (VMO)
What is the view and the kinetic chain checkpoint for the single-leg squat assessment and the only compensation?
Anterior, knees, knees move inward
What is the pushing assessment?
Assesses movement efficiency and potential muscle imbalances during pushing
movements.
What are the kinetic chain checkpoints for the pushing assessment and the compensation for each?
LPHC - low back arches
Shoulder complex - shoulder elevation
Head - head protrudes forward
What are the overactive and underactive muscles in a low back arch during the pushing assessment?
Over- hip flexors, erector spinae
Under- Intrinsic core stabilizers
What are the overactive and underactive muscles in shoulder elevation during the pushing assessment?
Over- Upper trapezius, sternocleidomastoid, levator scapulae
Under- Mid trapezius, lower trapezius
What are the overactive and underactive muscles in the head protruding forward during the pushing assessment?
Over- Upper trapezius, sternocleidomastoid, levator scapulae
Under- Deep cervical flexors
What is the gait assessment?
Assesses movement efficiency and potential muscle imbalances during walking and
running.
What are the kinetic chain checkpoints in the gait assessment?
Feet, knees, LPHC, head, shoulders
What are the possible compensations in the gait assessment?
Feet flatten, feet turn out, knees move inward, low back arches, excessive rotation in hips, hip hike, rounded shoulders, head protrudes forward
Which are the overactive muscles responsible for flat feet in the gait assessment?
Peroneal complex, lateral gastrocnemius, bicep femoris (short head), TFL
Which are the underactive muscles responsible for flat feet in the gait assessment?
Anterior tibialis, posterior tibialis, medial gastrocnemius, gluteus medius
Which are the overactive muscles responsible for feet turning out in the gait assessment?
Soleus, lateral gastrocnemius, biceps femoris (short head), TFL
Which are the underactive muscles responsible for feet turning out in the gait assessment?
Medial gastrocnemius, medial hamstring, gluteus medius/maximus, gracillis, sartorius
Which are the overactive muscles responsible for knees moving inward in the gait assessment?
Adductor complex, biceps femoris (short hed), TFL, lateral gastrocnemius, vastus lateralis
Which are the underactive muscles responsible for knees moving inward in the gait assessment?
Medial hamstring, medial gastrocnemis, gluteus medius/maximus, vastus medialis oblique, anterior tibialis, posterior tibialis,
