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Exercise Prescription > Protocols > Flashcards

Protocols Flashcards

1
Q

what is BMI and what is an advantage and disadvantage for the measurement

A

Body mass index is a measurement that determines if the height and weight ratio in the body is appropriate
- > it is not a direct measure of body fatness, rather it is correlated with certain health risks and is a predictor of health risk at a population level
- > it does not take muscle mass into account, doesn’t tell the individuals whole story (small and ripped or tall and lanky)
- > it is good for population control and estimates but is not necessarily a good measure to use for an individual

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2
Q

why are protocols within strength and fitness testing so important

A

a strict protocol provides validity and reliability
- > we want our results to be consistent and accurate
- > looking for norms and trends, there are cutoffs for certain values/conditions

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3
Q

RHR

A
  • > resting HR is considered an indicator of cardiorespiratory (aerobic) fitness because it tends to be lower for those who are more aerobically fit (still must consider that RHR is also considered by other factors)
  • it is the # of times the heart contracts in a minute
  • > low HR at rest: 48
  • > high HR at rest 90-100
  • > avg RHR 60-80; (73)
  • RHR doesn’t really change as you get older; other aging factors may change it tho
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4
Q

resting BP

A

BP is the force of blood against the walls of the arteries created by the pumping of the heart
- > RBP can also be affected by factors outside of the body; white coat syndrome affects 15-30% of people and it will increase BP

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5
Q

systolic vs diastolic BP

A

Systolic
- > first number, is the max pressure in the arteries when the heart contracts during a heartbeat
Diastolic
- > second number, the minimum pressure in the arteries when the heart relaxes

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6
Q

Measuring RHR

A
  1. Let client sit with feet on floor and arms on chair for 5 minutes; while you wait you can interview the client for any things that may affect the clients RHR)
  2. Ask permission to touch client and walk them through whats gonna happen
  3. Find radial pulse with finger or jugular vein pulse
  4. Once you find it, record BPM for 15sec then multiply by 4
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7
Q

measuring RBP

A

measured using the brachial artery
1. Get client to sit with back against the chair and arm on table for 5mins. While you wait, ensure the client has abided by the preliminary instructions and does not present with any symptoms that suggest the client should postpone the appointment *ask to touch client
2. Wrap cuff on the bare left upper arm around 2cm above antecubital space (tight enough to slip 2 finger under)
3. rapidly inflate to 70mmHg then slowly increase by 10 until you can no longer hear/feel the heartbeat (using stethoscope or palpating)
4. Slowly release the pressure at approx. 2mmHg/sec
5. Sys. is when you start to hear/feel the heartbeat again and Dias is when it stops

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8
Q

what reading of RHR and RBP are indicators that you should not continue evaluations (from anthropometics data)

A

RHR > 99BPM

SBP > 160mmHg
DBP >90mmHg

NO EXERCISE UNTIL THEY SEE A DOCTOR

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9
Q

things to consider when measuring weight

A
  • > take shoes off and empty pockets
  • > record weight to nearest 0.1kg
  • > convert kg to lb by lbx2.2 = kg
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10
Q

Waist circumfrence (WC) and how to take WC

A
  • > evidence suggests that abdominal fatness is a more important determinant of health outcomes
  • > high WC = more likely for diabetes and hypertension
  1. ask if they’re comfortable raising their clothing and you touching them
  2. find the border of the superior, most lateral border of the iliac crest using palpation
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11
Q

how to score BMI

A

BMI = wight (kg)/height(mm) ^2
- > consider how thresholds change between ethnicities; i.e. Japanese = lower WC threshold
- > normal range is 18.5 - 24.9 kg/m^2
* if you’re BMI > 30 then you’re obese and if you’re les than the threshold you may not be at risk
- > you must consider the combination of WC and BMI readings
- > BMI may not be perfect for the individual but it’s good for the general public

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12
Q

1 mile walk protocol

A

Goal: have client walk 1600m/1mi as quickly as possible
1. Explain the purpose (assess aerobic fitness/VO2 max)
2. Secure HR monitor to client
3. Have them to a 3 minute walk at normal pace to warm up. Once completed, check in and explain then send them
4. Client walks the 1600m as quickly as possible (RECORD THEIR TIME)
5. Measure HR immediately after they complete the test and take their blood pressure

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13
Q

grip strength protocol

A

*measure of isometric strength and a widely used indicator of total body strength; shown to predict functional limitations and disability later in life
1. adjust hand dynamometer to the clients hand (the second joint of the fingers fits snuggly into the handle and takes the weight of the instrument)
2. get client to hold dynamometer in line with the forearm at the level of the thigh
3. squeeze with maximal force, have client exhale while squeezing
4. measure each hand twice, alternating hands and record the maximum of both hands, add together, and find your score at pg 43

