nasm ch 06 Flashcards
1
Q
Fitness professional should not
A
- Diagnose medical conditions
- Prescribe treatment
- Prescribe diets or recommend specific supplements unless qualified
- Provide treatment of any kind for injury or disease (aside from basic first aid
- Provide rehabilitation services for clients
- Provide counseling services for clients
2
Q
Fitness Assessment is what?
A
A systematic problem-solving method that provides the fitness professional with a basis for making educated decisions about exercise and acute variable selection. Not designed to diagnose any condition, but rather to observe each client’s individual structural and functional status, creating a starting point from which to work. Not intended to replace a medical examination
3
Q
Fitness Assessment Components use what
A
Use a variety of observation methods to obtain a balanced overview of a client
4
Q
Subjective information.
A
Personal history; occupation, lifestyle, general, and medical history
5
Q
General History: Occupation
A
- Does your occupation require extended periods of sitting?
- Does your occupation require extended periods of repetitive movements?
- Does your occupation require you to wear shoes with a heel (dress shoes)?
- Is your occupation mentally stressful (causes anxiety)?
6
Q
General History: Lifestyle
A
- Recreation
2. Hobbies
7
Q
Medical History
A
- Life-threatening
- Chronic diseases
- Structural and functional health
- Past injuries
- Past surgeries
- Chronic conditions
- Medications
8
Q
Objective information.
A
- Resting and exercise physiological assessment
- Body composition assessments
- Cardiorespiratory assessments
- Static and dynamic postural assessments
- Performance assessments
9
Q
Objective Information 2
A
- Gathered to provide the fitness professional with forms of measurable information.
- Can be used to compare beginning numbers to those measured weeks, months, or years later, denoting improvements in the client as well as the effectiveness of the training program.
10
Q
Physiologic Assessments
A
Provide valuable information regarding the status of the client’s health
Heart rate
Blood pressure
11
Q
Measuring Heart Rate: Radial Pulse
A
- Lightly place two fingers along the arm in line with and just above the thumb
- Once pulse is identified, count the pulses for 30 seconds and multiply by two
- Record the 60-second pulse rate and average for 3 days
12
Q
Measuring Heart Rate: Carotid Pulse
A
- Lightly place two fingers on the neck, just to the side of the larynx
- Once pulse is identified, count the pulses for 30 seconds and multiply by two
- Record the 60-second pulse rate and average for 3 days
13
Q
Average resting heart rates
A
Males: 70 beats/min
Females: 75 beats/min
14
Q
Straight Percentage - calculating Training Heart Rate
A
- Calculate estimated maximal HR = (220 - age)
2.) Multiply the estimated maximum heart rate by the appropriate intensity (65-90%)
Zone One: Maximum Heart Rate x 0.65
Maximum Heart Rate x 0.79
Zone Two: Maximum Heart Rate x 0.80
Maximum Heart Rate x 0.85
Zone Three: Maximum Heart Rate x 0.86
Maximum Heart Rate x 0.95
15
Q
Heart Rate Reserve Method
A
Heart rate and oxygen uptake are linearly related during dynamic exercise, selecting a predetermined training or target heart rate (THR) based on a given percentage of oxygen consumption is the most common and universally accepted method.
The heart rate reserve (HRR) method is defined as:
THR = [(HRmax - HRrest) × desired intensity] + HRrest
also called Karvonen method
16
Q
According to the American Heart association the ideal measurement of blood pressure is ?
A
120/80
17
Q
What does the Systolic pressure read?
A
The pressure produced by the heart as it pumps blood to the body
18
Q
What does the Diastolic pressure read?
A
The pressure within the arterial system when the heart is resting and filling with blood.
The minimum pressure within the arteries through a full cardiac cycle
19
Q
What are the essential body fat percentages for men?
A
3-5%
20
Q
Blood Pressure Testing
A
- Instruct the client to assume a comfortable seated position and place the appropriate-size cuff just above the elbow.
- Rest the arm on a supported chair or support the client’s arm using yours and place the stethoscope over the brachial artery using a minimal amount of pressure.
- Rapidly inflate the cuff to 20 to 30 mm Hg above the point when the pulse can no longer be felt at the wrist.
- Release the pressure at a rate of about 2 mm Hg per second, listening for sounds.
- To determine the systolic pressure, listen for the first observation of sound.
