Fitness Assessment Flashcards
Physical Activity Readiness Questionnaire (PAR-Q)
- Determines safety or risk of exercising.
- Identifies individuals who need medical evaluation.
- If a client answers YES to one or more questions, refer to a physician.
Pattern overload
consistently repeating the same motion; places abnormal stresses on the body.
extended periods of sitting leads to
can lead to: tight hip flexors, rounding of shoulders, and forward head.
wearing dress shoes leads to
constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon, causing decreased dorsiflexion and over-pronation (flat feet).
mental stress can lead to
Elevated heart rate, blood pressure, and ventilation at rest and when exercising.
Abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back.
Past injuries/surgeries:
Strong predictor of future risk of injury.
Ankle sprains decrease
neural control to the gluteus medius and maximus.
Knee injuries decrease
neural control to muscles that stabilize the kneecap.
Non-contact knee injuries are often the result of
hip or ankle dysfunction
Low-back pain can cause decreased
neural control of core stabilization muscles.
Shoulder injuries can lead to
altered neural control of the rotator cuff.
Common medications relation to exercise
can effect exercise performance (beta-blockers lower heart rate and blood pressure)
What to know about new clients
Chronic conditions medications past injuries/ surgeries work conditions stress level
Submaximal tests
assessments to estimate VO2max and determine cardiorespiratory exercise starting point.
Calculating maximal heart rate
Straight percentage method (easy, less accurate) or Regression formula (more accurate)
Straight percentage method
HR max = 220 - age
Regression formula
HR max = 208 - ( 0.07 x age)
YMCA 3-minute step test
-Perform 96 steps per minute, on 12-inch step, for 3 minutes.
-Within 5 seconds of stopping, take recovery pulse for 60 seconds.
-Match recovery pulse to chart
-Assign to proper HR zone:
1- Very poor / poor / below average
2- Average / above average / good
3- Excellent
Rockport walk test
• Record weight. • Walk 1 mile on a treadmill. • Record the time. • Immediately record heart rate. • Calculate the VO2 score • Match the VO2 score with age and sex to the chart • Assign to proper HR zone: 1- Poor and fair 2- Average and good 3- Very good
Radial pulse
measured with two fingers placed lightly along right side of arm, in line and just above thumb.
Carotid pulse
measured on the neck; not a preferred method to use on clients.
Resting heart rate (RHR), average for male and female; typical range
heart rate when the body is not physically active.
male 70; female 75; 70 to 80
Systolic; what do trainers need before using with client?
pressure within the arteries after the heart contracts. Healthy systolic = less than 120 mm Hg.
professional course before using
Diastolic; what do trainers need before using with client?
pressure within the arteries when the heart is resting and filling with blood. Healthy diastolic = less than 80 mm Hg.
professional course before using
Kinetic chain checkpoints
foot and ankle, knee, LPHC, shoulders, and head and cervical spine.
Cholesterol; two types; healthy level
blood lipid associated with cardiovascular disease and obesity.
• HDL—high-density lipoprotein, aka “good cholesterol.”
• LDL—low-density lipoprotein, aka “bad cholesterol.” •
Healthy total cholesterol level = less than 200 mg/dL.
Skin-fold measurement procedure
-use caliper to measure subcutaneous fat.
- 4 sites: biceps (vertical fold), triceps (vertical fold), subscapular (45° fold), iliac crest (45° fold). All on the right side of the body.
- Durnin-Wormsely formula—add total of measurements and compare to the solutions table in the textbook to determine body fat percentage.
How to determine fat mass
body fat % × scale weight.
How to determine lean body mass
scale weight – fat mass.
Bioelectrical impedance
conducts electrical current through the body to estimate fat content.
Underwater weighing
used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight.
what do circumference measurements determine; and where to measure
assess girth changes in the body; not accurate estimate of fatness.
• Measure at the neck, chest, waist, hips, calves, and biceps.
Waist-to-hip ratio; what number represents increased risk for disease
divide the waist circumference measurement by the hip measurement.
• Ratios greater than 0.80 for women and 0.95 for men
what does the body mass index (BMI) show; at what level does the risk for chronic disease increase
a person’s weight compared to his/her height (not designed to assess body fat); BMI of 25 or greater.
What is learned from the Davies test
assesses upper extremity stability and agility.
What is learned from the Shark skill test
assesses lower extremity agility and neuromuscular control.
What is learned from the Bench press test
estimates 1-rep maximum on overall upper body strength of pressing musculature.
What is learned from the Squat test
estimates 1-rep squat maximum and overall lower body strength.
What is learned from the Push-up test
measures muscular endurance of the upper body; primarily pushing muscles.
LEFT test assesses
assesses agility, acceleration, deceleration, and neuromuscular control.
Overhead squat assessment (OHSA)
assesses dynamic flexibility, core strength, balance, and overall neuromuscular control.
Single-leg squat assessment
assess dynamic flexibility, core strength, balance, and overall neuromuscular control
Pushing assessment
assesses movement efficiency and potential muscle imbalances during pushing movements
Pulling assessment
assesses movement efficiency and potential muscle imbalances during pulling movements.
Gait assessment
assesses movement efficiency and potential muscle imbalances during walking and running. GAIT
What to remember for training pregnant woman
- 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.
What to remember for training obesity
- 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.
Fitness professionals do NOT (4)
- Diagnose medical conditions.
- Prescribe or provide treatment or rehabilitation of any injury or disease.
- Prescribe diets.
- Provide counseling (mental health).
under what circumstances should a reassessment occur?
- Every 4 weeks or when major changes in programming are occurring.
- When a client has shown significant signs of improvement.
- If the client is identifying new goals.
- If the client has major lifestyle changes (diets, smoking cessation, job change, etc.).
