NASM CPT-MVP Study Exam Chapter 6 Assessment Flashcards
- What are some of the things we should not do a a personal trainer?
DO NOT DO:
- diagnose medical conditions
- prescribe treatments
- prescribe diets
- give treatments for injuries or diseases
- What the HRR (hear rate reserve) formula?
The heart rate reserve (Karvonen method) formula is (don’t expect to use this formula, just memorize what it looks like):
THR=[(HRmax HRest) desired intensity] + HRest
- What is the starting heart rate percentage for clients in zone 1, zone 2, and zone 3 for both the Rockport test as well as the 3-min step test?
The heart rate percentage is the same fore each zone for both tests.
- Zone 1 : 65-75%
- Zone 2: 76-85%
- Zone 3: 86-95%
- What are the risk stratifications for CVD?
CVD Classifications
- Low Risk: People here have one or fewer risk factors for CVD.
- Moderate risk: These individuals have two or more risk factors.
- High Risk- These people would simply have one ore more signs and symptoms of metabolic, pulmonary, or cardiovascular disease.
- What is the estimated maximum heart rate formula?
The estimated heart rate max calculation is: 220-age
- Flattening of the feet (eversion) can create stress in the kinetic chain. What distortion pattern is this connected to? What about the anterior pelvic tilt?
- Flattening of the feet (eversion) is connected to pronation distortion syndrome.
- The anterior pelvic tilt is associated with the lower crossed syndrome.
- What occurs when clients sit for extended periods of time?
If clients sit for longer times, their hips stay flexed for that prolonged time, which will lead to tightened hip flexors and imbalances with posture in the human movement system. The tendency is for the shoulders and head to tire out due to gravity, thus possible leading to the head being forward and the shoulders rounding. Poor cardio conditioning is also possible due to long periods of sitting.
- From the overhead squat assessment, form what view should you be viewing your clients?
- During the OHS assessment, you should view your client from the *Anterior view to view the feet, ankles, and knees as well as the *Lateral view to view the lumbar pelvic hip complex, shoulder, and cervical complex.
- The knees should be in line with the feet (second and third toes.)
- The client should squat to the height of a chair seat, approximately.
- Where do you take a clients pulse? What important assessment can you measure with circumference measurements?
You should use the radial pulse to measure your clients heart rate. The *circumference measurements are used to measure waist to hip ratio.
- What are the 3 most common postural distortion patterns? Which muscles are tight, and which muscles are weak for each distortion pattern?
The 3 primary distortion patterns are pronation distortion syndrome, lower crossed syndrome, and upper crossed syndrome.
1.Pronation distortion syndrome: characterized by having flattened feet and adducted knees. This can lead to pain in the lower back/lower extremities as well as injuries. It is prevalent for *ACL injures.
Remember: papayas & pickles
*Short muscles-tight *Lengthened muscles-weak
-Toucans-Tight -Weird-Weak
-Grow-Gastrocnemius -Acrobatic- Anterior tibialis
-Serious-Soleus -Pickles-Posterior tibialis
-Papayas-Peroneals -Vacuum-Vastus medialis
-As-Adductors -Gigantic-Gluteus medius/maximus
-Iguanas-Iliotibial head -Hamburgers- Hip ext rotators
-Heat-Hip flexor complex
-Burgers-Biceps femoris (short head)
- Lower crossed syndrome: This is a postural distortion syndrome that is characterized by an anterior tilt of the pelvis or low back.
Remember: sheep and pigs
*short muscles-tight *Lengthened muscles-weak
-Thirsty-Tight -Worthless-Weak
-Glittery-Gastrocnemius -Antisocial- Anterior tibialis
-Sheep-Soleus -Pigs-Posterior tibialis
-Hit-Hip flexor complex -Grow- Gluteus maximus
-Attractive- Adductors -Large- Lucius medius
-Loopy-Latissimus dorsi -Toxic- Transverse abdominis
-Eskimos-Erector spinae -Iguanas- Internal oblique
3.Upper crossed syndrome: This is characterized by a forward *head posture and rounded shoulders.
Remember: Lamas and shady robots
*short muscles-tight * lengthened muscles-weak
*Tigers-Tight * Weird-Weak
*Unite-Upper traps *Dark- Deep cervical flexors
*Lazy-Levator scapula *Shady-Serratus anterior
*Seals-Sternocleidomastoid *Robots-Rhomboids
-Since-Scalene *Melt-Mid traps
-Lamas- Lats dorsi *Lonely-Lower traps
-Tax-Teres major *Tiny-Teres minor
-Sick- Subscapularis * Igloos- Infraspinatus
-Pelicans- Pectoralis major/minor
What is diastolic and systolic blood pressure? After what point would your clients blood pressure be considered high blood pressure?
- Systolic blood pressure: The first ( or top) number. It represents the pressure within the arterial system after the heart *CONTRACTS.
- Diastolic blood pressure: The second ( or bottom) numbers. Represents the pressure with the arterial system when the heart is *RESTING and filling with blood.
- Over 120 systolic reading or over 80 diastolic reading.
What are two pulse locations we should use according to the book?
- The radial pulse is located by lightly placing two fingers on the right side of the arm in line with and just about the thumb. The two fingers used are ideally the index and middle finger.
- The carotid pulse is found by placing the same two fingers on the neck to the side of the larynx. For both of these we use a gentle touch, but especially so with the carotid artery as you can decrease the heart rate and blood pressure of the client when using excessive pressure.
What are are Always overactive and Always underactive muscle for the overhead squat assessment?
The below are what NASM practically always considers these tight (overactive) or weak ( underactive. Memorize all but especially the *asterisk ones.
ALWAYS Tight (overactive) ALWAYS Weak (underactive
Soleus * Medial gastrocnemius*
Lateral gastrocnemius Medial hamstrings
Tensor fascia latae TFL *Gluteus maximus
Biceps femoris Gluteus medius
Vastus Lateralis Vastus medialis oblique (VMO)
Psoas (hip flexor complex) Anterior tibialis
Rectus femoris Intrinsic core stabilizers
Latissimus dorsi Transvers abdominus
Pectoralis major/minor Mid/Lower trapezius
Levator scapulae Rhomboids
Teres major Deep cervical flexors
Sternocleidomastoid
What does the OHS assessment assess? Explain how to perform it. What should you be viewing? What are common compensations from the anterior view and lateral view? ( There are more than 10 questions on the test about this!!)
Designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. Shown to reflect lower extremity movement patters during jump-landing tasks. knee valgus (knock-knees) during an OS test is influenced by decreased HIP ABDUCTOR & HIP EXTERNAL ROTATION STRENGTH, increased HIP ADDUCTOR ACTIVITY, AND RESTRICED ANKLE DORSIFLEXION.
- The client stands with feet shoulders width apart and pointed straight ahead. Foot and ankle complex should be in a neutral position. Assessment performed with shoes off to better view foot and ankle complex.
- Have the client raise his or her arms overhead, with elbows fully extended.
- Movement- Instruct the client to squat roughly to height of chair seat and return to starting position. Repeat movement for 5 reps, and observe from each position (anterior and lateral)
- Views- View feet, ankles, and knees from the front. Feet should remain straight with knees tracking in line with foot. Then view from lateral. LPHC, shoulder, and cervical complex . Tibia should remain in line with torso while arms also stay in line with torso.
- Compensations Anterior view- Do feet flatten and/or turn out? Do kneed move inward (adduct and internally rotate)?
- Compensations Lateral view-LPHC-Does the lower back arch? Does the torso lean forward excessively? Shoulders-do the arms fall forward?
During the pushing and pulling assessments, how should you view your client?
From the side.