- Diastolic pressure is determined when the sounds fade away.
21
Q
What are the athletic body fat percentages for men?
A
5-13%
22
Q
What is the recommended body fat percentage for men that are 34 years or less?
A
8-22%
23
Q
What is the recommended body fat percentage for men that are 35-55 years old?
A
10-25%
24
Q
What is the recommended body fat percentage for men that are more than 56 years old?
A
10-25%
25
What is the essential body fat percentage for women?
8-12%
26
What is the recommended body fat percentage for athletic women?
12-22%
27
What is the recommended body fat percentage for women 34 years old or less?
20-35%
28
What is the recommended body fat percentage for women 35-55 years old?
23-38%
29
What is the recommended body fat percentage for women that are older than 56 years old?
25-38%
30
Benefits of body composition testing
1. Identify client's health risk for excessively high/low levels of body fat
2. Promote client's understanding of body fat
3. Monitor changes in body composition
4. Help estimate healthy body weight for clients and athletes
5. Assist in exercise program design
31
What are the 3 ways to measure body composition?
Skinfold measurement, bioelectrical impedance, under water weighing (AKA hydrostatic weighing)
32
Which is the most common used form of body composition measurement used in exercise laboratories?
Underwater weighing, (AKA hydrostatic weighing)
33
What is the Durnin - Womersley formula?
A four site upper body measurement process to calculate body fat percentage. Skin fold caliper method
34
What are the four locations for the caliper method?
1. Bicep head - vertical fold, front of the arm, halfway between shoulder and elbow
2. Tricep head - vertical fold, back of arm, halfway between shoulder and elbow
3. Subscapular - 45 degree fold 1 to 2 cm, inferior to the scapula
4. Illiac Crest - 45 degree fold, taken just above the iliac crest and medial to the axillary line
35
Which side of the body should the measurements take place?
Right side
36
When should a fitness professional avoid using skin fold measurements?
Obese Clients
37
When is it good to use circumference measurements?
On obese clients
38
What are the locations for circumference measurements?
1. Neck: across adam's apple
2. Chest: across nipple line
3. Waist: Measure at the narrowest point of the waist, below the rib cage and just above the top of the hip bones, if there is no apparent narrowing of waist use at naval
4. Hips: with feet together, measure at widest point of butt
5. Thighs: measure 10 inches above the patella
6. Calves: at max circumference
7. Biceps: at max circumference
39
What are the steps to measure waist to hip ratio?
1. Measure the smallest part of waist
2. Measure largest part of hips
3. Divide waist by hip measurement
40
What are the risk ratios for women using the waist to hip measurement?
Greater than .80
41
What are the risk ratios for men using the waist to hip measurement?
Greater than .95
42
Body mass index determines what?
Whether a client's weight is appropriate for their height
43
A BMI of (BLANK) puts people at mild risk of disease.
25.0-29.99
44
A BMI of (BLANK) puts people at moderate risk of disease.
30-34.99
45
A BMI of (BLANK) puts people at severe risk of disease.
Anything above 35
46
What are the two common submaximal cardiorespiratory efficiency tests?
1. YMCA 3 minute step test
| 2. Rockport Walk Test
47
What are the steps for the YMCA 3 minute step test?
1. Instruct the client to perform a 3 minute step test using a 12 inch step at a rate of 96 steps per minute.
2. Within 5 seconds of completion record clients pulse for 60 seconds.
3. Locate recovery pulse on chart
4. Determine starting heart rate zone
5. Determine clients max heart rate by 220-age
48
What are the steps for the Rockport Walk test?
1. Record client's weight
2. Instruct the client to walk a mile on a treadmill as fast as can be controlled and record results
3. Record time it takes to complete the walk, record HR at 1-mile mark
4. use variables to determine VO2:
132. 83 - (0.0769 x weight) - (0.3877 x age) +
(6. 315 x Gender) - (3.2649 x Time) -
(0. 1565 x HR) = VO2
```
Where = Wt in lbs
Gender male = 1, Female = 0
Time is in min and 100ths of min
HR is bpm
Age in yrs
```
49
What are the three common distortion patterns?
1. Pronation Distortion Syndrome
2. Lower Crossed Syndrome
3. Upper Crossed Syndrome
50
What are the characteristics of Pronation Distortion syndrome?
