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NASM 6th Study Guide > Module 2 > Flashcards

Module 2 Flashcards

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1
Q

A series of measurements that help determine the current health and fitness level of a client

A

Comprehensive fitness assessment

Domain 2: Assessment

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2
Q

Information that is gathered from a client including health history and medical background

A

Subjective information

Domain 2: Assessment

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3
Q

Measurable data about a client’s physical state such as body composition, movement, and cardiovascular ability.

A

Objective information

Domain 2: Assessment

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4
Q

Medications that decrease heart rate and blood pressure

A

Beta-blockers

Domain 2: Assessment

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5
Q

Knowing a client’s occupation provides insight into what?

A

Movement capacity and potential repetitive movements

Domain 2: Assessment

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6
Q

What is considered relevant information regarding a client’s occupation and movement capacity?

A

Extended periods of sitting, repetitive movements, dress shoes, mental stress
Domain 2: Assessment

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7
Q

What are some lifestyle questions the fitness professional should ask when conducting a fitness assessment?

A

Recreation and hobbies

Domain 2: Assessment

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8
Q

Questionnaire designed to help qualify a person to participate in exercise, and determine if referral to a physician is needed

A

Physical activity readiness questionnaire (PAR-Q)

Domain 2: Assessment

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9
Q

A client’s chronic conditions, past surgeries, injuries, and medications

A

Medical history

Domain 2: Assessment

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10
Q

What can be caused by Injuries or past surgery if not properly rehabilitated?

A

Pain, inflammation, and increased risk of re-injury

Domain 2: Assessment

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11
Q

What percentage of Americans do not engage in at least 30 minutes of low-to-moderate activity every day?

A

75%

Domain 2: Assessment

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12
Q

Heart disease, hypertension, pulmonary disease, type I and II diabetes, and arthritis are all common examples of what?

A

Chronic conditions

Domain 2: Assessment

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13
Q

Something specifically detrimental to an individual due to a special need or chronic condition

A

Contraindicated

Domain 2: Assessment

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14
Q

What position is contraindicated for individuals with high blood pressure?

A

Supine

Domain 2: Assessment

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15
Q

What is the procedure for taking a client’s radial pulse?

A

Touch should be gentle, take when the client is calm, two fingers along the right ride of the arm just above the thumb, take for 60 seconds, average over three days while taking the pulse at the same time each day

Domain 2: Assessment

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16
Q

Pulse taken on the neck to the side of the larynx

A

Carotid pulse

Domain 2: Assessment

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17
Q

What are the 5 types of objective assessments that can be performed with clients as part of a comprehensive fitness assessment?

A

Physiological, postural, performance, body composition, cardiorespiratory

Domain 2: Assessment

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18
Q

What determines a client’s baseline levels from which to compare progress to at later dates?

A

Objective assessments

Domain 2: Assessment

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19
Q

What provides information about a client’s overall health, such as resting heart rate and blood pressure?

A

Physiological assessments

Domain 2: Assessment

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20
Q

What is the average resting heart rate for a male?

A

70 bpm

Domain 2: Assessment

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21
Q

What is the average resting heart rate for a female?

A

75 bpm

Domain 2: Assessment

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22
Q

The pressure of circulating blood against the walls of the blood vessels after blood is ejected from the heart

A

Blood pressure

Domain 2: Assessment

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23
Q

The pressure within the arterial system after the heart contracts

A

Systolic (top number of blood pressure reading)

Domain 2: Assessment

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24
Q

The pressure within the arterial system when the heart is resting and filling with blood

A

Diastolic (bottom number of blood pressure reading)

Domain 2: Assessment

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25
Q

What is an acceptable systolic blood pressure?

A

less than 120 mm hg

Domain 2: Assessment

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26
Q

What is an acceptable diastolic blood pressure?

A

less than 80 mm hg

Domain 2: Assessment

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27
Q

An indication that the client’s ankle complex will be in a plantar flexed position for extended periods of time based on occupation

A

Wearing dress shoes

Domain 2: Assessment

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28
Q

What are some methods for measuring body fat?

A

Underwater weighing, bioelectrical impedance, and skin-fold calipers

Domain 2: Assessment

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29
Q

Where does the very high BMI score begin for non-athletes?

A

35

Domain 2: Assessment

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30
Q

The method of measuring body fat percentages that conducts an electrical current through the body to measure fat

A

Bioelectrical impedance

Domain 2: Assessment

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31
Q

What are the four skin fold sites tested when using the Durnin-Womersly formula for body fat assessment?

A

Biceps, triceps, subscapular, iliac crest

Domain 2: Assessment

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32
Q

What is the at-risk waist-to-hip ratio for females?

