Equations/Performance Tests/ Cardio Tests & Zones Flashcards
Lean body mass
Scale weight - fat mass
Tanaka Equation
208 - (.7 x age)
HRR
(HR max - HRrest) x target intensity + HR rest
Heart Rate Reserve ~ Karvonen method
Target Heart Rate
PT: Bench Press
Strength
PT: Push-Up
Endurance
PT: Shark Skill
lower body agility (single leg hop back & forth into correct boxes)
PT 40 yrd dash
Max Speed
PT: LEFT Test
agility (run, back pedal, shuffle, Carioca, sprint)
PT: Pro shuttle 5-10-5
agility (run 5 yds, run 10yds back, run 5yds back)
CT: YMCA
step onto 12” box for 1min aiming for 96steps for total of 3min
CT: Rockport “Talk Test”
Walk a mile as fast as you can
CT: 1.5 mile
run 1.5miles as fast as you can
Cardio Zone 1
poor, 65-75% HR
Cardio Zone 2
good/fair, 76-85% HR
Cardio Zone 3
very good, 86-95% HR
When do you test HR to determine zones?
Test HR after cardio testing to determine where your client lies
Static Stretching
1-3 sets, 30sec [phase 1]
Active (Active Isolated) Stretching
1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4]
Functional (Dynamic) Stretching
1set, 10-15reps, 3-10exercises [phase 5] ex: prisoner squat
SAQ: Speed
the ability to move the body in one direction as fast as possible (ex: 40yd dash)
SAQ: Agility
the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)
SAQ: Quickness
the ability to react in all 3 planes of motion (ex: ladders, side shuffle)
SAQ: Different Population (Youth/Seniors)
Youth = red light green light Seniors = stand up to figure 8
How long should beginners wait before attempting SAQ drills again?
48-72 hours
SAQ Cues
knees straight ahead, neutral spine
