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Personal Training > Fitness Assessment > Flashcards

Fitness Assessment Flashcards

1
Q

Moderate risk in PAR-Q

A

two or more cardiovascular disease risk factors in the PAR-Q (If clients answer “yes” to one or more PAR-Q questions, refer them to a physician for screening or clearance before starting an exercise program)

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2
Q

Ankle sprains may decrease neural control to which muscles?

A

Gluteus medius and Gluteus maximus, which can lead to poor control of the lower extremities during activity, which may lead to injury (such as knee injury)

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3
Q

Knee ligament injuries may decrease neural control to which muscles?

A

Muscles that stabilize the patella.

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4
Q

Low back injuries may decrease neural control to which muscles?

A

Core stabilizers, which may further lead to dysfunction in upper and lower extremities

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5
Q

Shoulder injuries may decrease neural control to which muscles?

A

rotator cuff, which may lead to instability of the shoulder joint

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6
Q

Value of resting vs exercise heart rate assessments

A

Resting - fairly good for overall CR fitness

Exercise - strong indicator of CR sytem responsiveness and adaptation to exercise

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7
Q

Target Heart Rate Training Zone 1

A

Builds aerobic base and aids in recovery

Max heart rate x 0.65-0.75

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8
Q

Target Heart Rate Training Zone 2

A

Increases aerobic and anaerobic endurance

Max HR x 76-85%

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9
Q

Target Heart Rate Training Zone 3

A

Builds high-end work capacity

Max HR x 86-95%

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10
Q

Max Heart Rate Formula (straight percentage method)

A

HRmax = 220-age

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11
Q

NASM (Durnin) formula sites to calculate body fat

A

biceps (vertical fold over center of biceps)
triceps (vertical fold over center of triceps)
subscapular (45-degree angle, 1-2cm below angle of scapula)
iliac crest (45-degree angle just above crest medial to axillary line)
Sum total of all 4 measurements and check chart

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12
Q

Circumference measurements benefits

A

can be used on obese clients (don’t do SKF)
good for comparison and progression
good for assessing fat patterns and distributions
inexpensive
easy
low error rate
used for waist circ. and waist:hip ratios

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13
Q

Sites for circumference measurements

A

neck @ Adam’s apple
chest @ nipple line
waist @ narrowest and above hip bones, or at navel
hips @ widest
thighs 10inches above patella
calves @ max circumference
biceps with arm extended, palm forward, @ max circ

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14
Q

Waist:hip ratio

A

smallest part of waist : largest part of hips

Ratio > 0.8 for women or 0.95 for men is associated with increased risk for disease

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15
Q

BMI

A

weight (kg) / height (m2)

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16
Q

Normal BMI

A

22.0-24.99

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17
Q

Overweight BME

A

25.0 -29.99

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18
Q

Obese BMI (high risk)

A

30.0 +

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19
Q

Underweight BMI

A
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20
Q

YMCA 3 minute step test

A

Step 1: 3 minute steps on 12-inch step at 96/minute (to recording or metronome)
Step 2: Sit immediately; within 5 seconds begin counting heart rate for 60 seconds as recovery pulse
Step 3: Compare recovery pulse to chart
Step 4: Determine the appropriate starting program and target heart rate zone
poor/very poor/below avg = zone 1 = 65-75%
avg/above avg/good = zone 2 = 76-85%
excellent = zone 3 = 86-95%

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21
Q

Rockaport Walk Test

A

Step 1: record weight, walk 1 mi as fast as possible on a treadmill, record time it takes
Step 2:record client HR immediately and calculate VO2 via formula
Step 3: determine the starting program range by comparing to chart

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22
Q

Pronation distortion Syndrome - describe

A

knees internally rotated (knock knee), ankles everted (foot pronation/flat feet)

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23
Q

Pronation distortion - short muscles

A 
gastroc, soleus
peroneals
adductors
IT band
hip flexor complex
biceps femoris (short head)
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24
Q

Pronation distortion - lengthened muscles

A

ant/post tibs
vastus medialis
gluteus max/med
hip external rotators

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25
Q

Pronation distortion - possible injuries

A

plantar faciitis
posterior tib tendonitis (shin splints)
patellar tendonitis
low back pain

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26
Q

Lower crossed syndrome - description

A

anterior tilt to pelvis (arched lower back)

27
Q

Upper crossed syndrome - description

A

forward head and rounded shoulders

28
Q

Lower crossed syndrome - short muscles

A 
gastroc/soleus
hip flexor complex
adductors
lat dorsi
erector spinae
29
Q

Lower crossed syndrome - lengthened muscles

A

ant/post tibs
glut med/max
transv abd
internal oblique

30
Q

lower crossed syndrome - possible injuries

A

hamstring strain
ant knee pain
low back pain

31
Q

Upper crossed syndrome - short muscles

A 
upper trap
levator scapulae
SCM
scalenes
lat dorsi
teres major
subscapularis
pec major/minor
32
Q

