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NASM CPT > NASM CPT Chapter 11 > Flashcards

NASM CPT Chapter 11 Flashcards

1
Q

A state or a risk of death or dying

A

mortality

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2
Q

The state of having a disease

A

morbidity

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3
Q

exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods

A

high intensity interval training (HIIT)

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4
Q

state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability

A

deconditioned

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5
Q

screening tool used to evaluate the benefits and the risks associated with starting any type of exercise that is strenuous in nature

Vital first step in the preparticipation screening process

differs from a fitness assessment, which measures physical parameters of fitness like aerobic capacity or body composition subjectively (what the individual feels ex. Low energy or headaches) or objectively (quantified through data ex. Heart rate or body fat %)

A

Health Risk Assessment

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6
Q

specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual

A

contraindication

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7
Q

detailed questionnaire designed to assess an individual’s physical readiness to engage in structured exercise

Developed in 2011; updated in 2019 as a means to simplify prep screening and remove unnecessary barriers

A

Physical Activity Readiness Questionnaire (PAR-Q+)

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8
Q

What 3 topics are included in a PAR-Q+ Questionnaire?

A

An individual’s current level of physical activity

Presence of signs or symptoms and/or known cardiovascular, pulmonary (respiratory), renal (kidney), or metabolic disease (e.g., diabetes)

Desired exercise intensity (light, moderate, vigorous)

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9
Q

lists of questions that pertain to health history and habits, such as exercise history, eating behaviors, and general lifestyle

A

Health History Questionnaire (HHQ)

Including:
Age
Gender
Height
Weight
Physician’s name and contact information
Emergency contact information
Can also collect information about a client’s lifestyle habits, including exercise, diet, sleep, stress, occupation, recreational pursuits, medical history, including past injuries, past surgeries, chronic diseases, and medication
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10
Q

6 most common surgical procedures for clients:

A

Foot and ankle surgery

Knee surgery

Back surgery

Shoulder surgery

Caesarean section for birth (cutting through the abdominal wall to deliver a baby)

Appendectomy (cutting through the abdominal wall to remove the appendix)

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11
Q

Chronic diseases for inactive individuals:

A

Cardiovascular disease, coronary heart disease, coronary artery disease, or congestive heart failure

Hypertension (high blood pressure)

High cholesterol or other blood lipid disorders

Stroke or peripheral artery disease

Lung or breathing problems

Obesity

Diabetes mellitus

Cancer

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12
Q

4 considerations for conducting a health and fitness assessment

A

Relevance: must apply to the client’s specific goals, needs, and abilities

Appropriateness: not all individuals needs an initial physiological assessment

Validity: the degree that tests specifically measure what they are intended to measure

Reliability: ability of the test to produce consistent and repeatable results

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13
Q

3 other assessments that should be conducted PRIOR TO exercise since physical exercise impacts their measurements

A

Resting Heart Rate

Blood Pressure

Skinfold bodyfat testing

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14
Q

body maintains a relatively constant internal body temperature, including events like sweating to cool the body and shivering to warm the body

A

thermoregulation

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15
Q

expanding the diameter of a blood vessel near the surface of the skin, which helps remove heat from the body

A

peripheral vasodilation

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16
Q

What are you able to measure AFTER light cardio?

A

flexibility

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17
Q

measurement of the number of times a heart beats within a specified time period (usually 1 minute)

a valid indicator of work intensity or stress, both at rest and during exercise

A

heart rate (HR)

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18
Q

T/F: Resting Heart Rate lowers with improved fitness levels because the heart/lungs become more conditioned

A

TRUE

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19
Q

Men average ___-___ fewer heart beats/minute than women (in part because of the smaller sizes of women’s heart chambers and lower volumes of circulating blood

A

5-10

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20
Q

When is the most accurate time to measure resting heart rate?

A

just before individual gets out of bed in the morning

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21
Q

Where should you measure a client’s radial pulse?

