exercise assessments Flashcards
CRF plays a major role in function and correlates strongly to
disease and lifespan
CRF tests identify
VO2 max
exercise professionals must be able to recognize indicators for test termination during CRF: signs of ___, ____, or ____ disease
cardiovascular, metabolic, pulmonary
indications for test termination (9)
- no longer comfortable
- skin becomes pale
- fails to keep cadence for 20s+
- inability to focus
- faintness, dizziness, lightheaded
- upset somach or vomiting symptoms
- dysfunction in breathing
- chest pain
- side stitch, cramp, strain, fatigue
5 common CRF assessments
1 mile walk
12 min run
1.5 mile run
3 min step test
yo-yo beep test
1 mile walk test is a goof assessment for
novice, older, or significantly deconditioned clients
1 mile walk test equipment
1 mile course, stopwatch
1 mile walk test
client walks as quickly as possible for 1 mile
the trainer must immediately assess and record their heart rte at the finish line for use in equation
12 minute run test is a good assessment for
clients demonstrating higher CRF
12 min run test equipment
measured track, stopwatch
12 min run test
on a measured track, the client runs as quickly as possible for 12 mins; periods of walking and jogging are acceptable if the overall exertion is maximal
the trainer identifies the total distance covered in 12 mins
12 min distance (miles): <1
VO2 max:
<25
12 min distance (miles): 1.0-1.24
VO2 max:
25-33.7
12 min distance (miles): 1.25-1.49
VO2 max:
33.8-42.5
12 min distance (miles): 1.5-1.74
VO2 max:
42.6-51.5
12 min distance (miles): 1.75-2
VO2 max:
51.6-60.2
12 min distance (miles): >2
VO2 max:
> 60.2
1.5 mile run test is a good assessment for
fit clients with higher CRF
1.5 mile run test
on a measured track, the client must run as quickly as possible for 1.5 miles. periods of walking and jogging are acceptable if the overall exertion is maximal
the moment the client covers 1.5 mil, the trainer records the total time for completion which is used in an equation
3 minute step test is a good assessment for
novice or deconditioned clients who cannot perform a maximal effort test effectively
3 minute step test step height
16.25in
3 min step test
client steps ip and down on the step at a pace set by a metronome for 3 min (speed dictated by gender)
15 second recovery HR is taken within 5-20 secs following the test
yoyo beep test is a good assessment for
athletic clients with relatively high CRF who are adept at changes in direction and giving maximal effort
yo-yo beep test
the client sprints until failure via 20m shuttle runs between cones at a set metronome pace
10 sec recovery is given between attempts
number of shuttles completed is recorded
muscular fitness test includes assessments of
muscular strength, endurance, power, anaerobic capacity
strength balance ratios should be examined to reveal
limitations and areas prone to injury
muscle balance ratio goals
1. trunk flexors:extensors
2. hip flexors:extensors
3. shoulder flexors:extensors
4. knee flexors:extensors
5. shoulder int. rotator:ext. rotator
6. elbow extensors:flexors
7. ankle plantar flexors:dorsiflexors
1:1
1:1
2:3
2:3
3:2
1:1
3:1
risk for injury due to mechanical strain is ___ during strength assessments
elevated
4 common muscular strength assessments
multi-rep bench press
3-5 RM squat test
10 RM leg press test
pull up test
multi rep bench press test is a good assessment of upper body strength for
clients with adequate shoulder function
multi-rep bench press test
after a series of warm up sets the client presses ~85% of their max (5-7 rep) as many times as possible, not exceeding 8 reps
reps and weight achieved are used in the 3% formula
3% formula
[(0.03 x reps performed) + 1.0] x total weight
[(0.03 x Reps __________) + 1.0] x weight used __________ lb.
(__________ + 1.0) x __________ lb.
Estimated Bench Press 1RM = __________ lb.
