senior fitness assessment Flashcards
1
Q
pre-participation screening should include the following:
A
Medical Clearance to Exercise, PAR-Q+, Medical History, and Liability Release.
2
Q
Physical Activity Readiness Questionnaire (PAR-Q+)
A
A questionnaire used as a screening tool by Senior Fitness Specialists to determine if a new client needs to seek medical clearance prior to beginning an exercise program.
3
Q
Stages of Change
A
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
4
Q
The ___________ reading reflects the pressure produced by the heart as it pumps blood to the arterial tree of the body
A
systolic
5
Q
Normal systolic pressure is below _________ mm Hg
A
120 mm/Hg
6
Q
__________ blood pressure signifies the minimum pressure within the arteries while the heart is filling with blood.
A
Diastolic
7
Q
Normal diastolic pressure is below _____ mm Hg.
A
80 mm/Hg
8
Q
Normal blood pressure range
A
systolic: <120 mm Hg
diastolic:<80 mm Hg
9
Q
elevated blood pressure range
A
systolic:120–129 mm Hg
diastolic:<80 mm Hg
10
Q
Stage 1 hypertension
A
systolic: 130–139 mm Hg
diastolic: 80–89 mm Hg
11
Q
stage 2 hypertension
A
systolic: ≥140 mm Hg
diastolic: ≥90 mm Hg
12
Q
hypertensive crisis
A
systolic: >180 mm Hg
diastolic:>120 mm Hg
13
Q
Blood pressure is traditionally measured using an -______________________________, which consists of an inflatable cuff, a pressure dial, a bulb with a valve, and a stethoscope
A
aneroid sphygmomanometer
14
Q
How to record blood pressure:
A
- have client sit rest the arm on a support after putting on the cuff
- lightly place the stethoscope over the brachial artery
3.Continue by rapidly inflating the cuff to 20 to 30 mm Hg above the point at which the pulse can no longer be felt at the wrist.
4.Next, release the pressure at a rate of about 2 mm Hg per second, listening for a pulse.
5.To determine the systolic BP, listen for the first observation of the pulse. diastolic bp is determined when the pulse stops
15
Q
Due to excessive stress on the heart and the arteries, experts recommend that exercise be stopped if BP exceeds ____________ (either value) or drops more than _____mm Hg with an increase in exercise intensity
A
-250/115
-10 mm Hg
16
Q
Metric formula for BMI
A
BMI = weight (kg) ÷ [height (m)]2
17
Q
imperial formula for BMI
A
BMI = 703 × weight (lbs.) ÷ [height (in.)]2
18
Q
The lowest risk for disease lies within a BMI range of _____ to ______
A
22 to 24.9
19
Q
Underweight BMI
A
<18.5
20
Q
Healthy weight BMI
A
18.5–24.9
21
Q
overweight BMI
A
25.0–29.9
22
Q
obese BMI
A
30.0–34.9
23
Q
obesity II BMI
A
35.0–39.9
24
Q
obesity III BMI
A
≥40.0
25
Gynoid fat patterning
when fat is deposited under the skin (called subcutaneous fat) of the lower body, primarily in the hips and thighs.
26
Waist to Hip Ratio (WHR) formula
Waist to Hip Ratio (WHR) = Waist Measurement ÷ Hip Measurement
27
Low Health risk WHR for men
0.95 or lower
28
low health risk WHR for women
0.80 or lower
29
moderate health risk WHR for men
0.96–1.0
30
moderate health risk WHR for women
0.81–0.85
31
high health risk WHR for men
1.0 or higher
32
high health risk WHR for women
0.86 or higher
33
how to measure waist circumference
-wrap the tape around the location of the largest circumference between the base of the sternum (xiphoid process) and the navel.
-Record the circumference to the closest 0.5 cm or 0.25”.
34
how to measure hip circumference
- measure at the location of widest circumference at the hip/buttock region
-Record to the closest 0.5 cm or 0.25”.
35
purpose of the Overhead Squat assessment
-observe a client’s movement patterns and identify movement impairments.
