Fitness Assessment Flashcards
Moderate risk in PAR-Q
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)
Ankle sprains may decrease neural control to which muscles?
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)
Knee ligament injuries may decrease neural control to which muscles?
Muscles that stabilize the patella.
Low back injuries may decrease neural control to which muscles?
Core stabilizers, which may further lead to dysfunction in upper and lower extremities
Shoulder injuries may decrease neural control to which muscles?
rotator cuff, which may lead to instability of the shoulder joint
Value of resting vs exercise heart rate assessments
Resting - fairly good for overall CR fitness
Exercise - strong indicator of CR sytem responsiveness and adaptation to exercise
Target Heart Rate Training Zone 1
Builds aerobic base and aids in recovery
Max heart rate x 0.65-0.75
Target Heart Rate Training Zone 2
Increases aerobic and anaerobic endurance
Max HR x 76-85%
Target Heart Rate Training Zone 3
Builds high-end work capacity
Max HR x 86-95%
Max Heart Rate Formula (straight percentage method)
HRmax = 220-age
NASM (Durnin) formula sites to calculate body fat
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
Circumference measurements benefits
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
Sites for circumference measurements
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
Waist:hip ratio
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
BMI
weight (kg) / height (m2)
Normal BMI
22.0-24.99
Overweight BME
25.0 -29.99
Obese BMI (high risk)
30.0 +
Underweight BMI
YMCA 3 minute step test
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%
Rockaport Walk Test
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
Pronation distortion Syndrome - describe
knees internally rotated (knock knee), ankles everted (foot pronation/flat feet)
Pronation distortion - short muscles
gastroc, soleus peroneals adductors IT band hip flexor complex biceps femoris (short head)
Pronation distortion - lengthened muscles
ant/post tibs
vastus medialis
gluteus max/med
hip external rotators
Pronation distortion - possible injuries
plantar faciitis
posterior tib tendonitis (shin splints)
patellar tendonitis
low back pain
Lower crossed syndrome - description
anterior tilt to pelvis (arched lower back)
Upper crossed syndrome - description
forward head and rounded shoulders
Lower crossed syndrome - short muscles
gastroc/soleus hip flexor complex adductors lat dorsi erector spinae
Lower crossed syndrome - lengthened muscles
ant/post tibs
glut med/max
transv abd
internal oblique
lower crossed syndrome - possible injuries
hamstring strain
ant knee pain
low back pain
Upper crossed syndrome - short muscles
upper trap levator scapulae SCM scalenes lat dorsi teres major subscapularis pec major/minor
Upper crossed syndrome - lengthened muscles
deep cervical flexors serratus anterior rhomboids mid and lower trap teres minor infraspinatus
Upper crossed syndrome - possible injuries
headaches
biceps tendonitis
rotator cuff impingement
thoracic outlet syndrome
Kinetic chain check points
foot and ankle knee lumbo-pelvic-hip complex shoulders head and C-spine
Anterior static postural assessment
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
Lateral static postural assessment
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
Posterior static postural assessment
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
Overhead Squat Assessment procedure
feet shoulder width apart, shoes off
arms overhead, fully extended
squat to height of chair seat and stand - 5x
observe ant and lat
checkpoints for overhead squat
feet - flatten, turn out?
knees: move inward?
LHPC: excessive forward lean? low back arches?
shoulders: arms fall forward?
Single Leg Squat Assessment procedure
hands on hips, eyes straight ahead
foot pointed straight ahead, knee/LPHC neutral
squat to a comfortable level then stand - 5X, switch sides
Single Leg Squat Assessment checkpoints
knee: does it move inward?
Pushing Assessment procedure
stand, abd drawn inward, toes forward split stance
press cable handles forward (ant, horizontally) and return
up to 20 reps
Pushing Assessment checkpoints
LPHC: low back arches?
shoulder: elevate?
head: migrates forward?
Pulling Assessment procedure
stand, abd drawn in, split stance, feet sho width
pull horizontal cables toward body and return
up to 20 reps
Pulling Assessment checkpoints
LPHC: low back arches?
shoulders: elevate?
head: migrate forward?
Overhead squat: overactive muscles with excessive forward lean
soleus/gastroc
hip flexor complex
abdominal complex
Overhead squat: underactive muscles with excessive forward lean
Ant tib
glut. max.
erector spinae
Overhead squat: overactive muscles with arching low back
hip flexor complex
erector spinae
lat dorsi
overhead squat: underactive muscles with arching low back
glut. max.
hamstring complex
intrinsic core stabilizers
Overhead Squat: over active muscles when arms fall forward
Lat dorsi
teres major
pec major and minor.
Overhead squat: underactive muscles when arms fall forward
mid/lower traps
rhomboids
rotator cuff
Overhead squat: overactive muscles when feet turn out
soleus, lat gastroc biceps fem (short head)
overhead squat: underactive muscles when feet turn out
Med gastroc, med hams gracilis sartorius popliteus
Overhead squat: overactive muscles when knees move inward
adductor complex
biceps femoris (short head)
TFL
vastus lateralis
Overhead squat: underactive muscles when knees move inward
glut med/max
vastus medialis oblique (VMO)
Single leg squat: overactive muscles when knee moves inward
adductor complex
biceps femoris (short head)
TFL
Vastus lateralis
Single leg squat: underactive muscles when knee moves inward
glutes
vastus medialis oblique
Pushing assessment: overactive muscles when low back arches
hip flexors
erector spinae
Pushing assessment: underactive muscles when low back arches
intrinsic core stabilizers
pushing assessment: overactive muscles when shoulders elevate
upper trap
SCM
levator scapulae
Pushing assessment: underactive muscles when shoulders elevate
mid/lower traps
Pushing assessment: overactive muscles when head migrates forward
upper trap
SCM
levator scapulae
Pushing assessment: underactive muscles when head migrates forward
deep cervical flexors
