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fitness and lifestyle assesment. > Step one ask. > Flashcards

Step one ask. Flashcards

1
Q

What is step 3 advice?

A

The evaluation report and discussion.
- present and discuss the assessment findings.
Document: CSEP-PATH® Evaluation Summary (Adult or Youth).

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2
Q

What is step 5 assist?

A

Increase motivation and overcome barriers.
- Explore motivation, ambivalence, and/or barriers using the CSEP-PATH® tools.
Documents: Barriers to Physical Activity
Decision Balance Worksheet
First Step Planning Worksheet
Alternatives for Action Worksheet

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3
Q

What is step 6 arrange?

A 
provide continuing support.
- Establish timing and format of follow-up and continuing support.
Documents:
Weekly Activity Planner & Log
Relapse Planning Worksheet.
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4
Q

What is an endomorph?

A
  • A pear-shaped body
  • A rounded head Wide hips and shoulders
  • Wider front to back rather than side to side.
  • A lot of fat on the body, upper arms, and thighs.
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5
Q

What is a mesomorph?

A
  • A cubical head
  • Wide broad shoulders
  • Muscular arms and legs
  • Narrow hips Narrow from front to back rather than side to side.
  • A minimum amount of fat
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6
Q

What is an ectomorph?

A
  • Narrow shoulders and hips
  • A narrow chest and abdomen
  • Thin arms and legs
  • Little muscle and fat
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7
Q

In Canada what percent of individuals are overweight or obese?

A
  • 59% in total.
  • 36% overweight.
  • 23% obese
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8
Q

What were the medical costs of obesity in Canada (2000 and 2004)?

A 
2000= 1.6 billion.
2004= 2.2 billion.
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9
Q

What is Android vs. gynoid obesity?

A 
Android= apple shape (men).
Gynoid= pear shape (female).
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10
Q

What does a 5% decrease in waist circumference correspond to?

A

a 30 % reduction in visceral fat.

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11
Q

what does a 0.4kg increase in visceral fat correspond to?

A

an 81% increase in mortality rate

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12
Q

What is musculoskeletal fitness?

A
  • Musculoskeletal fitness refers to a group of fitness components including muscular strength, endurance, and power.
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13
Q

What are the benefits of enhanced musculoskeletal fitness?

A
  • Enhanced musculoskeletal fitness is positively associated with mobility, functional independence, glucose homeostasis, bone health, psychological well-being, and overall quality of life and is negatively associated with the risk of falls, illness, and premature death.
  • improves the ability to perform activities of daily living, improves bone health and risks of falling.
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14
Q

Why does musculoskeletal fitness decrease with age?

A
  • decreased physical activity and chronic disease.
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15
Q

True or False; strength training can prevent the loss in muscular strength and muscle mass associated with aging.

A

True.

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16
Q

What are the 9 musculoskeletal tests?

use a star to highlight the original MSKF protocols

A
  1. grip strength.**
  2. predicted 1 RM.
  3. push-ups (male, vs. female)**
  4. back extension.**
  5. plank.
  6. vertical jump.**
  7. one-leg stance.
  8. sit-and-reach.**
  9. Y- balance test.
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17
Q

True or False; Handgrip strength is highly predictive of functional limitations and disability 25 years later.

A

True.

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18
Q

True or False; Good muscle strength in midlife may predict people from old age disability by providing a greater safety margin above the threshold of disability

A

True.

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19
Q

True or false; musculoskeletal fitness is positively associated with independence and overall quality of life?

A

True.

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20
Q

True or false; MSKF is negatively associated with morbidity and potentially premature mortality.

A

True.

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21
Q

Is muscular endurance positively related to the overall quality of life?

A

Yes.

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22
Q

Can muscular endurance reduce the risk of falling and its associated injuries?

A

yes.

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23
Q

What is muscular power predictive of?

A

functional capacity, resultant disability, and potentially premature mortality.

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24
Q

Is flexibility associated with independence and mobility,

A

Yes.

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25
Q

What is the minimum cut-off score of old-age grip strength?

