Final Exam - Domain Two Flashcards
What does PAR-Q stand for?
Physical Activity Readiness Questionnaire
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)
What can lead to tight hip flexors, rounding of shoulders, and forward head?
Extended periods of sitting
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
Constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon, causing decreased dorsiflexion and over pronation (flat feet) from wearing what?
Dress Shoes
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
What is a strong predictor of future risk of injury?
Past injuries/surgeries
What kind of past injury causes decreased neural control to the gluteus medius and maximus?
Ankle Sprains
What kind of past injury causes decreases neural control to muscles that stabilize the kneecap?
Knee Injuries
What kind of injuries are often the result of hip or ankle dysfunction?
Non-Contact Knee Injuries
What kind of pain can cause decreased neural control of core stabilization muscles?
Low Back Pain
What kind of injuries can lead to altered neural control of the rotator cuff?
Shoulder Injuries
Can effect exercise performance; e.g. beta-blockers lower heart rate and blood pressure
Common Medications
Medical conditions such as: hypertension and other cardiovascular conditions, cardiorespiratory conditions, diabetes, stroke, or cancer
Chronic Conditions
Assessments to estimate the VO2max and determine cardiorespiratory exercise starting point
Submaximal Tests
How do you calculate maximal heart rate using the straight percentage method? (easiest, less accurate)
HRmax = 220 - age
How do you calculate maximal heart rate using the regression formula? (more accurate)
HRmax = 208 (0.7 x age)
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)
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
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
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
Measured with two fingers placed lightly along right side of arm, in line and just above thumb
Radial Pulse
Measured on the neck; not a preferred method to use on clients
Carotid Pulse
Heart rate when the body is not physically active
Resting Heart Rate (RHR)
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