Foot pronation (flattening of the arch), adducted and internally rotated knees
51
What are the characteristics of Lower Crossed Syndrome?
Anterior tilt to the pelvis (arched low back)
52
What are the characteristics of Upper Crossed Syndrome?
Forward head, rounded shoulders
53
What are the the shortened muscles related to Pronation Distortion Syndrome?
Gastrocnemius, Soleus, Peroneals, adductors, iliotibial head, hip flexor complex, biceps femoris (short head)
54
What are the lengthened muscles related to Pronation Distortion Syndrome?
Anterior Tibialis, posterior tibialis, vastus medialis, gluteus medius/maximus, hip external rotators (out)
55
What are the Altered joint mechanics related to Pronation Distortion Syndrome?
1. Increased: Knee ADDuction, knee INternal rotation, foot pronation (flat arch), foot external rotation
2. Decreased: Ankle Dorsiflexion, ankle inversion
56
What are the possible injuries related to Pronation Distortion Syndrome?
Plantar fasciitis, Posterior tibalis tendonitis (shin spints), patellar tendonitis, low back pain
57
What are the shortened muscles related to Lower Crossed Syndrome?
Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, erector spinae
58
What are the lengthened muscles related to Lower Crossed Syndrome?
Anterior tibialis, posterior tibialis, gluteus medius/maximus, transversus abdominis, internal oblique
59
What are the altered joint mechanics related to lower crossed syndrome?
1. Increased: Lumbar extension
| 2. Decreased: Hip extension
60
What are the possible injuries related to lower crossed syndrome?
Hamstring complex strain, anterior knee pain, low-back pain
61
Which muscles are prime movers for hip flexion?
Collectively known as: iliopsoas
Psoas major
Psoas minor
Iliacus muscle
62
Which muscles are prime movers for hip extension?
gluteus maximus
63
What are the shortened muscles related to Upper Crossed Syndrome?
Upper Trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor
64
What are the lengthened muscles related to Upper crossed syndrome?
Deep cervical flexors (neck muscle), serratus anterior, rhomboids, mid-trap, lower trap, teres minor, infraspinatus
65
What are the altered joint mechanics for upper crossed syndrome?
1. Increased: cervical extension, scapular protraction/elevation
2. Decreased: Shoulder extension, shoulder external rotation
66
What are the possible injuries related to Upper Crossed Syndrome?
Headaches, Biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome
67
What are the kinetic chain checkpoints?
1. Foot ankle
2. Knee
3. Lumbo pelvic hip complex
4. shoulders
5. head and cervical spine
68
Define: cervical
Of or pertaining to the neck
69
What should one learn when observing dynamic posture assessments?
Any imbalances in anatomy, physiology, or biomechanics that may decrease a clients results and possibly lead to injury
70
What is the purpose of the Squat assessment?
Assess dynamic flexibility, core strength, balance and overall neuromuscular control
71
What is the starting position for the squat assessment?
Feet shoulder width apart, arms overhead with elbows full extended, the upper arms should bisect the torso
72
What is the movement for the overhead squat assessment?
1. Instruct client to sit to the height of a chair
| 2. Repeat for 5 repetitions, observing from each side (anterior and lateral)
73
What are the checkpoints for the anterior view for the OHSA?
Feet, knees, ankles
74
What are some common compensation view from the anterior side during the OHSA?
1. Do the feet turn flatten and or turn out
| 2. Do knees adduct or internally rotate
75
What are the checkpoint for the lateral view for the OHSA?
LPHC, shoulder, cervical complex
76
What are some common compensation view from the lateral side during the OHSA?
LPHC: 1. Does the low back arch, 2. Does the torso lean forward
Shoulder: 1 Do the arm fall forward
77
What is the purpose of the single leg squat assessment?
Assesses dynamic flexibility, core strength, balance, and overall neuromuscular control
78
What is the starting position for the Single Leg Squat Assessment?
1. Hands on hips, eyes focused on object straight ahead
| 2. Foot should be pointed straight ahead, foot, ankle and knee and LPHC should all be in a neutral position
79
What is the movement for the Single Leg Squat Assessment?
1. Have the client squat to a comfortable position
| 2. Repeat for 5 repetitions and repeat sidesq
80
Viewing from the anterior what are the check points for the Single Leg Squat Assessment?
