Midterm 2

Question 1

can you do the CSEP test on someone 70+

Answer 1

Yes, it can still provide some context into their general fitness but you can’t trust any of the scores due to the lack of established

Question 2

when should you not do a Y-Test or a one leg balance test

Answer 2

if there is history of illness/condition that cam prevent the test from being performed safely

Question 3

One leg balance test protocol

Answer 3

why: balancing on one leg is essential for normal gait and is critical for activities of daily living; good data to predict risk of falls in older populations
Step 1: explain the purpose and protocol to client
Step 2: have client stand barefoot/socks behind or beside a sturdy chair with their arms cross over their chest
Step 3: have client stand on leg of choice and lift opposite fot a few inches off the ground (can redo if they fall within first 3 secs)
Step 4: have client keep eyes on a marker and get them to stand for a mx of 45secs, record to nearest 0.1s
Step 5: repeat on other leg
Step 6: do same tests with eyes closed
Step 7: take the best eye open and eyes close score (leg doesn’t matter) and compare to average

Question 4

When to terminate one leg balance test

Answer 4

• > uses arms/legs/torso to correct balance
• > uses unsupported leg and touches standing ankle
• > of base foot rotates/moves to maintain balance
  allow 2nd attempt if any of these occur in the first 3seconds

Question 5

purpose of Y-Balance test

Answer 5

it is a modified star excursion test (8points instead of 3)
measuring dynamic balance may be of use in predicting lower extremity injury, identifying dynamic balance deficits, and assessing the effectiveness of lower extremity balance during training programs

Question 6

Y-Balance test protocol

Answer 6

3 markers must be 135-135-90 deg. apart and test should be done in socks. Heel should be on intersection point
Step 1: Balance on one foot and lightly tap the anterior tape and return to double leg start position
Step 2: Repeat with posteriorlateral tape then posteriomedial tape
- > client is allowed 4 practice trials in each of the three directions of each leg
- > allow for 10s rest between trials
Step 3: Take the mean (Lfoot +Rfoot) score from each direction

Question 7

Y-balance test termination criteria

Answer 7

• > unable to maintain single limb stance (heel comes off floor, hands come off hips, excessive trunk movement)
• > makes heavy touches with feet, rests foot on ground instead of tapping, unable to return to starting position under control

Question 8

Purpose of Ebbling Treadmill Test

Answer 8

designed to determine VO2 max in low risk, non-athletic, healthyadults between 20-59y/o
- > do not perform test with those who experience knee pain when jogging or running

Question 9

Ebbing Treadmill Test Protocol

Answer 9

Step 1: Explain the purpose and calculate clients 85,70, and 50% maxHR
Step 2: Get client to walk 4 minute warm up, keep concentration on wall, incline is 0 and pace should bring HR up to somewhere in 50-70% max HR
Step 3: Increase incline to 5% and do not change pace
* HR should be calculated in the last 15secs of each minute
- > the Steady State HR should not differ more than 5BPM throughout the test, if it does then extend the test by a minute

Question 10

BP during exercise

Answer 10

can go to 250 systole but diastole doesn’t really change, should stay 80-90
anything above these values is an issue

Question 11

why are behaviour change theories and models important to be a CPT

Answer 11

to effectively guide clients to make regular PA, we must recognize that many individuals face considerable barriers when it comes to behaviour change

Question 12

4 important behaviour change models/theories

Answer 12

Social Cognition Theory (SCT)
Self Determination Theory (SDT)
Trans-Theoretical Model (TTM)
Health Action Process Approach (HAPA)

Question 13

what broad/general ideas do all 4 behavioural change models/theories share

Answer 13

• > behaviour change is a process, not a single event
• > effective change comes from within the individual
• > intervention strategies should be individualized
• > planning is a critical factor in the effectiveness of behaviour change

Question 14

which 4 constructs of the SCT affect one’s behaviour

Answer 14

• > self efficacy
• > outcome expectation
• > self regulation
• > barriers and facilitators

Question 15

which 3 constructs of the SDT affect one’s behaviour

Answer 15

• > competance (can they acheive it)
• > autonomy (can they do it on their own/control their behaviours)
• > relatedness (does it relate to them; changing a body builders cardio through training is going to be harder than changing their weight plan)