-impairments indicate muscle imbalances
36
Overhead Squat assessment starting position
-Have the client stand with their feet shoulder-width apart and pointed straight ahead. The foot and ankle complex should be in a neutral position.
-Have the client raise their arms overhead with their elbow fully extended. The upper arm should bisect the ears
37
Overhead squat assessment movement
Movement
- Instruct the client to squat to the level of a typical chair height and return to the start position.
-Have the client repeat the movement five times from each view.
38
overhead squat assessment views
-View the feet, ankles, and knees from the front.
- View the lumbo-pelvic-hip complex (LPHC) and shoulder and cervical complex from the side.
-View up to five repetitions before resetting the client’s position.
39
Overhead squat assessments movement compensations- Lower Body
Feet Flatten
- The arch of the foot will appear flat and pronate.
Feet Turn Out
- The client will squat with feet externally rotated.
Heel of Foot Rises
- The client’s body weight will shift forward and the heels will rise off of the floor.
Knees Move Inward
- The knees will have a knock-kneed appearance where the knees converge and are not lined up over the second and third toes
40
Overhead squat assessments movement compensation- Trunk
Excessive Forward Lean
- The trunk falls forward so the lower leg and trunk line are not parallel.
Lower Back Arches
- The low back will appear overly arched (extended).
Lower Back Rounds
- The lower back and buttocks will appear tucked under.
41
Underactive muscles for flattened feet/ankle
(OHSA)
Underactive
-Anterior tibialis
-Gastrocnemius (medial head)
-Gluteus maximus/medius
-Intrinsic foot muscles
-Posterior tibialis
42
Overactive muscles for flattened feet/ankle
(OHSA)
Overactive
- Fibularis (peroneal) complex
- Gastrocnemius (lateral head)
- Tensor fascia latae
43
Overactive muscles for foot/ankle turn out
(OHSA)
Overactive
Gastrocnemius (lateral head)
Soleus
Biceps femoris (short head)
44
Underactive muscles for foot/ankle turn out
(OHSA)
Underactive
Anterior tibialis
Gastrocnemius (medial head)
Gluteus maximus/medius
Hamstring complex (medial)
Posterior tibialis
45
Overactive muscles for foot/ankle heels rise
(OHSA)
Overactive
Quadriceps
Soleus
46
Underactive muscles for foot/ankle heel rise
(OHSA)
Underactive
Anterior tibialis
Gluteus maximus
47
Overactive muscles for Knees move in (knee valgus)
(OHSA)
Overactive
Adductor complex
Biceps femoris (short head)
Gastrocnemius
Soleus
Tensor fascia latae
Vastus lateralis
48
Underactive muscles for Knees move in (knee valgus)
(OHSA)
Underactive
Anterior tibialis
Gluteus maximus/medius
49
Overactive muscles for low back arches
(OHSA)
Overactive
Adductor complex (anterior fibers)
Latissimus dorsi
Psoas
Rectus femoris
Erector spinae
Tensor fascia latae
50
Underactive muscles for low back arches
(OHSA)
Underactive
External obliques
Gluteus maximus
Hamstrings complex
Local core stabilizers
Rectus abdominis
51
Overactive muscles with Excessive forward trunk lean
(OHSA)
Overactive
Adductor complex (anterior fibers)
Gastrocnemius
Psoas
Rectus abdominis
Rectus femoris
Soleus
Tensor fascia latae
52
Underactive muscles with Excessive forward trunk lean
(OHSA)
Underactive
Anterior tibialis
Gluteus maximus
Hamstrings complex
Local core stabilizers
Erector spinae
53
Overactive muscles when arms lean forward
(OHSA)
Overactive
Latissimus dorsi
Pectoralis major/minor
Teres major
54
Underactive muscles when arms lean forward
(OHSA)
Underactive
Infraspinatus
Lower/middle trapezius
Posterior deltoids
Rhomboids
Teres major
55
How to work on fixing impairments with OHSA
1. Perform the Overhead Squat assessment and notate all of the client’s movement compensations.
2. Using the OHSA Solutions Chart, list all of the clients overactive and underactive muscles.
3. Stretch one to three overactive muscles using a combination of stretching techniques (typically self-myofascial techniques and static stretching). The overactive muscles that are repeated the most on the list should take priority in programming.