A

Wrist

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22
Q

outward pressure exerted by blood on the arterial walls

A

blood pressure (BP)

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23
Q

reflects the greatest pressure during the cardiac cycle

Equals the force of blood pushing against the arterial walls when the heart is contracting

Important in predicting mortality risks in adults 50 years and older

A

Systolic Blood Pressure (top number)

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24
Q

reflects the lowest pressure during the cardiac cycle

equals the remaining force generated by the blood in the arteries while the heart is at rest (not contracting)

Help predict mortality risks in younger adults

A

Diastolic Blood Pressure (bottom number)

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25
Q

BP is measured within the ____ system (system of arteries carrying blood away from the heart) using the ______ artery (primary artery of the upper arm) as the standard site of measurement

A

arterial

brachial

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26
Q

BP is measured using an ___ ___________(consists of an inflatable cuff, a pressure dial, a bulb with a valve, and a stethoscope) but digital monitors are becoming more popular

A

aneroid sphygmomanometer

27
Q

When measuring resting blood pressure: the cuff is to be inflated to a value of ___ to ___ mm Hg above the point at which the pulse can no longer be felt at the wrist

A

20 to 30

28
Q

Blood Pressure Chart

A

Normal
<120 mm Hg
<80 mm Hg
Maintain

Elevated
120–129 mm Hg
<80 mm Hg
Lifestyle changes

Stage 1 hypertension
130–139 mm Hg
80–89 mm Hg
Lifestyle changes + medical monitoring

Stage 2 hypertension
≥140 mm Hg
≥90 mm Hg
Lifestyle changes + medical monitoring + medications

Hypertensive crisis
>180 mm Hg
>120 mm Hg
Seek immediate medical attention

29
Q

A BP reading discrepancy between both arms could represent:

A

a circulatory problem

30
Q

field of study of the measurement of living humans for purposes of understanding physical variation in size, weight, and proportion

A

anthropometry

31
Q

measurement of a person’s weight relative to his or her height, which is used to estimate the risks of obesity

2 formulas to calculate:
1. Dividing a person’s weight in kilograms by the square of their height in meters
Metric formula: BMI = weight (kg) ÷ [height (m)]2

  1. Dividing their body weight in pounds by the square of their height in inches, and multiplying by 703
    Ex. 703 × 178lbs ÷ [67 in.]2 = 27.9 OVERWEIGHT
A

Body Mass Index (BMI)

32
Q

BMI Chart

A

<18.5
Increased
Underweight

18.5–24.9
Low
Healthy weight
(The lowest risk for disease lies within a BMI range of 22 to 24.9)

25.0–29.9
Increased
Overweight

30.0–34.9
High (a person’s chance for obesity-related health problems increase)
Obese

35.0–39.9
Very high
Obesity II

≥40.0
Extremely high
Obesity III

33
Q

Circumference Measurements determine the overall dimension (girth) of a body segment, which can be used to estimate body composition or the prevalence of obesity

Apple-shaped (_____): more fat within the abdominal region of the body (i.e., more visceral fat), which is associated with elevated health risks

Pear-shaped (gynoid): more fat within the hips and thighs, which may be associated with a lower health risk when compared to an android shape

A

android

gynoid

34
Q

Healthy body fat typically ranges from about __-__% for men and about ___-__% for women

A

10% to 20

20% to 30

35
Q

Most commonly measured circumference measure:

A

waist measurement (measurement that represents the narrowest circumference taken around the midline of the body at the approximate height of the umbilicus (belly button)

Taken at end-tidal volume following normal expiration

Higher risk for cardiovascular disease/diabetes:
Men: circumference higher than 100 cm (~40 in)
Women: circumference higher than 88 cm (~35 in)

36
Q

relative score expressing the ratio of the waist circumference to the hip circumference (measured around the gluteal fold), which correlates to the risk for developing cardiovascular disease

A

waist-to-hip ratio

WHR = Waist Measurement ÷ Hip Measurement

37
Q

technique used to estimate body fat in which calipers are used to pinch the skin in certain areas of the body

A

skinfold measurements: Indirect measurements of the thickness of subcutaneous adipose tissue (fat beneath the skin)

38
Q

T/F: Accuracy of the skinfold measurements for obese individuals decreases so bioelectrical impedance, circumference measurements, scale weight, or even the fit of clothing is better to evaluate one’s weight loss and body fat reduction progress

A

TRUE

39
Q

Protocol that measures the thickness of skinfolds at seven different places within the body to estimate body fat percentage

Most accurate because of the multiple locations but more invasive

Best used for clinical or athletic populations

Men and Women: Chest, mid-axillary, subscapular, triceps, abdomen, suprailiac, thigh

A

Jackson and Pollock 7 Site Protocol

40
Q

Protocol that measures the thickness of skinfolds at three different places within the body to estimate body fat percentage

Advantage: less invasive

Men: Chest, abdomen, thigh

Women: Triceps, suprailiac, thigh

A

Jackson and Pollock 3 Site Protocol

41
Q

Protocol that measures the thickness of skinfolds at four different places within the body to estimate body fat percentage