Upper crossed syndrome - lengthened muscles

A 
deep cervical flexors
serratus anterior
rhomboids
mid and lower trap
teres minor
infraspinatus
33
Q

Upper crossed syndrome - possible injuries

A

headaches
biceps tendonitis
rotator cuff impingement
thoracic outlet syndrome

34
Q

Kinetic chain check points

A 
foot and ankle
knee
lumbo-pelvic-hip complex
shoulders
head and C-spine
35
Q

Anterior static postural assessment

A

foot/ankle straight and parallel, not flat or ext rotated
knees in line with toes, not ab/adducted
LPHC - level with both AS iliac spines in same transv plane
shoulders level, not elevated or rounded
head neutral, not tilted or rotated

36
Q

Lateral static postural assessment

A

foot/ankle: heels straight and parallel not pronated
knees: neutral, not flexed nor hyperextended
LPHC: level, no lumbar extension or flexion (rotated)
Shoulders: normal curve, not excessively rounded
head: neutral, not excessive extension

37
Q

Posterior static postural assessment

A

foot/ankle: heels straight, not pronated
knees: neutral, not add/abducted
LPHC: level
Shoulders (and scap): level, not elevated or protracted
scapulae parallel and 3-4 in apart medially
Head: neutral, not tilted/rotated

38
Q

Overhead Squat Assessment procedure

A

feet shoulder width apart, shoes off
arms overhead, fully extended
squat to height of chair seat and stand - 5x
observe ant and lat

39
Q

checkpoints for overhead squat

A

feet - flatten, turn out?
knees: move inward?
LHPC: excessive forward lean? low back arches?
shoulders: arms fall forward?

40
Q

Single Leg Squat Assessment procedure

A

hands on hips, eyes straight ahead
foot pointed straight ahead, knee/LPHC neutral
squat to a comfortable level then stand - 5X, switch sides

41
Q

Single Leg Squat Assessment checkpoints

A

knee: does it move inward?

42
Q

Pushing Assessment procedure

A

stand, abd drawn inward, toes forward split stance
press cable handles forward (ant, horizontally) and return
up to 20 reps

43
Q

Pushing Assessment checkpoints

A

LPHC: low back arches?

shoulder: elevate?
head: migrates forward?

44
Q

Pulling Assessment procedure

A

stand, abd drawn in, split stance, feet sho width
pull horizontal cables toward body and return
up to 20 reps

45
Q

Pulling Assessment checkpoints

A

LPHC: low back arches?

shoulders: elevate?
head: migrate forward?

46
Q

Overhead squat: overactive muscles with excessive forward lean

A

soleus/gastroc
hip flexor complex
abdominal complex

47
Q

Overhead squat: underactive muscles with excessive forward lean

A

Ant tib
glut. max.
erector spinae

48
Q

Overhead squat: overactive muscles with arching low back

A

hip flexor complex
erector spinae
lat dorsi

49
Q

overhead squat: underactive muscles with arching low back

A

glut. max.
hamstring complex
intrinsic core stabilizers

50
Q

Overhead Squat: over active muscles when arms fall forward

A

Lat dorsi
teres major
pec major and minor.

51
Q

Overhead squat: underactive muscles when arms fall forward

A

mid/lower traps
rhomboids
rotator cuff

52
Q

Overhead squat: overactive muscles when feet turn out

A 
soleus, lat gastroc
biceps fem (short head)
53
Q

overhead squat: underactive muscles when feet turn out

A 
Med gastroc,
med hams
gracilis
sartorius
popliteus
54
Q

Overhead squat: overactive muscles when knees move inward

A

adductor complex
biceps femoris (short head)
TFL
vastus lateralis

55
Q

Overhead squat: underactive muscles when knees move inward

A

glut med/max

vastus medialis oblique (VMO)

56
Q

Single leg squat: overactive muscles when knee moves inward

A

adductor complex
biceps femoris (short head)
TFL
Vastus lateralis

57
Q

Single leg squat: underactive muscles when knee moves inward

A

glutes

vastus medialis oblique

58
Q

Pushing assessment: overactive muscles when low back arches

A

hip flexors

erector spinae

59
Q

Pushing assessment: underactive muscles when low back arches

A

intrinsic core stabilizers

60
Q

pushing assessment: overactive muscles when shoulders elevate

A

upper trap
SCM
levator scapulae

61
Q

Pushing assessment: underactive muscles when shoulders elevate

A

mid/lower traps

62
Q

Pushing assessment: overactive muscles when head migrates forward

A

upper trap
SCM
levator scapulae

63
Q

Pushing assessment: underactive muscles when head migrates forward

A

deep cervical flexors

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