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