The knee should track in line with the foot (second and third toes)
81
What is the compensation for the Single Leg Squat Assessment?
Knee: moves inward
82
What is the purpose of the pushing assessment?
Muscle effiecency and potential muscle imbalances during pushing movements
83
What is the starting position for the Pushing assessment?
Instruct client to stand with abdomen drawn inward, feet in a split stance (one foot in front of other) and toes pointing forward
84
What is the movement for the Pushing Assessment?
1. Instruct client to press handles forward and return slowly
2. Perform up to 20 reps in controlled fashion
85
What are the compensations for the Pushing Assessment?
Low back: Does the low back arch
Shoulder: Do the shoulders elevate
Head: Does the head migrate forward
86
What is the starting position for the Pulling Assessment?
1. Instruct the client to stand with abdomen drawn inward, feet shoulder-width apart and does toes pointing forward
87
What is the movement for the Pulling assessment?
1. Viewing from the lateral side, instruct client to pull handles toward the body
2. Perform up to 20 reps in a controlled fashion
88
What are the compensations for the Pulling Assessment?
Low back: Does the low back arch
Shoulder: Do the shoulders elevate
Head: Does the head migrate forward
89
What are the basic Performance Assessments?
1. Push-up Test
2. Davies Test
3. Shark Skill Test
4. Bench press strength assessment
5. Squat strength assessment
90
What is the purpose of the Push-up Test?
measures endurance of upper body primarily the pushing muscles
91
What is the movement for the Push-up test?
1. 60 seconds of push ups, or exhaustion
2. Record the amount of push ups
3. The client should be able to do more push ups when reassessed
92
What is the purpose of the Davies Test?
Measures upper extremity agility and stabilization. (may not be suitable for clients who lack shoulder stability)
93
What is the starting position for the Davies Test?
1. Place 2 pieces of tape on the floor, 36 inches apart
| 2. Have client assume a push-up position, with one hand on each piece of tape
94
What is the movement for the Davies Test?
1. Instruct client to quickly move his right hand to touch left hand
2. Perform alternating touching on each side for 15 seconds
3. Repeat for 3 trials
4. Reassess in future to measure improvement
5. Record number of lines touched by both hands
95
What is the purpose of the Shark skill Test?
Assess lower extremity agility and neuromuscular control
96
The shark skill test is a progression from which test?
Single Leg squat assessment
97
What is the starting position for the Shark Skill Test?
Position client in the center box of a grid, w/ hands on hips and standing on one leg
98
What is the movement for the shark skill test?
1. Instruct client to hop to each box in a designated pattern, always returning to the center box, be consistant with patterns
2. Perform one practice run through the boxes with each foot
3. Perform test twice with each foot
4. record the times
5. add .10 seconds for each of the following faults: non-hopping foot touches the ground, hands come off hips, foot goes into wrong square, foot does not return to center square
99
What is the purpose of the Upper Extremity strength assessment: Bench press?
Estimate one rep maximum on overall upper body strength
100
What is the starting position for the Bench press assessment?
On a bench (feet pointed straight ahead)
101
What is the movement for the Bench press assessment?
1. Instruct client to warm up with light reps
2. Take one minute rest
3. add 10 to 20 pounds (5-10% of initial load) and perform 3-5 reps
4. take 2 minute rest
5. repeat steps 3-4 until client reaches failure between 3-5 reps
6. locate estimated one rep max on chart in book
102
What is the purpose of the Lower extremity strength assessment: Squat?
Estimate one rep max for the squat and overall lower body strength
103
What is the starting position for the squat?
Feet shoulder width apart and pointed straight ahead
104
What is the movement for the squat?
1. Instruct client to warm up with light weight
2. take one minute rest
3. add 30-40 pounds (10-20% of initial load) and perform for 3-5 reps
4. take 2 minute rest
5. repeat steps 3-4 until client reaches failure between 3-5 reps
6. locate estimated one rep max on chart in book
105
PAR-Q
Physical Activity readiness Questionnaire
Questionnaire that is designed to help qualify clients for activity levels and identify those who may need medical attention
106
Low Risk: (PAR-Q)
Individuals who do not have any signs or symptoms of cardiovascular, pulmonary, or metabolic disease and have (less than 1) cardiovascular disease risk factor
107
Moderate Risk: (PAR-Q)
Individuals who do not have any signs or symptoms of cardiovascular, pulmonary, or metabolic disease but have (more than 2) cardiovascular disease risk factor
108
High Risk: (PAR-Q)
Individuals who have one or more signs or symptoms of cardiovascular, pulmonary, or metabolic disease
109
has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor?
