NASM Free ch. 6 Cardiorespiratory and Fat Assessment

Question 1

What is the preferred pulse point to record a person’s heart rate?

Answer 1

Radial artery

Question 2

What is the Straight Percentage Method to determine Peak Maximal Heart Rate or Target Heart Rate (THR)?

Answer 2

• HRmax times the appropriate zone intensity percent

example: 189 (x) 0.75 (zone 1) = 141.75 THR

Question 3

How do you determine a client’s estimated maximal heart rate or HRmax?

Answer 3

• Old method: Subtract client’s age by 220 example: 220 - 31 = 189
• New method: 208 - (70% of age)

Question 4

How do you determine which “Target Heart Rate Zone” your client should be in?

Answer 4

Based off of “3-Minute Step Test” results

or Rockport Walk Test

Question 5

What are the percentage ranges for each zone for Target Heart Rate? What is the purpose of each zone?

Answer 5

Zone 1: 65-75% Builds aerobic base and aids in recovery

Zone 2: 76-85% Increases aerobic and anaerobic endurance

Zone 3: 86-95% Builds high-end work capacity

of maximal heart rate (HRmax) = target heart rate

Question 6

A method of establishing training intensity on the basis of the difference between a client’s predicted maximal heart rate and their resting he

Answer 6

The HR Reserve (HRR) method or the Karvonen Method

Question 7

What is the formula for the HR Reserve (HRR) method or the Karvonen Method?

Answer 7

THR = [ desired intensity x (HRmax - HRrest)] + HRrest

example: THR = [(189 - 63) x 0.75] + 63 THR = [126 x 0.75] + 63 THR = [94.5] + 63 THR = 157.5 bpm

Multiply the percentage of intensity from the appropriate zone, times the difference between only your resting and maximum heart rate, then add back the resting heart rate.

Question 8

What is a skinfold (SKF) measurement?

What does it show?

What 4 places do you record?

Where (and what side of the body)?

Answer 8

1. uses a caliper to estimate the amount of subcutaneous fat beneath the skin
2. body fat %
3. Biceps, Triceps, Subscapular, Iliac Crest
4. Right side of body

Question 9

What is the name of aportable instrument used to conduct an electrical current through the body to estimate fat?

Answer 9

bioelectrical impedance

Question 10

What is a limitation of circumference measurements?

Answer 10

Circumference is affected by both fat and muscle and therefore do not provide accurate estimates of fatness.

Question 11

A waist-to-hipratio greater than _.__ for women and _.__ for men may put these individuals at risk for a number of diseases.

Answer 11

0.80 for women 0.95 for men

Question 12

What BMI classifies as underweight?

What is its risk of disease?

Answer 12

<18.5

Increased risk for disease

Question 13

What BMI is classified as overweight? What is its risk of disease?

Answer 13

25-30

Increased risk for disease

Question 14

What BMI range is classified as obese? What is the risk of disease?

Answer 14

30-35

High risk of disease

Question 15

What are 2 common cardiorespiratory assessments?

Answer 15

1. YMCA 3-Minute Step Test 2. Rockport Walk Test

Question 16

How do you conduct a YMCA 3-Minute Step Test?

Answer 16

Step 1: have client perform 96 steps/minute on a 12-inch step for a total of 3 minutes. It is important to stay consistent with steps (metronome or counting out loud may be necessary)

Step 2: Within 5 seconds of completing the exercise, measure client’s resting heart rate for a period of 60 seconds and record it as the “recovery pulse”

Step 3: Locate the recovery pulse number on designated chart based off correct categories

Question 17

What is a PAR-Q?

Answer 17

Physical Activity Readiness Questionaire

Determines the possible risks of exercising because of possible cardiovascular disease

Question 18

What test measures agility and stabilization of the upper extremities?

Answer 18

Davies Test

Question 19

When the knee moves inward during a single-leg squat assessment, which 2 muscles are probably UNDERACTIVE?

Answer 19

1. Gluteus medius/maximus

2. Vastus medialis oblique

Question 20

What is the DAVEIS TEST?

Answer 20

In push up position quickly move one hand to touch the other alternating each side

2. Continue for 15 seconds. Repeat 3 times.

Question 21

How do you perform the Rockport Walk Test?

Answer 21

Have the client walk 1 mile as fast as they can control.

Measure heart rate and performance time.

Use a formula to determine their ideal heart rate for each zone.

Question 22

How do you determine which “Target Heart Rate Zone” your client should be in?

Answer 22

Based off of “3-Minute Step Test” results

or Rockport Walk Test

Question 23

What is the most valid measurement of functional capacity of the cardiopulmonary system? (heart and lungs)

Answer 23

Cardiopulmonary Exercise Text (maximal oxygen uptake) (VO2max)

Question 24

What is an accpetable blood pressure measurement according to the American Heart Association?

Answer 24

Systolic <120 mm Hg

Diastolic <80bmm Hg

Question 25

When measuring blood pressure what is the bottom number called?

What does it represent?

Answer 25

Diastolic. it represents the pressure within the arterial system when the heart is resting and filling up with blood.

Question 26

When measuring blood pressure what is the top number called?

What does it represent?

Answer 26

The top number is called systolic and represents the pressure within the arterial system after the heart contracts.

Question 27

What is the typical resting heart rate?

What is average for a male and a female?

Answer 27

Between 70 and 80 beats per minute

70 for male

75 for female

Question 28

How good is resting heart rate and exercise heart rate as an indicator of how well the clients cardiorespiratory system is responding to exercise?

Answer 28

• resting HR- fairly good

- exercise HR- strong indicator