A

0.8

Domain 2: Assessment

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33
Q

What is the at-risk waist-to-hip ratio for males?

A

0.95

Domain 2: Assessment

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34
Q

Risk for disease increases when a non-athlete’s BMI exceeds what?

A

25

Domain 2: Assessment

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35
Q

What is the equation used to assess a client’s body mass index (BMI)?

A

Weight in kilograms divided by height in meters squared

Domain 2: Assessment

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36
Q

For which clients is the use of skin calipers not recommended?

A

Very overweight clients

Domain 2: Assessment

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37
Q

Where is the hip measurement taken when conducting circumference measurements?

A

Widest portion of the buttocks

Domain 2: Assessment

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38
Q

Why should the fitness professional obtain client circumference measurements in the initial assessment?

A

Provides feedback about client progress; can be used to calculate waist-to-hip ratio
Domain 2: Assessment

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39
Q

What is the most important factor to consider when taking circumference measurements?

A

Consistency

Domain 2: Assessment

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40
Q

Why is BMI a poor indicator of body fat versus lean body mass?

A

Only takes weight and height into account

Domain 2: Assessment

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41
Q

The relative percentage of body weight that is fat vs. fat-free tissue

A

Body composition

Domain 2: Assessment

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42
Q

What is the typical body fat percentage for healthy, active men?

A

10-20%

Domain 2: Assessment

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43
Q

What is the typical body fat percentage for healthy, active women?

A

20-30%

Domain 2: Assessment

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44
Q

Assessment that assumes the fat present in the subcutaneous regions of the body is proportional to the overall body fatness

A

Skinfold measurement

Domain 2: Assessment

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45
Q

What is the technique for biceps skinfold measurement?

A

Vertical fold on the front of the arm over the center of the biceps muscle
Domain 2: Assessment

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46
Q

What is the technique for triceps skinfold measurement?

A

Vertical fold on the back of the arm half way between the shoulder and the elbow
Domain 2: Assessment

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47
Q

What is the technique for subscapular skinfold measurement?

A

45 degree angle, 1 -2 cm below the inferior angle of the scapula
Domain 2: Assessment

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48
Q

What is the technique for iliac crest skinfold measurement?

A

45 degree angle just above the iliac crest and medial to the axillary line
Domain 2: Assessment

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49
Q

On which side of the body should all skinfold measurements be taken?

A

Right side

Domain 2: Assessment

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50
Q

Which is the BMI range with the lowest risk of disease?

A

22 - 24.9

Domain 2: Assessment

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51
Q

What are the two common sub-maximal assessments that measure cardiorespiratory capability?

A

YMCA 3-minute step test and Rockport walk test

Domain 2: Assessment

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52
Q

A zone of cardiorespiratory training when a client scores poor or fair during submaximal cardio assessments

A

Zone one

Domain 2: Assessment

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53
Q

What is the straight percentage equation for predicting max heart rate?

A

220-age

Domain 2: Assessment

54
Q

What is the regression formula for determining HRmax?

A

208 - (0.7 x age)

Domain 2: Assessment

55
Q

The greatest number of times an individual’s heart beats in 1 minute at maximal exertion

A

Maximal heart rate (HRmax)

Domain 2: Assessment

56
Q

What are the criteria for performing the 3-minute step test?

A

96 steps per minute, 12 inch step, for 3 minutes. Take pulse for 60 seconds within 5 seconds of the completing the exercise.
Domain 2: Assessment

57
Q

What is the percentage range of HRmax for training zone 1?

A

65-75%

Domain 2: Assessment

58
Q

What is the percentage range of HRmax for training zone 2?

A

76-85%

Domain 2: Assess

59
Q

What is the percentage range of HRmax for training zone 3?

A

86-95%

Domain 2: Assessment

60
Q

What is the technique for performing the Rockport walk test?

A

Record client’s weight, have client walk 1 mile as fast as they can without breaking into a jog, record the time it takes to complete the walk, record the recovery pulse for 1 minute, use formula to determine VO2 score, align to heart rate zone
Domain 2: Assessment

61
Q

What is the observable movement compensation when the hip flexor complex and erector spinae are overactive?

A

Low back arches

Domain 2: Assessment

62
Q

What is the observable movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive?

A

Shoulder elevation, head protrudes forward

Domain 2: Assessment

63
Q

Assessments that measure upper extremity neuromuscular efficiency

A

Pushing and pulling assessment

Domain 2: Assessment

64
Q

What develops when the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kinetic chain?

A

Postural distortion patterns

Domain 2: Assessment

65
Q

Which muscles could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat assessment?

A

Soleus, lateral gastrocnemius, biceps femoris

Domain 2: Assessment

66
Q

Which muscles are overactive if the client’s knees move inward?