PARQ
110
Do you feel pain in your chest when you perform physical activity?...
PARQ
111
In the past month, have you had chest pains when you are not performing physical activity?
PARQ
112
Do you lose your balance because of dizziness or do you ever lose consciousness?
PARQ
113
Do you have bone or joint problems that could be made worse by a change in your physical activity?
PARQ
114
Is your doctor currently prescribing any medication for your blood pressure or for a heart condition?
PARQ
115
Do you know of any other reason why you should not engage in physical activity?
PARQ
116
Beta-blockers
- anti-hypertensive [high blood pressure]
- arrhythmias [irregular heart rate]
result:
heart rate down
blood pressure down
117
Calcium-channel blockers
function:
- anti-hypertension
- angina [chest pain]
result:
heart rate up [the same or down]
blood pressure down
118
Nitrates
function:
- anti-hypertensive [high blood pressure]
- congestive heart failure
result:
heart rate up [the same]
blood pressure the same [down]
119
Diuretics
function:
- anti-hypertensive [high blood pressure]
- arrhythmias [ irregular heart rate]
result:
heart rate the same
blood pressure the same [down]
120
Bronchodilators
- function:
- asthma
- pulmonary diseases
result:
heart rate the same
blood pressure the same
121
Vasodilators
Used in the treatment:
- anti-hypertensive [high blood pressure]
- congestive heart faliure
result:
heart rate up [the same or down]
blood pressure down
122
Antidepressants
Used in the treatment:
--various psychiatric and emotional disorders
result:
heart rate up [the same]
blood pressure the same or down
123
two ways of calculating target heart rate
straight percentage & Karvonen method
124
Training Zones
One: Builds aerobic base and aids recovery
Two: Increases aerobic and anaerobic endurance
Three: Builds high end work capacity
125
OHS, Lateral view, LPHC, Excessive forward lean
```
Overactive:
soleus
gastrocnemius
hip flexor complex
abdominal complex
```
underactive:
anterior tibialis
gluteus maximus
erector spinae
126
OHS, Lateral view, LPHC, low back arches
overactive:
hip flexor complex
erector spinae
latissimus dorsi
underactive:
gluteus maximus
intrinsic core stabilizers (transverse abdominis, multifidis, transversosponalis, internal oblique, pelvic floor)
127
OHS, Lateral view, Upperbody, arms fall forward
overactive:
latissimus dorsi
teres major
pectoralis major/minor
underactive:
mid/lower traps
rhomboids
rotator cuff
128
OHS, anterior view, feet, turn out
overactive:
soleus
lateral gasterocnemius
biceps (short head)
```
underactive:
medial gasterocnemius
medial hamstring complex
gracilis
sartorius
popliteus
```
129
OHS, anterior view, knees, move inward
```
overactive:
adductor complex
biceps femoris (short head)
TFL
vastus lateralis
```
underactive:
gluteus medius/maximus
vastus medialis oblique (VMO)
130
SLS, anterior view, knee, move inward
```
overactive:
adductor complex
biceps femoris (short head)
TFL
vastus lateralis
```
underactive:
glutues medius/maximus
vastus medialis oblique
131
Pushing, lateral view, LPHC, low back arches
overactive:
Hip flexors
erector spinae
underactive:
intrinsic core stabilizers
132
Pushing, lateral view, shoulder complex, shoulder elevation
overactive:
upper traps
sternocleidmastoid
levator scapulae
underactive:
mid/lower traps
133
Pushing, lateral view, head, migrates forward
overactive:
upper traps
sternocleidmastoid
levator scapulae
underactive:
deep cervical flexors
134
Pulling, lateral view, LPHC, low back arches
overactive:
Hip flexors
erector spinae
underactive:
intrinsic core stabilizer
135
Pulling, lateral view, shoulder complex, shoulder elevation
overactive:
upper traps
sternocleidmastoid
levator scapulae
underactive:
mid/lower traps
136
Pulling, lateral view, head, migrates forward
overactive:
upper traps
sternocleidmastoid
levator scapulae
underactive:
deep cervical flexors
