Equations/Performance Tests/ Cardio Tests & Zones

Question 1

Lean body mass

Answer 1

Scale weight - fat mass

Question 2

Tanaka Equation

Answer 2

208 - (.7 x age)

Question 3

HRR

Answer 3

(HR max - HRrest) x target intensity + HR rest

Question 4

Heart Rate Reserve ~ Karvonen method

Answer 4

Target Heart Rate

Question 5

PT: Bench Press

Answer 5

Strength

Question 6

PT: Push-Up

Answer 6

Endurance

Question 7

PT: Shark Skill

Answer 7

lower body agility (single leg hop back & forth into correct boxes)

Question 8

PT 40 yrd dash

Answer 8

Max Speed

Question 9

PT: LEFT Test

Answer 9

agility (run, back pedal, shuffle, Carioca, sprint)

Question 10

PT: Pro shuttle 5-10-5

Answer 10

agility (run 5 yds, run 10yds back, run 5yds back)

Question 11

CT: YMCA

Answer 11

step onto 12” box for 1min aiming for 96steps for total of 3min

Question 12

CT: Rockport “Talk Test”

Answer 12

Walk a mile as fast as you can

Question 13

CT: 1.5 mile

Answer 13

run 1.5miles as fast as you can

Question 14

Cardio Zone 1

Answer 14

poor, 65-75% HR

Question 15

Cardio Zone 2

Answer 15

good/fair, 76-85% HR

Question 16

Cardio Zone 3

Answer 16

very good, 86-95% HR

Question 17

When do you test HR to determine zones?

Answer 17

Test HR after cardio testing to determine where your client lies

Question 18

Static Stretching

Answer 18

1-3 sets, 30sec [phase 1]

Question 19

Active (Active Isolated) Stretching

Answer 19

1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4]

Question 20

Functional (Dynamic) Stretching

Answer 20

1set, 10-15reps, 3-10exercises [phase 5] ex: prisoner squat

Question 21

SAQ: Speed

Answer 21

the ability to move the body in one direction as fast as possible (ex: 40yd dash)

Question 22

SAQ: Agility

Answer 22

the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)

Question 23

SAQ: Quickness

Answer 23

the ability to react in all 3 planes of motion (ex: ladders, side shuffle)

Question 24

SAQ: Different Population (Youth/Seniors)

Answer 24

Youth = red light green light
Seniors = stand up to figure 8

Question 25

How long should beginners wait before attempting SAQ drills again?

Answer 25

48-72 hours

Question 26

SAQ Cues

Answer 26

knees straight ahead, neutral spine