A

Adductor complex, biceps femoris, TFL, vastus lateralis

Domain 2: Assessment

67
Q

Which muscles are overactive if a client’s low back arches during the overhead squat assessment?

A

Hip flexor complex and erector spinae

Domain 2: Assessment

68
Q

Which muscles are underactive if a client’s feet turn out during an overhead squat assessment?

A

Medial gastrocnemius, medial hamstring, gracilis, sartorius, popliteus
Domain 2: Assessment

69
Q

Which muscles are underactive when a client’s arms fall forward during an overhead squat assessment?

A

Middle/lower trapezius, rhomboids, rotator cuff

Domain 2: Assessment

70
Q

Which muscles are overactive when a client’s head protrudes forward during a pushing assessment?

A

Upper trapezius, sternocleidomastoid, levator scapulae

Domain 2: Assessment

71
Q

Which muscles are underactive when a client’s head protrudes forward during a pulling assessment?

A

Deep cervical flexors

Domain 2: Assessment

72
Q

What strengthening exercise is recommended when a client’s feet turn out on the overhead squat assessment?

A

Single-leg balance reach

Domain 2: Assessment

73
Q

What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment?

A

Ball cobra

Domain 2: Assessment

74
Q

What muscles are most appropriate to stretch for a client whose arms fall forward during an overhead squat assessment?

A

Latissimus dorsi, thoracic spine, pectorals

Domain 2: Assessment

75
Q

What muscles are most appropriate to stretch for a client who exhibits an arched lower back during an overhead squat assessment?

A

Hip flexor complex, latissimus dorsi, erector spinae

Domain 2: Assessment

76
Q

With which movement compensations is the latissimus dorsi indicated as being overactive in the overhead squat assessment?

A

Low back arches and arms fall forward

Domain 2: Assessment

77
Q

Which muscles should be foam rolled when a client exhibits an excessive forward lean?

A

Hip flexor complex, gastrocnemius, soleus

Domain 2: Assessment

78
Q

Which muscles are underactive when a client’s knees move inward during a single-leg squat assessment?

A

Gluteus medius, gluteus maximus, vastus medialis oblique

Domain 2: Assessment

79
Q

At what level is a client instructed to squat to when performing the overhead squat assessment?

A

Height of a chair

Domain 2: Assessment

80
Q

At what level is a client instructed to squat to when performing the overhead squat assessment?

A

Height of a chair

Domain 2: Assessment

81
Q

Which dysfunctional areas often result in noncontact related knee injuries?

A

Ankle and hip dysfunction

Domain 2: Assessment

82
Q

The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support

A

Structural efficiency

Domain 2: Assessment

83
Q

The alignment and function of all components of the kinetic chain under the direct control of the central nervous system

A

Posture

Domain 2: Assessment

84
Q

Which compensations can be observed during the overhead squat assessment from the lateral view?

A

Low back arch, excessive forward lean, arms fall forward

Domain 2: Assessment

85
Q

Which compensations can be observed during the overhead squat assessment from the anterior view?

A

Feet turn out and knees move inward

Domain 2: Assessment

86
Q

Which muscles are overactive in low back arches movement compensation?

A

Hip flexor complex, erector spinae, and latissimus dorsi

Domain 2: Assessment

87
Q

Which muscles are underactive when the knee moves inward on single-leg squat assessment?

A

Gluteus medius, gluteus maximus, vastus medialis oblique

Domain 2: Assessment

88
Q

What is the tempo for a pulling assessment?

A

Perform it controlled

Domain 2: Assessment

89
Q

What movement compensations can be observed during pushing assessment?

A

Low back arches, shoulder elevation, protruding head

Domain 2: Assessment

90
Q

What is the view for single-leg squat assessment?

A

Anterior

Domain 2: Assessment

91
Q

Which muscles are underactive when the shoulders elevate in a pushing assessment?

A

Middle and lower trapezius

Domain 2: Assessment

92
Q

What are the dynamic postural assessments (movement)?

A

overhead squat assessment; single-leg squat assessment; pushing assessment; pulling assessment
Domain 2: Assessment

93
Q

What movement compensations observed when the abdominal complex is overactive?

A

Excessive forward lean

Domain 2: Assessment

94
Q

What movement compensations can overactive biceps femoris cause in the overhead squat assessment?

A

Feet turn out and knees move inward

Domain 2: Assessment

95
Q

What movement compensations can underactive gluteus maximus cause during overhead squat assessment?

A

Knees move inward, excessive forward lean, low back arches

Domain 2: Assessment

96
Q

What movement compensations can be observed in the overhead squat assessment when rotator cuff muscles are underactive?

