Final Exam - Domain Two Flashcards by LP Lane

What does PAR-Q stand for?

Physical Activity Readiness Questionnaire

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Determines safety or risk of exercising, identifies individuals who need medical evaluation, and will indicate whether or not a client needs to be referred to a physician for clearance if ‘yes’ is marked for any answer

PAR-Q (physical activity readiness questionnaire)

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What can lead to tight hip flexors, rounding of shoulders, and forward head?

Extended periods of sitting

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Can create pattern overload (e.g. arms constantly overhead–construction, painting, etc.–can lead to tight latissimus dorsi and weak rotator cuff)

Repetitive Movement Patterns

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Constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon, causing decreased dorsiflexion and over pronation (flat feet) from wearing what?

Dress Shoes

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Can cause elevated heart rate, blood pressure, and ventilation at rest and when exercising in addition to abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back

Mental Stress

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What is a strong predictor of future risk of injury?

Past injuries/surgeries

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What kind of past injury causes decreased neural control to the gluteus medius and maximus?

Ankle Sprains

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What kind of past injury causes decreases neural control to muscles that stabilize the kneecap?

Knee Injuries

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What kind of injuries are often the result of hip or ankle dysfunction?

Non-Contact Knee Injuries

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What kind of pain can cause decreased neural control of core stabilization muscles?

Low Back Pain

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What kind of injuries can lead to altered neural control of the rotator cuff?

Shoulder Injuries

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Can effect exercise performance; e.g. beta-blockers lower heart rate and blood pressure

Common Medications

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Medical conditions such as: hypertension and other cardiovascular conditions, cardiorespiratory conditions, diabetes, stroke, or cancer

Chronic Conditions

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Assessments to estimate the VO2max and determine cardiorespiratory exercise starting point

Submaximal Tests

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How do you calculate maximal heart rate using the straight percentage method? (easiest, less accurate)

HRmax = 220 - age

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How do you calculate maximal heart rate using the regression formula? (more accurate)

HRmax = 208 (0.7 x age)

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What are the three zones for the YMCA 3-minute step test?

65-75% HRmax (zone 1, very poor/poor/below average), 76-85% HRmax (zone 2, average/above average/good), and 86-95% HRmax (zone 3, excellent)

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Perform 96 steps per minute, on a 12-inch step, for 3 minutes and within 5 seconds of stopping, take recovery pulse for 60 seconds and match the recovery pulse to the proper HR zone

YMCA 3-minute step test

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First record weight, then walk 1 mile on a treadmill while recording the time and immediately record heart rate–calculate the VO2 score and match the VO2 score with age and sex in order to assign the proper HR zones (utilizes VO2 formula and chart)

Rockport Walk Test

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What are the three HR zones of the Rockport Walk Test?

Poor and fair = zone 1, average and good = zone 2, and very good = zone 3

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Measured with two fingers placed lightly along right side of arm, in line and just above thumb

Radial Pulse

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Measured on the neck; not a preferred method to use on clients

Carotid Pulse

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Heart rate when the body is not physically active

Resting Heart Rate (RHR)

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What is the average RHR for a male and female?

70 bpm for male, 75 bpm for female

What is the typical adult RHR range?

70 and 80 bpm

Trainers should take a professional class before using what reading on clients?

Blood Pressure

Pressure in the arteries after the heart contracts

Systolic Pressure

What is a healthy systolic pressure reading?

Less than 120 mm HG

Pressure within the arteries when the heart is resting and filling with blood

Diastolic Pressure

What is a healthy diastolic pressure reading?

Less than 80 mm HG

What are the five kinetic checkpoints?

Foot and ankle, knee, LPHC, shoulders, and head and cervical spine

Describe the feet in optimal posture from an anterior view

Straight and parallel, not flattened or externally rotated

Describe the feet in optimal posture from a lateral view

Neutral position, leg vertical at right angle to sole of foot

Describe the feet in optimal posture from a posterior view

Heels are straight and parallel, not pronated

Describe the knees in optimal posture from a anterior view

In line with toes, not adducted or abducted

Describe the knees in optimal posture from a lateral view

Neutral position, not flexed or hyperextended

Describe the knees in optimal posture from a posterior view

Neutral position, not adducted or abducted

Describe the LPHC in optimal posture from an anterior view

Level

Describe the LPHC in optimal posture from a lateral view

Neutral position, not anteriorly or posteriorly rotated

Describe the LPHC in optimal posture from a posterior view

Level

Describe the shoulders in optimal posture from an anterior view

Level, not elevated or rounded

Describe the shoulders in optimal posture from a lateral view

Normal kyphotic curve, not excessively rounded

Describe the shoulders in optimal posture from a posterior view

Level, not elevated or protracted

Describe the head/neck in optimal posture from an anterior view

Neutral, not tilted or rotated

Describe the head/neck in optimal posture from a lateral view

Neutral position, not in excessive extension

Describe the head/neck in optimal posture from posterior view

Neutral, not tilted or rotated

Blood lipid associated with cardiovascular disease and obesity

Cholesterol

High-density lipoproteins, aka "good cholesterol"

HDL

Low-density lipoprotein, aka "bad cholesterol"

LDL

What is a healthy total cholesterol level

Less than 200 mg/dL

A person with a BMI of 25 to 29.9, or is 25-30 lbs over recommended weight for height

Overweight

A person with a BMI of 30 or greater, or is at least 30 lbs over recommended weight for height

Obesity

Uses caliper to measure subcutaneous fat

Skin-fold Measurements

What are the four sites of skin-fold measurments?

Biceps (vertical fold), subscapular (45 degree fold), iliac crest (45 degree fold), and triceps (vertical fold) all on the right side of the body

Add total of measurements and compare to the solutions table to determine body fat percentage

Durnin-Wormsely Formula

Body Fat % x Scale Weight

Fat Mass

Scale Weight - Fat Mass

Lean Body Mass

Conducts electrical current through the body to estimate fat content

Bioelectrical impedance

Used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight

Underwater Weighing

Assess girth changes in the body; not accurate estimate of fatness--measure at the neck, chest, waist, hips, calves, and biceps

Circumference Measurements

Divide the waist circumference measurement by the hip measurement

Waist-to-hip Ratio

What waist-to-hip ratios for men and women increase risk for a number of diseases?

0.80 for women and 0.95 for men

A person's body weight compared to his/her height; not designed to assess body fat and risk of chronic disease increases at 25 or higher

Body Mass Index (BMI)

Assess upper extremity stability and agility

Davies Test

Assess lower extremity agility and neuromuscular control

Shark Skill Test

Estimates 1-rep maximum on overall upper body strength of pressing musculature

Bench Press Test

Estimates 1-rep squat maximum and overall lower body strength

Squat Test

Measures muscular endurance of the upper body; primarily pushing muscles

Push-up Test

Assesses agility, acceleration, deceleration, and neuromuscular control

LEFT Test

Assesses dynamic flexibility, core strength, balance, and overall neuromuscular control

Overhead Squat Assessment (OHSA)

For these clients, avoid power and speed assessments; perform push-up assessment on the knees; modify single-leg squat to simply single-leg balance; reduce range of motion for overhead squat

Pregnancy

For these clients, rockport walk test is preferred cardio assessment; consider single-leg balance modification of single-leg squat assessment; may need to perform push-up test on knees or with a bench

Obesity

What three things are out of scope for a fitness professional?

Diagnose, Prescribe, and Provide Counseling

Should happen every 4 weeks or when major changes in programming are occuring, when a client has shown significant signs of improvement, if the client is identifying new goals, and/or the client has major lifestyle changes (diets, smoking cessation, job change, etc.)

Reassessment