Screening and assessment and programing

Question 1

what is the recommended order for screening and assessment?

Answer 1

Pre-exercise screen (ParQ, health history questionnaire
Passive postural assessment
Standard health assesment (BP, HR, Body comp)
dynamic postural assessment (twistinty thing, overhead squat, leg raise)
fitness assesment (cardio respiratory, muscular & flexibility)

Question 2

what is the purposes of pre-screening?

Answer 2

• identify a possible need to refer the client to a specialist
• understand the client better and establish communication
• identified area of strength and weakness
• develop a precise and individualized program

Question 3

What is high blood pressure ? number

Answer 3

140 for systolic or over 90 for diastolic

Question 4

what is consider a high choleterol level?

Answer 4

anything higher then 200miligram per decilitre of blood

Question 5

at which age should men and woman consult a doctor before exercising?

Answer 5

45yo

Question 6

what information we find in teh health questionnaire

Answer 6

clients detail (age, name, phone number)
current medical condition
Medication use and allergies
current or past injuries
treatment from qualified health professionals
cardiac risk (BP, RH, cholesterol)
family health history

Question 7

what should you look for while assessing a client posture?

Answer 7

imbalances in the posture

faulty alignment

Question 8

what is the upper crossed syndrome and exercise to work on it

Answer 8

postural stress caused by imbalances between the muscles that connect the head, neck, shoulder girdle and thorax. Short and thight pectorals, upper trapezius, levator scapulae and suboccipitals.

standing cable rows
overhead squat
back flys
put ball under for trapezius and roll on a it to realse and do the same with pec

Question 9

what is the lower crossed syndrome and exercise to help

Answer 9

imbalance in the muscles connecting the lumbar spine, pelvis and femur.

Bridges
hamstring strech
side plank
superman

Question 10

how could you get a really accurate result of resting heart rate

Answer 10

ask your client to take his resting heart rate every morning when he wakes up before he gets out of bed. , count for 30 second and multiply by 2.

Question 11

at which number of resting hr would it be concerning

Answer 11

100 or more. 70 for men and 75 for women is the norm

Question 12

What are the dynamic assessment useful for?

Answer 12

-identifying where your client’s posture is strong and weak
-Identifying your clients fitness level for cardiorespiratory, flexibility and muscular capacity
-determining your client’s strength and weaknesses.
-developing an individualized program
establishing a baseline and setting standard for your client

Question 13

What ate the 3 dynamic assesment test?

Answer 13

seated spinal rotation. you would have the client place a dowel over his shoulder, cross his arms and plan his hands on opposite shoulder in order to keep the dowel in place. with either another dowel or a door frame you would ask the client to twist and touch the dowel or get as close as possible to it.
faulty movement coul be the blutes coming off the floor, not enough mobility, going farther on one side then the other, upper back rounded, torso not upright

Straight leg raise: ask the client to get on the floor on their back and go sit by their head. ask them to raise one leg barely off the floor. then for the second part go stanf up on one side of their body and put your foot under the knee of the leg that will stay on the ground first and ask them to raise the other leg. faulty movement could be back coming off the floor, bent knee, leg rotates, breathing change,

Overhead squat: 4 step at any point if the client fails you do not keep going. 1. squat with heels on a dowel, 2. normal bw squat, 3. squat with toes on a dowel and 4. capacity testing see how long they can keep the squat position. faulty movement could be not hitting parallel, hand too far ahead of head or too far back, elbows not fully extended, hip shift, stable body cannot be maintained, knees caving,

Question 14

what is Vo2max

Answer 14

accronym for cardiorespiratory capacity or also know as maximal oxygen uptake

Question 15

how can you test the vo2max without a special machine?

Answer 15

you could use a treadmill and slowly increase the intensity until the client reach 85% of his age-predicted HRmax. you would have to keep taking his HR or if the client has a HR watch/monitor.

Question 16

what are some muscular capacity assessment that can be done with your client

Answer 16

10-repitition max test. instead of doing a 1 rep max you could do 10 reps at a weight at which 10reps is the max they wouldn’t be abe to do one more. you would have to slowly increase the weight to find out. best exercise would be bench, squat, leg press, lat pull down and shoulder press. to predict the 1RM from teh 10rep max you would divide the weight by 0.75

there is also the grip strenght. use the grippy strenght tool that you hold in your hand and press. do it twice per hand.

Question 17

what is the difference between a normative test and non normative?

Answer 17

normative is were there are data of a norm for a person gender and age of what they should be able to do where nonnormative has no data and it would be something you do with your clients and could compare to his first test to see his evolution.

Question 18

what are the 3 normative muscular endurance tests?

Answer 18

push up wit ha dowel on back
horizontal pull up
abdominal curl-up

Question 19

what are two great flexibility assesment test?

Answer 19

sit and reach: leg extended , upper body upright and ask the client to reach their toes
shoulder flexibility test: raise one arm and bend it over the back and try to reach as far as possible. with the other arm go from the bottom and try to see if the hands or fingers can touch.

Question 20

what makes a strong program design?

Answer 20

it’s safe, efficient, enjoyable and effective

Question 21

define periodization

Answer 21

its the systemic organization of training period.

Question 22

what is supercompensation

Answer 22

it is when you body adapts after a training so that it eventually becomes easy in the future. fitness built

Question 23

what are the phase of the workout?

Answer 23

stimulus (training) compensation (recovery following your session) supercompensation (fitness is built), involution and homeostasis

Question 24

what are the 3 component of periodization?

Answer 24

macrocycle (your overall goal usually the general picture over a long period of time, months or year)
Mesocycle (consist of a one to several months)
Microcycle: consist of one to several week)

Question 25

what should your warm up consist of?

Answer 25

general warm up to get your HR at 40-60% of max and specific warm up for exercise coming so if squatting you would do 10 reps at 50% of 1RM