4. Strengthen one to three underactive muscles using light, low-intensity core, balance, or strength training exercises. The underactive muscles that are repeated the most on the list should take priority in programming.
56
Two of the most common clinical assessments of older adult function:
-Short Physical Performance Battery (SPPB)
-Berg Balance Scale (BBS)
57
58
The Berg Balance Scale (BBS)
a primary balance evaluation tool for clinicians to evaluate many different older patient’s balance capabilities
59
The BBS and SPPB assessments are _________ the scope of a Senior Fitness Specialist to administer.
outside of
60
The Senior Fitness Test consists of six assessments:
Flexibility Assessments
-Chair Sit and Reach Test
-Back Scratch Test
Strength Assessments
- 30-Second Chair Stand Test
-Arm Curl Test
Agility and Dynamic Balance
-8-Foot Up and Go Test
Cardiorespiratory Assessments
-2-Minute Step Test
61
required equipment for Chair Sit and Reach Test
-Ruler or tape measure
-Chair (with no arms and 17” seat height)
62
Instructions for the Chair sit and reach test
1. Instruct the client to sit in the chair with their feet flat on the floor and hip-width apart.
2. The client extends one leg fully with the ankle dorsiflexed.
3. The client overlaps their hands with the tips of the middle fingers even, as shown.
4. Instruct the client to inhale, and then, as they exhale, reach forward toward their toes by flexing at the hip. The client reaches forward toward their toes as far as possible (or past their toes, if possible). Avoid bouncing or quick, jerky movements.
5. The client holds the position for 2 seconds while the Senior Fitness Specialist takes the measurement to the nearest 0.25”. The distance is measured between the tip of the fingertips and the toes. If the client touches their toes, then the measurement is zero. Use a positive (+) score if the client reaches past their toes and a negative (–) score if the client reaches short of their toes.
6. Measure the client's results on both sides. One or two practice trials on both sides are permitted before conducting the test.
63
required equipment for Back Scratch Test
1. Ruler or tape measure
64
instructions for back scratch test
1. Instruct the client to stand with their feet hip-width apart and flat on the floor.
2. Instruct the client to reach one arm up and over the shoulder and as far down their back as possible. At the same time, the client reaches their opposite arm around the back and as far up as possible, as shown.
3. The client will reach their fingertips toward each other as far as possible without hooking the fingers.
4. Instruct the client to hold the endpoint. The Senior Fitness Specialist will measure the distance of the client’s middle fingers to the closest 0.25”. If the fingertips touch, then the client’s score is zero. Use a positive (+) score if the client reaches past their fingertips and a negative (–) score if the client reaches short of their fingertips. Measure the client's results on both sides. One or two practice trials on both sides is permitted before conducting the test.
65
30-Second Chair Stand Test required equipment
-Stopwatch
-Chair (no arms, 17” seat height)
66
30-Second Chair Stand Test Instructions
- Instruct the client to sit in the middle of the chair with their feet hip-width apart and flat on the floor. Their arms are crossed in front of their chest.
-The Senior Fitness Specialist gives a “Ready, Set, Go” command.
-The client must fully stand up and sit back down into the chair. This movement pattern is conducted for 30 seconds.
-Count the total number of complete movements out loud (up and down equals one) and provide positive encouragement. If the client has completed a full stand from the sitting position when the time is lapsed, the final stand is counted in the total. Practice trials of a few repetitions are permitted before conducting the test.
67
required equipment for Arm Curl Test
1. 8-pound dumbbell (men), 5-pound dumbbell (women)
2. Chair (no arms, 17” seat height)
3. Stopwatch
68
Arm Curl Test Instructions
-1. Instruct the client to sit on the dominate side of the chair with their feet hip-width apart and flat on the floor. This test is conducted with the client’s dominant arm.