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14
Q

vertical jump protocol

A

*measures peak leg power or the ability to contract leg muscles with speed and force in one explosive motion
1. demonstrate proper technique: elbow width away from wall, bend down (semisquat) and hold for 2 then jump and stick
2. get client to stand against the wall and reach, feet flat on floor
3. allow for 3 trials with a rest period of 10-15 secs, take the best of the 3 jumps

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15
Q

CSEP-CPT limitations

A

CSEP-CPT are not permitted to use and ECG equipment and conduct aerobic and/or muscular fitness tests that involve reaching >85% of their max, these skills are taught in a separate course
- > this is a liability and safety issue

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16
Q

Get-Active questionnaire

A

provides guidance as to when physical activity may be appropriate and safe given the client medical history and if they need to refer to their physician
- > if its unclear err on the side of caution; you can work with 1 CONTROLLED chronic condition
- > the form only considers the last 6mo, looks for new uncontrolled issues
- > STILL NEED TO ASK SUSPECTED DIAGNOSED CONDITION AND MEDICATION

17
Q

reasons to postpone Ax

A
  • > demonstrates difficulty breathing at rest
  • > coughs persistently
  • > ill/fever
  • > lower extremity swelling
  • > has clearly ignored the preliminary requirements (only water 2hrs before and no exercise 6hrs before)
  • > pregnancy (see pregnancy GAQ)
18
Q

active recovery procedure

A

light movement for 3 minutes
- > take HR every minute
- > if client does not feel recovered then take another 2 mins before sitting
- > once sitting measure clients HR and BP at 1 and 3 minutes
- > they are ready to move onto other forms of testing if their reading have below the cutoff values (HR>100, SBP>160, DBP>90)
- > if not then remain seated then test again after 2 mins

19
Q

when should you not do a Y-Test or a one leg balance test

A

if there is history of illness/condition that cam prevent the test from being performed safely

20
Q

One leg balance test protocol

A

why: balancing on one leg is essential for normal gait and is critical for activities of daily living; good data to predict risk of falls in older populations
Step 1: explain the purpose and protocol to client
Step 2: have client stand barefoot/socks behind or beside a sturdy chair with their arms cross over their chest
Step 3: have client stand on leg of choice and lift opposite fot a few inches off the ground (can redo if they fall within first 3 secs)
Step 4: have client keep eyes on a marker and get them to stand for a mx of 45secs, record to nearest 0.1s
Step 5: repeat on other leg
Step 6: do same tests with eyes closed
Step 7: take the best eye open and eyes close score (leg doesn’t matter) and compare to average

21
Q

when to terminate one leg balance test

A
  • > uses arms/legs/torso to correct balance
  • > uses unsupported leg and touches standing ankle
  • > of base foot rotates/moves to maintain balance
    allow 2nd attempt if any of these occur in the first 3seconds
22
Q

purpose of Y-Balance test

A

it is a modified star excursion test (8points instead of 3)
measuring dynamic balance may be of use in predicting lower extremity injury, identifying dynamic balance deficits, and assessing the effectiveness of lower extremity balance during training programs

23
Q

Y-Balance test protocol

A

3 markers must be 135-135-90 deg. apart and test should be done in socks. Heel should be on intersection point
Step 1: Balance on one foot and lightly tap the anterior tape and return to double leg start position
Step 2: Repeat with posteriorlateral tape then posteriomedial tape
- > client is allowed 4 practice trials in each of the three directions of each leg
- > allow for 10s rest between trials
Step 3: Take the mean (Lfoot +Rfoot) score from each direction

24
Q

y balance test termination criteria

A
  • > unable to maintain single limb stance (heel comes off floor, hands come off hips, excessive trunk movement)
  • > makes heavy touches with feet, rests foot on ground instead of tapping, unable to return to starting position under control
25
Q

Purpose of Ebbling Treadmill Test

A

designed to determine VO2 max in low risk, non-athletic, healthyadults between 20-59y/o
- > do not perform test with those who experience knee pain when jogging or running

26
Q

Ebbing Treadmill Test Protocol

A

Step 1: Explain the purpose and calculate clients 85,70, and 50% maxHR
Step 2: Get client to walk 4 minute warm up, keep concentration on wall, incline is 0 and pace should bring HR up to somewhere in 50-70% max HR
Step 3: Increase incline to 5% and do not change pace
* HR should be calculated in the last 15secs of each minute
- > the Steady State HR should not differ more than 5BPM throughout the test, if it does then extend the test by a minute

27
Q

BP during exercise

A

can go to 250 systole but diastole doesn’t really change, should stay 80-90
anything above these values is an issue

28
Q

if you perform a 1 mile walk test and a ebbling treadmill tests and the results vary by say 5-10pts, which results do you use?

