Fitness Assessment

Question 1

Moderate risk in PAR-Q

Answer 1

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)

Question 2

Ankle sprains may decrease neural control to which muscles?

Answer 2

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)

Question 3

Knee ligament injuries may decrease neural control to which muscles?

Answer 3

Muscles that stabilize the patella.

Question 4

Low back injuries may decrease neural control to which muscles?

Answer 4

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

Question 5

Shoulder injuries may decrease neural control to which muscles?

Answer 5

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

Question 6

Value of resting vs exercise heart rate assessments

Answer 6

Resting - fairly good for overall CR fitness

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

Question 7

Target Heart Rate Training Zone 1

Answer 7

Builds aerobic base and aids in recovery

Max heart rate x 0.65-0.75

Question 8

Target Heart Rate Training Zone 2

Answer 8

Increases aerobic and anaerobic endurance

Max HR x 76-85%

Question 9

Target Heart Rate Training Zone 3

Answer 9

Builds high-end work capacity

Max HR x 86-95%

Question 10

Max Heart Rate Formula (straight percentage method)

Answer 10

HRmax = 220-age

Question 11

NASM (Durnin) formula sites to calculate body fat

Answer 11

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

Question 12

Circumference measurements benefits

Answer 12

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

Question 13

Sites for circumference measurements

Answer 13

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

Question 14

Waist:hip ratio

Answer 14

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

Question 15

BMI

Answer 15

weight (kg) / height (m2)

Question 16

Normal BMI

Answer 16

22.0-24.99

Question 17

Overweight BME

Answer 17

25.0 -29.99

Question 18

Obese BMI (high risk)

Answer 18

30.0 +

Question 19

Underweight BMI

Question 20

YMCA 3 minute step test

Answer 20

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%

Question 21

Rockaport Walk Test

Answer 21

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

Question 22

Pronation distortion Syndrome - describe

Answer 22

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

Question 23

Pronation distortion - short muscles

Answer 23

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

Question 24

Pronation distortion - lengthened muscles

Answer 24

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

Question 25

Pronation distortion - possible injuries

Answer 25

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

Question 26

Lower crossed syndrome - description

Answer 26

anterior tilt to pelvis (arched lower back)

Question 27

Upper crossed syndrome - description

Answer 27

forward head and rounded shoulders

Question 28

Lower crossed syndrome - short muscles

Answer 28

``` gastroc/soleus hip flexor complex adductors lat dorsi erector spinae ```

Question 29

Lower crossed syndrome - lengthened muscles

Answer 29

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

Question 30

lower crossed syndrome - possible injuries

Answer 30

hamstring strain ant knee pain low back pain

Question 31

Upper crossed syndrome - short muscles

Answer 31

``` upper trap levator scapulae SCM scalenes lat dorsi teres major subscapularis pec major/minor ```

Question 32

Upper crossed syndrome - lengthened muscles

Answer 32

``` deep cervical flexors serratus anterior rhomboids mid and lower trap teres minor infraspinatus ```

Question 33

Upper crossed syndrome - possible injuries

Answer 33

headaches biceps tendonitis rotator cuff impingement thoracic outlet syndrome

Question 34

Kinetic chain check points

Answer 34

``` foot and ankle knee lumbo-pelvic-hip complex shoulders head and C-spine ```

Question 35

Anterior static postural assessment

Answer 35

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

Question 36

Lateral static postural assessment

Answer 36

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

Question 37

Posterior static postural assessment

Answer 37

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

Question 38

Overhead Squat Assessment procedure

Answer 38

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

Question 39

checkpoints for overhead squat

Answer 39

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

Question 40

Single Leg Squat Assessment procedure

Answer 40

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

Question 41

Single Leg Squat Assessment checkpoints

Answer 41

knee: does it move inward?

Question 42

Pushing Assessment procedure

Answer 42

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

Question 43

Pushing Assessment checkpoints

Answer 43

LPHC: low back arches? shoulder: elevate? head: migrates forward?

Question 44

Pulling Assessment procedure

Answer 44

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

Question 45

Pulling Assessment checkpoints

Answer 45

LPHC: low back arches? shoulders: elevate? head: migrate forward?

Question 46

Overhead squat: overactive muscles with excessive forward lean

Answer 46

soleus/gastroc hip flexor complex abdominal complex

Question 47

Overhead squat: underactive muscles with excessive forward lean

Answer 47

Ant tib glut. max. erector spinae

Question 48

Overhead squat: overactive muscles with arching low back

Answer 48

hip flexor complex erector spinae lat dorsi

Question 49

overhead squat: underactive muscles with arching low back

Answer 49

glut. max. hamstring complex intrinsic core stabilizers

Question 50

Overhead Squat: over active muscles when arms fall forward

Answer 50

Lat dorsi teres major pec major and minor.

Question 51

Overhead squat: underactive muscles when arms fall forward

Answer 51

mid/lower traps rhomboids rotator cuff

Question 52

Overhead squat: overactive muscles when feet turn out

Answer 52

``` soleus, lat gastroc biceps fem (short head) ```

Question 53

overhead squat: underactive muscles when feet turn out

Answer 53

``` Med gastroc, med hams gracilis sartorius popliteus ```

Question 54

Overhead squat: overactive muscles when knees move inward

Answer 54

adductor complex biceps femoris (short head) TFL vastus lateralis

Question 55

Overhead squat: underactive muscles when knees move inward

Answer 55

glut med/max | vastus medialis oblique (VMO)

Question 56

Single leg squat: overactive muscles when knee moves inward

Answer 56

adductor complex biceps femoris (short head) TFL Vastus lateralis

Question 57

Single leg squat: underactive muscles when knee moves inward

Answer 57

glutes | vastus medialis oblique

Question 58

Pushing assessment: overactive muscles when low back arches

Answer 58

hip flexors | erector spinae

Question 59

Pushing assessment: underactive muscles when low back arches

Answer 59

intrinsic core stabilizers

Question 60

pushing assessment: overactive muscles when shoulders elevate

Answer 60

upper trap SCM levator scapulae

Question 61

Pushing assessment: underactive muscles when shoulders elevate

Answer 61

mid/lower traps

Question 62

Pushing assessment: overactive muscles when head migrates forward

Answer 62

upper trap SCM levator scapulae

Question 63

Pushing assessment: underactive muscles when head migrates forward

Answer 63

deep cervical flexors