Question 16

TTM Cycle

Answer 16

Pre-contemplation - > contemplation - > determination - > action (can branch off into relapse here) - > maintenance - > pre-contemplation
can exit and reenter at any stage

Question 17

HAPA

Answer 17

suggests that the initiating adopter and maintenance of health behaviours is a structured process that includes…
Motivation Phase
- > deliberation that leads to the formation of intention
Volition Phase
- > intention fosters planing
*good intentions are more likely to be translated into action when people plan where, when, how to perform desired behaviour *

Question 18

Karvonen Formula

Answer 18

used to calculate HRreserves
((HRmax-HRrest)x %intesity) +HR rest
use %HRreserves to perscribe exercises, it shows a more clear idea of whats going on, compared to HR max

Question 19

ACSM Metabolic equations

Answer 19

ACSM has developed equations that allow the estimation of O2 consumption during several activities
- > these equations will not replace VO2 testing

Question 20

Disadvantages of ACSM metabolic equations

Answer 20

it’s hard to use these equations for sports/activities that it wasn’t designed for i.e. using the equations for walking as opposed to swimming may give different results

Question 21

kcal deficit to lose 1 pound

Answer 21

3500

Question 22

if you perform a 1 mile walk test and a ebbling treadmill tests and the results vary by say 5-10pts, which results do you use?

Answer 22

use whichever one is geared toward the clients demographic
- > i.e use ebbling for older and 1 mile for younger more fit ppl

Question 23

purpose of YMCA Cycle ergometer test

Answer 23

a submaximal test to estimate VO2 max fr ages 15-69y/o

Question 24

Cycle ergometer test protocol

Answer 24

need clients 85%max HR
- > 3 or more consecutive minutes at 50rpm at increasing intensities
* record HR during last 15secs of each minute
- > SSHR is the average of the HR taken during the last two minutes of each workload, if HR differs >5 then add another minute
- > the HR during the last minute of the first load determines the intensity of the second, and so forth
- > continue the 3 min workloads until you have 2 consecutive workloads that are inbetween 110 and 85%max

Question 25

push up test purpose

Answer 25

to measure muscular endurance of the chest, shoulders and arms

Question 26

push up test protocol

Answer 26

Step 1: client lay face down on the mat and explain proper form (knee for women/toes for men and arms are under shoulders)
- > have client exhale on the up phase and their chin must touch the floor
*test is terminated when: the client has pain/discomfort, appears to strain forcibly or is unable to maintain proper push up technique over 2 consecutive reps
Step 2: score using the max amount of push ups they can do

Question 27

sit and reach purpose

Answer 27

measures hamstring and low back flexibility; which has been shown to be a good indicator of general flexibility
- > reduced flexibility, particularly in low back, has been associated with adverse functional outcomes, which may limit one’s ability to perform activities of daily living
- > a reduction in stride length, owing to decreased flexibility about the hip and pelvis, combined with reduced leg strength and power; is a major contributor to limited mobility and walking speeds of older adults

Question 28

sit and reach protocol

Answer 28

Step 1: ask clients to prepare by using the modified hurdler stretch held for 20 secs twice on each leg
Step:2 Have client sit legs outstretch and 6in apart with soles pushed agains flexometer, which should be adjusted so the crossbar
Step 3: with arms fully extended and hands together (lower head and exhale) and get client to push; max spot should be held for 2 secs
Repeated for 2 trials
- > trial does not count if knees bend/jerking motion

Question 29

Canadian PA guidelines

Answer 29

• > ~5% of canadians actually meet these guidelines
• > reduce risk of chronic conditions by 30-40% if you meet these guidlines
  *there is nothing in the guildines to reduce your body weight

Question 30

Training Principles

Answer 30

Overload
- > stimulus must be greater than what the body is accustomed to
Progression
- > as the body’s physiologic capacity expands in response to overload, the work must be increased
Reversibility
- > discontinuing or lowering the intensity or volume will have a detraining effect
Specificity
- > the demand place of the body will dictate the physiological adaptation. Specific to the muscle group, action energy system, type of muscle contraction, force velocity, ect.
Individuality
- > principle, plans and adaptations do not apply to everyone