A

use whichever one is geared toward the clients demographic
- > i.e use ebbling for older and 1 mile for younger more fit ppl

29
Q

purpose of YMCA Cycle ergometer test

A

a submaximal test to estimate VO2 max fr ages 15-69y/o

30
Q

Cycle ergometer test protocol

A

need clients 85%max HR
- > 3 or more consecutive minutes at 50rpm at increasing intensities
* record HR during last 15secs of each minute
- > SSHR is the average of the HR taken during the last two minutes of each workload, if HR differs >5 then add another minute
- > the HR during the last minute of the first load determines the intensity of the second, and so forth
- > continue the 3 min workloads until you have 2 consecutive workloads that are in between 110 and 85%max

31
Q

push up test purpose

A

to measure muscular endurance of the chest, shoulders and arms

32
Q

push up test protocol

A

Step 1: client lay face down on the mat and explain proper form (knee for women/toes for men and arms are under shoulders)
- > have client exhale on the up phase and their chin must touch the floor
*test is terminated when: the client has pain/discomfort, appears to strain forcibly or is unable to maintain proper push up technique over 2 consecutive reps
Step 2: score using the max amount of push ups they can do

33
Q

sit and reach purpose

A

measures hamstring and low back flexibility; which has been shown to be a good indicator of general flexibility
- > reduced flexibility, particularly in low back, has been associated with adverse functional outcomes, which may limit one’s ability to perform activities of daily living
- > a reduction in stride length, owing to decreased flexibility about the hip and pelvis, combined with reduced leg strength and power; is a major contributor to limited mobility and walking speeds of older adults

34
Q

sit and reach protocol

A

Step 1: ask clients to prepare by using the modified hurdler stretch held for 20 secs twice on each leg
Step:2 Have client sit legs outstretch and 6in apart with soles pushed agains flexometer, which should be adjusted so the crossbar
Step 3: with arms fully extended and hands together (lower head and exhale) and get client to push; max spot should be held for 2 secs
Repeated for 2 trials
- > trial does not count if knees bend/jerking motion

35
Q

mCAFT procedure

A

> purpose is too estimate VO2 max for ages 15-69
measure HR after each 3 min session
the cadence intensity is determined by your age and gendre
test ends when 85%maxHR is reached or a test termination factor occurs
step with a preferred leg (leg can be switched at the end of each 3 min segment
both feet should be planted on top step with legs fully extended, back upright and remain motionless when the music stops
STEP-STEP-UP; STEP-STEP-DOWN
run the client through the practice steps
switch to one step procedure when males reach stage 7 and females stage 8
proceed to active recovery protocol when reach 85%maxHR

36
Q

back extension protocol

A

> test measure isometric. endurance of the back extensor muscles; evidence shows that strong back extensors may help prevent low back pain
have client lay face down on the mat with illiac cress positioned at the edge of the platform
secure clients lower torso by holding thighs or upper calfs or use 2 support straps
THE PROTOCOL SHOULD NOT BE CONDUCTED IF THE QEP CANNOT SAFELY AND SECURELY ANCHOR THE CLIENT TO THE BENCH
once secure, have client raise cross arms over their chest and concentrate on the floor as they hold the horizontal position
NOT ROTATIONAL OR LATERAL SHIFTING AS LONG AS POSSIBLE FOR A MAX OF 3 MINS
record score to nearest 0.1sec
have client lay on back with knees bent to recover

37
Q

bac extension termination protocol

A
  • > client feels pain, discomfort or fatigue
  • > clients torso drops below the horizontal position
  • > client reaches max time (3 mins)
38
Q

what is 1 RM and when should we use it

A

measures the highest load that can be lifted through a full RoM once with good technique; it’s a muscle specific measure of strength and should be considered for a client that is interested in starting/resuming a resistance training program with exercise machines/free weights
- > CAN BE ESTIMATED WITHOUT PERFORMING MAXIMAL LIFT NEED TO FIND A WEIGHT THAT CAN BE LIFTED FOR 6-8REPS TO ESTIMATE THE 1REP MAX
- > 1RM scores can be compared over time to establish the effectiveness of the resistance training program
- > strong relationship between muscular strength and endurance

39
Q

1 RM protocol

A

> explain the purpose of test
ensure and adequate warm up before attempting 1RM, generally should include 5 mins of aerobic exercise and a light warm up set
review the technique of the selected exercise with the client to ensure it can be performed with no loss of form
a starting weight should be selected that the client should be able to lift 6-10 times with no loss of form, if 2nd or 3rd set is needed allow for 2 min break between sets
if the predicted 1RM cannot be achieved in 3 attempts try again in 48hrs

Exercise Prescription (5 decks)

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