multi-rep bench press test:
1RM can be estimated to obtain
bench press strength rating
bench press strength rating
estimated 1RM / body weight
3-5 RM squat test is a good assessment of lower-body strength for
clients familiar/practiced in the back squat and who are proficient performing heavily-loaded, compound lifts
3-5 RM squat test
client squats 90% of their max (4-5 reps)
3-5 RM squat test estimated 1RM can be used to obtain
back squat strength rating
10 RM leg press test is a good assessment for
novice clients not proficient in compound lifts that require stability
each rep of 10 RM leg press test is performed to ___ degree knee flexion
90
pull up test is a good assessment of
upper body pulling strength
pull up test
each rep starts with the arms fully extended, and the chin must pass the bar without leg assistance or momentum, hanging between reps is permitted
male pull up:
below average
average
above average
<7
8-10
>11
female pull up:
below average
average
above average
0
1
>1
a client who performs three push ups or one modified pull up is not being assessed for ___ but rather ____
endurance, strength
if the client cannot perform a single repetition of a movement in testing
the test is not appropriate
muscular endurance tests should always be above ___ reps
10
estimation errors are common during muscular endurance tests; common contributors include
inadequate practice
unclear scoring criteria, indiscriminate scoring
client is not used to the effort required
trainer allows movement compensations
trainer allows limited ROM
3 common muscular endurance tests
push up, modified pull up, abdominal curl up
push up test is a good assessment of
upper body by pressing endurance relative to BW
push up test
client performs as many push ups as possible until failure with strict form
modified pull up test is a good assessment of
upper body pulling endurance relative to body weight
modified pull up test
as many reps as possible until failure with strike form
modified pull up males:
above average
average
below average
> 22
14-21
<14
modified pull up females:
above average
average
below average
> 9
4-8
<4
abdominal curl up test is a good assessment of
trunk endurance for most clients
abdominal curl up test
as many reps as possible at a pace dictated by metronome (40 bpm) with strict form
power
amount of work performed in a given time
power is a key component in
functional health, especially older adults
anaerobic capacity
measures the rate of power decline
3 common muscular power and anaerobic capacity tests
non-countermovement vertical jump test, 30 second chair stand test, anaerobic power step
non-countermovement vertical jump test
maximal effort vertical jump against a wall; 3 attempts given, highest jump is recorded
vertical jump classification
age 21-25 males
above avg
avg
below avg
> 25.7
18.7-25.6
<18.7
vertical jump classification
age 26-30 males
above avg
avg
below avg
> 25.2
18.6-25.1
<18.6
vertical jump classification
age 21-25 females
above avg
avg
below avg
> 16.6
11.6-16.5
<11.6
vertical jump classification
age 26-30 females
above avg
avg
below avg
> 16.4
11.6-16.3
<11.6
30 second chair stand test
stand upright and sits fully back down as many times as possible in 30 seconds
90 degree knee flexion, arms across chest
anaerobic power step test
client steps on and off a box as fast as possible for 60 sec
90 degree knee flexion
flexibility is critical to
maintaining functional movement abilities, improving performance, reduce risk for injury
flexibility testing is ___ specific while mobility resting examines _______
joint
cooperative movement capabilities of multiple joints
___ or ____ can be used to measure flexibility/mobility, but ____ are useful
goniometer, floor mats with line patterns
visual assessments
apley back scratch test
attempt to touch fingers together behind back
muscles assessed in apley back scratch test
rotator cuff, deltoids, lats, triceps, shoulder capsule
apley back scratch test scoring
1- good: fingers are touching
2- borderline: fingers are not touching but <2 in apart
3- needs work: fingertips are >2 in apart
errors in apley back scratch testing:
upper humerus ______
lower humerus ______
lower humeral head _______
upper arm not fully_____
lower arm shoulder ____
lower arm scapula ____
rotates forward
angles outward
migrates forward
flexed
drops
wings out
modified Thomas test
attempt to extend their leg to a position where the hamstring contacts the bench without moving the other leg
muscles assessed in modified Thomas
hip flexors, hip capsule restrictions
modified Thomas test scores
1-good: straight leg or flexed knee contact with bench
2-borderline: hamstring <1in
3-needs work: hamstring >1in
trunk extension test
attempts to fully extend their arms while keeping the iliac crests at the top of their pelvic in contact with the ground
muscles assessed in trunk extension test
hip flexors, abdominals
trunk extension test scoring with suprasternal notch measurement
excellent: >12in
good: >8in
fair: >4in
trunk extension test scoring with iliac crest measurement
good: hip remains on ground
borderline: <1 in
needs work: >1in
trunk flexion test
attempts to reach as far as possible between their hips while seated on a bench
muscles assessed in trunk flexion
lower back, erector spinae
knee flexion test
attempt to pull their heel all the way to their glute while lying flat on the ground
trunk flexion test scoring
good: alignment of the centers of shoulder and hip capsules
borderline: <1 in deviation between center of capsule
needs work: >1 in deviation between center of capsule
muscles assessed in knee flexion test
quads, hip flexors
knee flexion test scoring
good: heel touches glute without hip flexion
borderline: <1 in heel without hip flexion
needs work: >1 in with or without tip flexion
active knee extension test
flex their hip as far as possible while keeping knee fully extended
muscles assessed in active knee extension test
hamstrings
active knee extension test scoring
good: lateral malleolus and the hip capsules
borderline: <3in deviation between center of capsule
needs work: >3 in deviation between center of capsule
overhead squat test
perform a full overhead squat while being assessed eat each joint, starting at the feet, for movement compensations
common errors in OH squat test
heels turn in
knees in or out
hip ab/adduction
excess dorsiflexion or heels rise
arching or rounding of the back
PPT
arms bend and/or fall forward
shoulder blades wing
OH squat: feel externally rotate
potential tightness
potential weakness
soleus, lateral gastroc
medial gastroc, tibialis post.