Best used for individuals between 17 and 49

Advantage: only requires upper body measurements

Men and women: biceps, triceps, subscapular, and suprailiac

After measuremnet, add the totals of the four sites and figure out the sex and age category

A

4 Site Durnin-Womersley Protocol

42
Q

body composition assessment technique that estimates body fat percentage by measuring the resistance to the flow of electrical currents introduced into the body

Fat is a less efficient conductor than lean body tissue: the faster the conduction, the leaner the individual

A

bioelectrical impedance analysis (BIA)

43
Q

Muscle cells can contain as much as __to__% water in comparison to fat cells that contain only about __to__% water

A

70% to 75%

10% to 15%

44
Q

the most common technique used in exercise physiology labs to determine body composition

A

hydrostatic underwater weighing

founded on the principle that bone, muscle, and connective tissues are denser and heavier in comparison to fat tissue, which is less dense, lighter, and floats

45
Q

assumption stating that the volume of fluid displaced is equivalent to the volume of an object fully immersed in that fluid or to the specific fraction of the volume below the surface

Physical Law of Buoyancy

A

Archimedes’ Principle

46
Q

ability of the circulatory and respiratory systems to provide the body with oxygen during activity

A

cardiorespiratory fitness (aerobic fitness)

47
Q

Most valid measurement of aerobic fitness and the single most effective predictor of heart function because its scores reflect overall heart health

A

VO2max test: measure of a body’s usage rate of oxygen: difference between inspired and expired oxygen

Higher VO2max score = greater oxygen utilization

48
Q

3 Cardiorespiratory fitness formats:

A

treadmill, step machine, bicycle

49
Q

technique used to express or validate how hard a client feels that they are working during exercise (subjective)

A

Rating of Perceived Exertion (RPE)

Two versions:
1. Original 6-20 scale
6 very, very light-20 very, very hard

  1. Newer 1-10 scale (NASM recommended)
    0 at rest-10 maximum effort
50
Q

cardiorespiratory assessment that assesses the aerobic fitness of deconditioned clients by having them complete 3 minutes of continuous stepping on and off a 12-in. (30-cm) box

Evaluates recovery heart rate (RHR) rather than VO2max estimates

A

YMCA 3-minute step test

51
Q

aerobic test for deconditioned individuals or those of low fitness levels in which they are instructed to walk as fast as possible and have their pulse taken immediately after completing 1 mile

A

Rockport Walk Test

52
Q

aerobic test that measures cardiorespiratory endurance by having the participant cover the distance of 1.5 miles in as short a time as possible

A

1.5 mile run test

More valid evaluation of aerobic fitness than 1 mile (since it was focused on youth)

Most valid for college-aged athletes to test endurance

estimates aerobic fitness levels by either scoring the individual’s timed performance or their heart rate response, which is used to estimate VO2max

53
Q

aerobic test that aims to estimate the intensity of the body’s usage of a balance of fuels (i.e., 50% fat, 50% carbohydrates)

A

Ventilatory Threshold 1 (VT1) Test

54
Q

aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels

A

talk test

55
Q

any stage at which the physiological response of heart rate from the cardiovascular system becomes relatively constant in relation to the amount of work being performed (i.e., the heart rate response matches the level of work being performed)

A

steady state heart rate

56
Q

which test measures the level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes

A

VT2 Talk Test

When the individual responds with “no” when asked, “Can you speak competently?”

57
Q

energy systems used to perform work in which glycogen is converted to glucose and oxygen is insufficient to break down pyruvate and create adenosine triphosphate

A

anaerobic energy systems

58
Q

T/F: Fitness assessments that do not require physical exertion, such as the measurement of resting heart rate, blood pressure, or body composition, should always be conducted PRIOR TO more vigorous fitness assessments that measure aerobic fitness, strength, or power output

A

TRUE

59
Q

Why does NASM recommend fitness professionals measure resting heart rate (RHR) at the radial pulse versus the carotid pulse?

A

The vagus nerve lies adjacent to the carotid artery, and pressure on this nerve can slow a client’s heart rate response.

60
Q

T/F: While all body fat measurement methods are valid, for ease of use, bioelectrical impedance is arguably the most popular method used in fitness facilities

A

TRUE

61
Q

Where is the abdominal skinfold measurement taken?

A

A vertical skinfold taken 1 inch lateral to the umbilicus (belly button)

62
Q

Which test provides the most personalized assessment of an individual’s true metabolic function?

A

Ventilatory Threshold (VT1) Test

63
Q

What term refers to the ability of a test to produce consistent and repeatable results?

A

reliability

NASM CPT (24 decks)

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