A

Arms fall forward

Domain 2: Assessment

97
Q

What is a corrective strategy for knees move inward (as seen in the overhead squat assessment)?

A

Tube walking

Domain 2: Assessment

98
Q

What is a corrective strategy for feet turning out on overhead squat assessment?

A

Single-leg balance reach

Domain 2: Assessment

99
Q

What is a corrective strategy for arms fall forward (as seen in the overhead squat assessment)?

A

Squat to row

Domain 2: Assessment

100
Q

What is a recommended strengthening exercise for shoulders elevated in pushing assessment?

A

Ball cobra

Domain 2: Assessment

101
Q

Which muscles are underactive when the low back arches during an overhead squat assessment?

A

Gluteus maximus, hamstrings, intrinsic core stabilizers

Domain 2: Assessment

102
Q

Which muscles are underactive with an excessive forward lean?

A

Anterior tibialis, gluteus maximus, erector spinae

Domain 2: Assessment

103
Q

What movement compensations are observed with an overactive TFL?

A

Knees move inward, excessive forward lean, low back arches. Note: the TFL is part of the hip flexor complex.
Domain 2: Assessment

104
Q

What movement compensations are associated with an overactive soleus?

A

Feet turn out and excessive forward lean

Domain 2: Assessment

105
Q

What are the guidelines for setting up an overhead squat assessment?

A

Feet shoulder-width apart, pointed straight ahead and in a neutral position; raise arms overhead and fully extended
Domain 2: Assessment

106
Q

What are some regressions for clients unable to perform single-leg squat assessment?

A

Use outside support for squatting assistance, perform single-leg balance without squat
Domain 2: Assessment

107
Q

What is a corrective strategy for the head protruding forward on a pulling assessment?

A

Keep head in neutral position when performing all exercises

Domain 2: Assessment

108
Q

What is a corrective strategy for low back arches, as seen in an overhead squat assessment?

A

Ball squat

Domain 2: Assessment

109
Q

Which muscles are underactive when the low back arches during pushing assessment?

A

Intrinsic core stabilizers

Domain 2: Assessment

110
Q

Provides the foundation from which the extremities function

A

Static posture

Domain 2: Assessment

111
Q

Reflective of how a client is able to maintain bodily alignment while performing functional tasks

A

Dynamic posture

Domain 2: Assessment

112
Q

What are the 3 common postural distortion patterns?

A

Lower crossed syndrome, upper crossed syndrome, pronation distortion syndrome
Domain 2: Assessment

113
Q

Increased lumbar lordosis due to an anterior pelvic tilt

A

Lower crossed syndrome

Domain 2: Assessment

114
Q

Rounded shoulders with a forward head posture

A

Upper crossed syndrome

Domain 2: Assessment

115
Q

In which postural distortion pattern might clients exhibit excessive foot pronation, knee flexion, internal rotation, and adduction?

A

Pronation distortion syndrome (knock knees)

Domain 2: Assessment

116
Q

Where are the 5 kinetic chain checkpoints?

A

Feet and ankles, knees, LPHC, shoulders, head

Domain 2: Assessme

117
Q

A quick way to gain an impression of a client’s overall functional status in a naturally dynamic setting

A

Movement assessments

Domain 2: Assessment

118
Q

How much weight should be added following the warm-up segment of the lower extremity strength assessment (squat test)?

A

10 - 20% of initial load

Domain 2: Assessment

119
Q

How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test)?

A

5 - 10% of the initial load

Domain 2: Assessment

120
Q

Which assessment measures lower extremity agility and neuromuscular control?

A

Shark skill test

Domain 2: Assessment

121
Q

How many trials are included in the Shark skill test?

A

1 practice, 2 timed for each foot (4 graded trials total)

Domain 2: Assessment

122
Q

Which faults are penalized in the Shark skill test?

A

Non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square

123
Q

How many repetitions are performed per set in the upper extremity strength assessment

A

3 to 5

Domain 2: Assessment

124
Q

What is the recommended rest time between progressions during lower extremity strength assessment?

A

2 minutes

Domain 2: Assessment

125
Q

Who should not perform the Davies’ test?

A

Individuals lacking shoulder stability

Domain 2: Assessment

126
Q

What are some examples of performance assessments?

A

Davies’ test; Shark skill test; upper extremity strength assessment; lower extremity strength assessment
Domain 2: Assessment

127
Q

How long is the Davies’ test?

A

15 seconds

Domain 2: Assessment

128
Q

What assessment measures upper extremity agility and neuromuscular control?

A

Davies’ test

Domain 2: Assessment

129
Q

What assessment tests upper-body muscular endurance?

A

Push-up test

Domain 2: Assessment

130
Q

How long is the push-up test?

A

60 seconds

Domain 2: Assessment

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