OH squat: feet flatten
potential tightness
potential weakness
peroneal complex
tibialis post.
OH squat: heel rise
potential tightness
potential weakness
soleus
anterior tibialis
OH squat: hip abduct
potential tightness
potential weakness
piriformis, iliopsoas, sartorius, biceps femoris
adductors, semitendinosis, semimembranosis
OH squat: hip adduct
potential tightness
potential weakness
adductors, medial hamstring
gute max, med
OH squat: hips internally rotate
potential tightness
potential weakness
medial hamstring, TFL, IT band, glute med
deep glute hip rotator
OH squat: lumbar hyperextension
potential tightness
potential weakness
iliopsoas, lumbar erectors, lats, quadratus lumborum
gluteals, rectus abdominis, obliques
OH squat: lumbar flexion
potential tightness
potential weakness
obliques, hamstrings, rectus abdominal, adductor Magnus
iliposoas, lumbar erectors, lats, quadratus lumborum
OH squat: protruded abdomen
potential tightness
potential weakness
iliospsoas, lumbar erectors, quadrados lumborum
rectus abdominis, obliques, glute max, transverse abdominis
OH squat: arms forward
potential tightness
potential weakness
lats, pecs, upper abdominals
infraspinatus, teres minor, mid trap
OH squat: elbows bent
potential tightness
potential weakness
pec major, lats
infraspinatus, teres minor, mid trap
OH squat: shoulder blade wing
potential tightness
potential weakness
pec major, serrates anterior
mid traps, rhomboids
Which of the following cardiorespiratory fitness tests would be the best choice for a novice, poorly conditioned client?
a. Yo-Yo beep test
b. 12 minute run test
c. 3 minute step test
d. 1.5 mile run test
c
Which of the following VO2max values would be considered average for a male in his 20s?
a. 35 ml/kg/min
b. 44 ml/kg/min
c. 48 ml/kg/min
d. 55 ml/kg/min
b
Which of the following should have a strength balance ratio of 1:1?
a. Knee flexors: Knee extensors
b. Shoulder flexors: Shoulder extensors
c. Trunk flexors: Trunk extensors
d. All of the above are correct
c
Which of the following contributes to the high prevalence of estimation errors during a muscular endurance test?
a. Inadequate practice of the movement involved
b. The criteria used for scoring each repetition performed is not made clear
c. The trainer allows movement compensations during repetitions and still counts them as correct
d. All of the above are correct
d
Which of the following has been devised to assess muscular power among older adults?
a. The countermovement vertical jump test
b. The 3 minute step test
c. The 30-second chair stand test
d. The modified pull-up test
c
Which of the following assesses tightness in the lower back?
a. The trunk extension test
b. The modified Thomas test
c. The trunk flexion test
d. The knee flexion tes
c
the ___ test for assessing cardiorespiratory fitness requires the client to sprint until failure via 20m shuttle runs at a pace set by a metronome
yo-yo beep
during the anaerobic power step test the client must step on and off a box as fast as possible for ___ seconds
60
true or false: the 10 RM leg press test is the optimal lower-body strength assessments for advanced clients who can lift significant weight
false
true or false: a client who performed two push ups during the push up test for muscular endurance is not actually being assessed for endurance, but rather strength
true
true or false: the Apley back scratch test assesses tightness in the rotator cuff, shoulder capsule, and latissimus dorsi
true
using the 3% formula, estimate. clients 1RM bench press who performed the Multi-rep bench press test using 215lbs for 8 reps
265 lbs
identify at least three signs that a cardiorespiratory fitness test should be terminated for the clients safety
a. the subject no longer feels comfortable performing the test
b. the subject’s skin becomes pale
c. the cadence cannot be met for >20 sec
d. the subject loses their ability to focus
e. the subject experiences faintness, dizziness, lightheadedness, an upset stomach, vomiting symptoms, chest pain, difficulty breathing, a side stitch, cramping, or significant strain with fatigue
identify the potential tightness involved for each of the following observations during the overhead squat assessment
a. the hips adduct
b. the abdomen protrudes
c. the arms are bent
a. adductors (groin), medial hamstrings
b. iliopsoas (hip flexors), lumbar erectors, quadratus lumborum
c. pectoralis major, latissimus dorsi
