Last Review

Question 1

Equation for calculating maximal heart rate

Answer 1

HRmax = 220 - age

Question 2

YMCA 3-minute step test

Answer 2

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 to
  Zone 1 - very poor, poor, below average (65-75%)
  Zone 2 - average, above average, good (76-85%)
  Zone 3 - Excellent (86-95%)

Question 3

Rockport walk test

Answer 3

Record weight
Walk 1 mile 
Record time
Immediately record heartrate 
Calculate VO2

Question 4

Kinetic chain checkpoints

Answer 4

1. Foot & ankle
2. Knee
3. LPHC
4. Shoulders
5. Cervical spline

Question 5

Postural Distortion Assessments

Answer 5

Shortened Muscles (SM)
-Gastrocnemius
Lengthened Muscles (LM)
-Anterior tibialis

SM
-Soleus
LM
-Posterior tibialis

SM
-Peroneals
LM
-Gluteus maximus

SM
-Adductors
LM
-Gluteus medius

SM
-Illiotibial (IT) band
LM
-Vastus medialis

SM
-Hip flexor complex
-Biceps femoris (short head)
LM
-Hip external rotators

Question 6

Lower Crossed Syndrom

Answer 6

Shortened Muscles (SM)
-Gastrocnemius
Lengthened Muscles (LM)
-Anterior tibialis

SM
-Soleus
LM
-Posterior tibialis

SM
-Adductors
LM
-Gluteus maximus

SM
-Latissimus dorsi
LM
-Transversus abdominis

SM
-Erector spinae
LM
-Internal obliques

Question 7

Upper Crossed Syndrom

Answer 7

Shortened Muscles (SM)
-Upper trapezius
Lengthened Muscles (LM)
-Deep cervical flexors

SM
-Levator scapulae
LM
-Serratus anterior

SM
-Sternocleidomastoid
LM
-Rhomboids

SM
-Scalenes
LM
-Middle trapezius

SM
-Latissimus dorsi
LM
-Lower trapezius

SM
-Teres major
LM
-Teres minor

SM
-Subscapularis
-Pectoralis major/minor
LM
-Infraspinatus