NASM Free ch. 6 Cardiorespiratory and Fat Assessment Flashcards
What is the preferred pulse point to record a person’s heart rate?
Radial artery
What is the Straight Percentage Method to determine Peak Maximal Heart Rate or Target Heart Rate (THR)?
- HRmax times the appropriate zone intensity percent
example: 189 (x) 0.75 (zone 1) = 141.75 THR
How do you determine a client’s estimated maximal heart rate or HRmax?
- Old method: Subtract client’s age by 220 example: 220 - 31 = 189
- New method: 208 - (70% of age)
How do you determine which “Target Heart Rate Zone” your client should be in?
Based off of “3-Minute Step Test” results
or Rockport Walk Test
What are the percentage ranges for each zone for Target Heart Rate? What is the purpose of each zone?
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
A method of establishing training intensity on the basis of the difference between a client’s predicted maximal heart rate and their resting he
The HR Reserve (HRR) method or the Karvonen Method
What is the formula for the HR Reserve (HRR) method or the Karvonen Method?
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.
What is a skinfold (SKF) measurement?
What does it show?
What 4 places do you record?
Where (and what side of the body)?
- uses a caliper to estimate the amount of subcutaneous fat beneath the skin
- body fat %
- Biceps, Triceps, Subscapular, Iliac Crest
- Right side of body
What is the name of aportable instrument used to conduct an electrical current through the body to estimate fat?
bioelectrical impedance
What is a limitation of circumference measurements?
Circumference is affected by both fat and muscle and therefore do not provide accurate estimates of fatness.
A waist-to-hipratio greater than _.__ for women and _.__ for men may put these individuals at risk for a number of diseases.
0.80 for women 0.95 for men
What BMI classifies as underweight?
What is its risk of disease?
<18.5
Increased risk for disease
What BMI is classified as overweight? What is its risk of disease?
25-30
Increased risk for disease
What BMI range is classified as obese? What is the risk of disease?
30-35
High risk of disease
What are 2 common cardiorespiratory assessments?
- YMCA 3-Minute Step Test 2. Rockport Walk Test
How do you conduct a YMCA 3-Minute Step Test?
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
What is a PAR-Q?
Physical Activity Readiness Questionaire
Determines the possible risks of exercising because of possible cardiovascular disease
What test measures agility and stabilization of the upper extremities?
Davies Test
When the knee moves inward during a single-leg squat assessment, which 2 muscles are probably UNDERACTIVE?
- Gluteus medius/maximus
2. Vastus medialis oblique
What is the DAVEIS TEST?
In push up position quickly move one hand to touch the other alternating each side
- Continue for 15 seconds. Repeat 3 times.
How do you perform the Rockport Walk Test?
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.
How do you determine which “Target Heart Rate Zone” your client should be in?
Based off of “3-Minute Step Test” results
or Rockport Walk Test
What is the most valid measurement of functional capacity of the cardiopulmonary system? (heart and lungs)
Cardiopulmonary Exercise Text (maximal oxygen uptake) (VO2max)
What is an accpetable blood pressure measurement according to the American Heart Association?
Systolic <120 mm Hg
Diastolic <80bmm Hg
When measuring blood pressure what is the bottom number called?
What does it represent?
Diastolic. it represents the pressure within the arterial system when the heart is resting and filling up with blood.
When measuring blood pressure what is the top number called?
What does it represent?
The top number is called systolic and represents the pressure within the arterial system after the heart contracts.
What is the typical resting heart rate?
What is average for a male and a female?
Between 70 and 80 beats per minute
70 for male
75 for female
How good is resting heart rate and exercise heart rate as an indicator of how well the clients cardiorespiratory system is responding to exercise?
- resting HR- fairly good
- exercise HR- strong indicator