2. The Senior Fitness Specialist gives a “Ready, Set, Go” command.
3. The client starts with the weight at their side in a neutral position. Next, the client performs a biceps curl, bringing the weight up to their shoulder by flexing their elbow and supinating their forearm, as shown. Their upper arm must remain motionless. The Senior Fitness Specialist can hold the client’s upper arm in place if necessary.
4. For a period of 30-seconds, count the total number of complete movements out loud (up and down equals one) and provide positive encouragement. Practice trials of a few repetitions are permitted before conducting the test.
69
Equipment required for 8-Foot Up and Go Test
1. Stopwatch
2. Chair (no arms, 17” seat height)
3. Cone
4. Measuring tape
70
Instructions for 8-Foot Up and Go Test
Instructions
1. Instruct the client to sit in the middle of the chair with their feet hip-width apart and flat on the floor. Their hands are resting on their knees.
2. Place the marker 8 feet in front of the chair.
3. The Senior Fitness Specialist gives a “Ready, Set, Go” command.
4. On the command "Go," timing is started and the client stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as they sit down. If the client usually uses a cane, they should use it during the test. No physical assistance can be given by the tester.
5. Perform two trials and take the best time of the two trials, measuring to the nearest 1/10th of a second.
71
For fall risk assessment, what test is often preferred over the 8-Foot Up and Go Test, and why?
the walking course is almost 10 feet in length rather than 8 feet, so it allows for additional observation of the gait patterning of the participant
72
The Timed Up and Go (TUG) test measures, in seconds..
the time taken by a person to stand up from a standard folding chair, walk a distance of 3 meters (approximately 10 feet), turn around, walk back to the chair, and sit down again.
73
2-Minute Step Test required equipment
1. Stopwatch
2. Marking tape
3. Measuring tape
74
Instructions for 2-Minute Step Test
1. Instruct the client to stand next to a wall and apply a piece of tape on the wall measured at the midpoint between the patella (kneecap) and the iliac crest (top of hip bone).
2. The Senior Fitness Specialist gives a “Ready, Set, Go” command.
3. On the command "Go," timing is started and the client marches in place, performing as many steps as possible within 2 minutes. The client must lift their knees one at a time to the height marked on the wall.
4. Count the number of times the right leg marches.
5. Resting is permitted and holding onto the wall or a stable chair is allowed. Stop after 2 minutes of stepping.
75
The purpose of the Chair Sit and Reach Test is....
to measure lower body flexibility and range of motion. It is a variation of the standard sit and reach test
76
The purpose of the Arm Curl Test is to...
to measure upper body strength and muscular endurance
77
The purpose of the 8-Foot Up and Go Test is to.....
to measure agility and dynamic balance
78
The purpose of the 2-Minute Step Test is to......
to measure cardiorespiratory fitness
79
10-Meter Gait Speed Test required equipment
None
80
The 10-Meter Gait Speed Test measures the......
time it takes for an older adult to walk the middle 6 meters of a 10-meter course
81
What are the 3 fall risk assessments that a senior specialist can administer?
- Functional Reach Test,
-Timed Up and Go Test , -30-Second Chair Stand Test
82
10-Meter Gait Speed Test Instructions
1. Mark a 10 meter straight and level course that is free from obstructions and/or surface changes. 2. Place visible items (e.g., cones) at the 0-, 2-, 8-, and 10-meter mark.
2. Have the client stand at the 0-meter mark with their feet side by side.
3. The Senior Fitness Specialist positions themself at the 2-meter mark where they will start the timer when the participant’s foot crosses it.
4. The Senior Fitness Specialist walks briskly or jogs alongside their client and stops the timer when the client’s first foot crosses the 8-meter mark.
5. The client must stop at the 10-meter mark.
6. The client should complete at least two trials at usual speed and at least two trials at fast speed (walking).
7. Take the shortest measurement time at usual speed and the shortest measurement time at fast speed to determine usual and fast gait speed by the following equation: Gait Speed (meters/second) = 6 meters/time to closest 0.01 seconds. For example, if the usual gait speed test yielded a time of 4.58 seconds, the gait speed is calculated to be 1.31 meters/second.
