Domain 2 Flashcards
What Does PAR-Q Stand For?
Physical Activity Readiness Questionnaire (PAR-Q)
What is PAR-Q?
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
Side effects of Extended Periods of Sitting
can lead to tight hip flexors, rounding of shoulders, and forward head
Side effects of Repetitive Movement Patterns
can create pattern overload (ex. arms constantly overhead- construction, painting, etc)
can lead to tight latissimus dorsi (BACK) and weak rotator cuff
Side effects of Dress Shoes
constantly plantarflexed (FLEXED FOOT), position leads to tight gastrocnemius (CLAF), soleus (CALF), and Achilles tendon, causing decreased dorsiflexion and over-pronation (flat-feet)
What Does Mental Stress Cause?…
elevated heart rate, blood pressure, and ventilation at rest and when exercising
abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and lower back
Past Injuries and Surgeries are a predictor of what?
strong predictor of future risk of injury
Common Medications…
can effect exercise performance
ex. beta blockers lower heart rate and blood pressure
Chronic Conditions
medical conditions such as hypertension and other cardiovascular conditions, cardiorespiratory conditions, diabetes, stroke, or cancer
Submaximal Tests
assessments to estimate VO2max and determine cardiorespiratory exercise starting point
Straight Percentage Method Formula
HRmax2 = 220 - age (easy - less accurate)
Regression Formula
HRmax = 208 - (0.7 x age)
MORE ACCURATE
YMCA 3-minute Step Test
- perform 96steps/min on 12 inch step for 3 minutes
- within 5 seconds of stopping, take recovery pulse for 60 seconds
Which zone is:
very poor / poor / below average
zone 1
Which zone is:
average / above average/ good
zone 2
Which zone is:
excellent
zone 3
What is the HR Zone Percentage of Zone 1
65 - 75%
What is the HR Zone Percentage of Zone 2
76 - 85%
What is the HR Zone Percentage of Zone 3
86 - 95%
Rockport Walk Test
- record weight
- walk 1 mile on treadmill
- record 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 proper HR zone
Radical Pulse
measured with two fingers placed lightly along right side of arm, in line and just above thumb
Carotid Pulse
measured on the neck; not a preferred method to use on clients
Resting Heart Rate (RHR)
heart rate when the body is not physically active
What is the average heart rate for a: MALE
70 bpm
What is the average heart rate for a: FEMALE
75 bpm
What is the typical RHR adult range?
between 70 and 80 bpm
Blood Pressure
there are two types of readings (Systolic and Diastolic); trainers should take a professional course before using with clients
Systolic
pressure within the arteries after the heart contracts
Diastolic
pressure within the arteries when the heart is resting and filling with blood
What is a HEALTHY SYSTOLIC
less than 120 mm Hg
What is a HEALTHY DIASTOLIC
less than 80 mm Hg
Kinetic Chain Checkpoints
foot and ankle, knee, LPHC, shoulders, head, and cervical spine
Cholesterol
blood lipid associated with cardiovascular disease and obesity
HDL
high density lipoprotein - AKA “good cholesterol”
LDL
low density lipoprotein - AKA “bad cholesterol”
What is a healthy total cholesterol level?
less than 200 mg/dL
Overweight
a person with a BMI of 25 to 29.9 or is 25 - 30lbs over recommended weight for height
Obesity
a person with a BMI of 30 or greater, or is at least 30lbs over recommended weight for height
Skin-fold Measurement
use caliper to measure subcutaneous fat (FAT STORED JUST BENEATH SKIN)
What are the 4 sites of skin-fold measurements
bicep (vertical fold) triceps (vertical fold) subscapular (45 degree fold) iliac crest (45 degree 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 the % of body fat
Fat Mass Formula
body fat % x scale weight
Lean Body Mass Formula
scale weight - fat mass
Bioelectrical Impedance
conducts electrical current through the body to estimate fat content
Underwater Weighing
used in exercising labs ; lean mass sinks - fat mass floats
Circumference Measurements
assesses girth changes in the body
NOT ACCURATE ESTIMATE OF FATNESS
What do you measure for circumference measurements?
neck, chest, waist, hips, calves, and biceps
Wait - to - Hip Ratio
DIVIDE the waist circumference measurement by the hip measurement
Body Mass Index (BMI)
a persons weight compared to his/her height
What are TWO key concepts about BMI?
- not designed to assess body fat
- risk of chronic diseases increases with a BMI of 25 or greater
Davies Test
assesses UPPER extremity STABILITY and AGILITY
Shark Skill Test
assesses LOWER extremity AGILITY and NEUROMUSCULAR control
Bench Press Test
estimates 1 rep maximum on overall UPPER BODY STRENGTH of pressing musculature
Squat Test
estimates 1-rep squat maximum and overall LOWER BODY STRENGTH
Push-Up Test
measures muscular endurance of the UPPER BODY
LEFT test
assesses AGILITY, ACCELERATION, DECELERATION, and NEUROMUSCULAR CONTROL
Overhead Squat Assessment (OHSA)
assesses DYNAMIC FLEXIBILITY, CORE STRENGTH, BALANCE, and OVERALL NEUROMUSCULAR CONTROL
Single-leg squat
assesses dynamic flexibility, core strength, balance and overall neuromuscular control
Pushing Assessment
assesses movement efficiency and potential muscle imbalance during PULLING MOVEMENTS
Gait Assessment
assesses movements efficiency and potential muscle imbalances during WALKING and RUNNING
What is the Rockport Walk Test
a field test that estimates the VO2 max in males and females between the ages of 20 and 69; participants walk one mile as QUICK as they can
Fitness Professionals CAN NOT
- diagnose medical conditions
- prescribe or provide treatment or rehabilitation of any injury or disease
- prescribe diets
- provide counseling (mental health)
When Should Re-Assessment Happen?
every 4 weeks
client shows changes
new goals arise
lifestyle changes
