Fitness Assessments & Prescription General

Question 1

Muscular fitness includes:

Answer 1

Strength, Endurance, Power

Question 2

Strength

Answer 2

ability to exert force

Question 3

Endurance

Answer 3

perform successive exertions

Question 4

Power

Answer 4

rate of performing work

Question 5

Muscle fitness enhances

Answer 5

bone mass, glucose tolerance, Musculotendinous integrity, daily living activities, FFM and RMR

Question 6

Muscular Fitness Assessments

Answer 6

everyone needs one, depending on goal

Question 7

Isometric

Answer 7

held static, velocity is zero

Question 8

DCER

Answer 8

dynamic constant external resistance

Question 9

DVER

Answer 9

dynamic variable external resistance

Question 10

Isotonic

Answer 10

length changes, but force kept constant

Question 11

Isokinetic

Answer 11

velocity kept constant

Question 12

Static testing

Answer 12

Dynamometers measuring MVC. Very reliable.

Question 13

DCER testing

Answer 13

Free weights or machine, 1RM or Newtons

Question 14

DVER testing

Answer 14

machines or bands, but not recommended

Question 15

Isokinetic testing

Answer 15

dynamometer measuring peak torque

Question 16

Biodex

Answer 16

used on Isokinetic testing, can be helpful in return to play

Question 17

Isometric testing

Answer 17

can be used to assess muscular strength and endurance

Question 18

MVC results from dynamometers

Answer 18

high correlation with dynamic muscular strength & endurance

Question 19

Protocol for Handgrip Dynamometer

Answer 19

adjusted to third digit second phalanx, forearm any angle between 90 and 180 degrees

Question 20

Handgrip Dynamometer: Assessing Endurance

Answer 20

1 min MVC (absolute) or 50% MVC (relative)

Question 21

DCER equipment

Answer 21

Spotters may be needed for free weights; machines may be better for the clinical population. Machines may not be one size fits all.

Question 22

Dynamic strength testing

Answer 22

most common method is 1RM test, linear transducer or force plate are gold standard

Question 23

Procedure for 1RM testing

Answer 23

3 progressive warm-ups, 2-4 mins rest. Goal is within 3-5 attempts or add 2-5% more weight

Question 24

Haywood Multi 1RM battery

Answer 24

Bench Press, Bicep Curl, Lat-Pulldown, Leg Extension, Leg Curl and Leg Press

Question 25

1RM

Answer 25

Max that can be lifted for one complete rep through full range of motion

Question 26

sticking point

Answer 26

the weakest point in ROM

Question 27

Valsalva maneuver

Answer 27

Expiration against closed glottis, pressure increase/back bracing. ACSM states it should be avoided, NSCA is effective and health concerns are unconfirmed.

Question 28

Blood pressure during valsalva

Answer 28

Increase in BP, decrease in HR and then it shifts to correct when over

Question 29

Valsalva maneuver risks

Answer 29

blood pressure can cause hiatal hernias, cardiac arrest, Valsalva retinopathy

Question 30

Eccentric breathing

Answer 30

inhale

Question 31

Concentric breathing

Answer 31

exhale

Question 32

ACSM recommended upper body lifts

Answer 32

shoulder press or bench press. Machine can be used

Question 33

Body weight ratio

Answer 33

weight lifted divided by body mass

Question 34

ACSM 60% ratio values upper body lifts Women

Answer 34

less than .5

Question 35

ACSM 60% ratio values UBL Men

Answer 35

less than .75

Question 36

ACSM recommend lower body lifts/exercises

Answer 36

Leg press, extension or machine

Question 37

ACSM 60% values LBL Women

Answer 37

< 1.04

Question 38

ACSM 60% values LBL Men

Answer 38

< 1.49

Question 39

Estimating 1-RM

Answer 39

Three methods - 1&2 use 1RM, 2nd uses two points of data, 3rd uses YMCA

Question 40

Muscle Balance - Agonist-Antagonist Pairs

Answer 40

should be 1:1 , except knees, shoulders rotators and ankle flexion/extension

Question 41

Dynamic endurance testing

Answer 41

perform repeated contractions over time (absolute) or maintain specific % of MVC or 1RM (Relative)

Question 42

YMCA

Answer 42

Absolute dynamic endurance test

Question 43

McGill test

Answer 43

Isometric trunk endurance test - extension, flexion and lateral flexion

Question 44

Norms for isometric lumbar stabilization

Answer 44

Normative data not fully assimilated

Question 45

Local stabilizing trunk muscles

Answer 45

stabilize spine, lower recruitment intensity, Type I fibers

Question 46

Global stabilizing trunk muscles

Answer 46

control and regulate movement between the hip and the spine

Question 47

ACSM YMCA Bench Press

Answer 47

Men 80, women 35 - absolute test.Cadence 30 reps/ min or 1 total rep per 2 se.t Stop when cadence can not be maintained

Question 48

Senior fitness aka Fullerton Functional Test

Answer 48

For adults over 60yrs. Chair stand, arm curl, two-minute step, chair sit/reach, back scratch, eight-foot u & go. Good place to start for non-active adults or chronic disease.