8. Compare calculated gait speed to the threshold value of 0.8 meters/second and note increased risk if calculated gait speed is below the threshold.
83
what are the physical capacities that affect fall risk?
-joint mobility (both range of motion and stability),
-sensory function,
-muscle strength and power,
-static balance,
-dynamic balance,
-gait.
84
The Functional Reach Test is an indicator of limits of.....
stability, which is the distance that an older person can move their center of gravity while still maintaining standing balance
85
Functional Reach Test Instructions
1. Have the client stand next to a wall free of obstructions with their feet hip-width apart. Their dominant arm should be closest to the wall.
2. Tape a yardstick to the wall at the level of the mid-shoulder capsule. The high values of the yardstick should be closest to the client.
3. Instruct the client to make a fist and extend their arm to the front at shoulder height. The client MAY NOT touch the yardstick or wall at any point. Watch for any scapular protraction before the reach and correct the participant by bringing their shoulders into alignment. Make the initial measurement in this position.
4. Instruct the client to reach forward while keeping their fist at the height of the yardstick. Tell the client to raise their arm if it drops below the level of the yardstick. The client must hold their maximum reach position for approximately 2 seconds while the Senior Fitness Specialist takes the measurement.
5. The score is the total distance traversed by the longest knuckle of the reaching hand (subtract starting from ending position). Measure to the nearest ¼”. Use a straight edge to determine starting and ending points.
86
exercise can improve cognitive function in two primary areas:
executive function and long-term memory.
87
Long-term memory is associated with a portion of the brain called the ____________ and has been found to be responsive to _______________ exercise.
-hippocampus
-cardiovascular
88
Executive function, controlled by the ________________, is an umbrella term for a person’s ability to be in control of their daily life.
-prefrontal cortex
89
Executive function has been shown to be improved by many different forms of exercise and can be assessed via a _________________ where a physical task is performed twice, both with and without a simultaneous cognitive task (e.g., mathematical equation or word recalls), and the times of each assessment are compared for similarity.
dual-task assessment
90
The most common dual-task assessment is the.....
TUG Cognitive Test
91
Example of performing the TUG test and following it with a cognitive task that is neither too easy nor too hard–something that can be done successfully with concentration.
a repetitive subtraction task starting at a randomly chosen number where the person says the numbers aloud while they perform the TUG test. For example, if the subtraction number is 3 and the random starting number is 48, the person would respond “45, 42, 39, 36, 33, 30, etc.”
92
Once the TUG and TUG cognitive trials have been completed, calculate the Dual-Task Cost of the added cognitive challenge by calculating this equation:
[(Single Task Time – Dual-Task Time)/Single Task Time] x 100%.
- Generally, this will result in a negative value.
-For example: Single Task = 6.12 seconds, Dual-Task = 7.96 seconds, Dual-Task Cost = -30%. A Dual-Task Cost of -20% or worse (such as in this example) indicates poor performance and should indicate that the Senior Fitness Specialist should add dual-task challenges to the training program.
93
Which assessment is this (1)?
the Functional Reach Test
94
Which assessment is this? (2)
the 10-Meter Gait Speed Test
95
Which assessment is this (3)?
2-Minute Step Test
96
Which assessment is this (4)?
8-Foot Up and Go: Part 1
97
Which assessment is this (5)?
8-Foot Up and Go: Part 2
98
Which assessment is this (6)?
8-Foot Up and Go: Part 3
99
Which assessment is this (7)?
Arm Curl Test
100
Which assessment is this (8)?
30-Second Chair Stand Test
101
Which assessment is this (9)?
Back Scratch Test
102
Which assessment is this (10)?
Chair Sit and Reach Test
103
Motivational interviewing process O.A.R.S stands for.....
O- Open ended questions
A- Affirmation
R- Reflection
S- Summarize
104