A

21 kg of combined left and right

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26
Q

True or False; Grip strength found to be the most significant discriminator between high and low levels of health for both Males & Females.

A

True.

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27
Q

When does strength gain in adolescents peak?

A

Females; late teens.

Males; early 20’s.

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28
Q

At what age does strength begin to decline and at what rate?

A

At age 45-50 and naturally declines by 12-15% per decade.

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29
Q

By the 6th and 7th decade, how much will muscular strength have declined?

A

in our 50-60’s, 25-40% of our muscular strength will have diminished.

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30
Q

Based on the flexibility theory what is the role of muscle spindles?

A
  • they are found in the muscle and are sensitive to the rate of change in muscle length.
  • when the muscle is stretched slowly the spindles signal for the muscle to increase its length.
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31
Q

What is the muscle spindles stretch reflex?

A
  • with fast motion, it can be initiated for the muscle to contract to prevent overstretching or injury if the stretching is done too quickly (muscle will bounce).
  • if slow, gentle, or stretch-and-hold movement is performed, the stretch-reflex is not initiated and the muscle will relax and lengthen.
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32
Q

Based on the flexibility theory, what is the role of Golgi tendon organs?

A
  • it is linked within a tendon close to the tendon’s attachment to the muscle.
  • its role is to sense tension applied to the tendon as the muscle contracts.
    if stretching is extreme, smooth, and held for a long time, it will signal the muscle to relax completely.
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33
Q

What is ballistic stretching?

A

This intense stretching method uses bouncing movements to push your body beyond its normal range of motion.

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34
Q

What is the static stretching?

A
  • Static stretches are those in which you stand, sit or lie still and hold a single position for a period of time, up to about 45 seconds.
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35
Q

What is dynamic balance?

A
  • Dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for performance and safety.
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36
Q

What is partner assisted stretching?

A
  • proprioceptive neuromuscular facilitation.
  • PNF is a stretching technique utilized to increase ROM and flexibility. PNF increases ROM by increasing the length of the muscle and increasing neuromuscular efficiency.
37
Q

Outline a hamstring PNF stretch;

A
  1. passive assist; hold for 10-30 seconds.
  2. client contract; contract muscle for 5-6 seconds against a partner.
  3. passive assist increased ROM; hold 10-30 seconds.
38
Q

What are the musculoskeletal fitness FITT guidelines for stretching?

A

Frequency; 2-7 times per week.
intensity; just below pain threshold; slow and smooth.
time; 10-30 seconds static and dynamic, 4 reps PNF (6 secs of contraction and 10-30 seconds of passive stretch.
type; regular stretching, gardening, house chores, yoga, tai chi.
- stretch slowly and smoothly no bouncing.

39
Q

What is the definition of balance?

A

an even distribution of weight enabling someone or something to remain upright and steady.

40
Q

What is the definition of static balance?

A

refers to the ability of a stationary object to remain still with the center of gravity inside the base of support.

41
Q

what is the definition of dynamic balance?

A
  • maintaining balance within the base of support while moving which is moving COG outside the base of support. Walking.
  • dynamic balance is the ability of an object to balance whilst in motion or when switching between positions.
42
Q

What is the definition of functional balance?

A
  • daily movement tasks; getting dressed, turning around when walking.
  • Functional balance is the integration of static and dynamic balance training to maintain or improve Activities of Daily Living (ADL) and Quality of Life (QoL). Static balance is the ability to maintain a position.
  • Functional balance is an integral part of everything we do.
43
Q

What are some static balance tests?

A
  • single-leg stance test.
  • stork test for static balance.
  • floor touch test.
44
Q

What are some dynamic/functional balance tests?

A
  • y balance.
  • star excursion.
  • functional reach test.
45
Q

What are the factors that affect balance?

A
  • age.
  • gender.
  • body size.
  • foot size.
  • physical fitness level.
  • middle ear medical condition.
  • vision problems.
  • proprioceptive feedback issues.
  • head injuries (concussion).
  • low blood sugar.
  • some forms of disability; physical, mental, emotional anxiety.
  • substance addictions; alcohol, drugs, prescribed medications.
  • low blood pressure.
  • skeletal and muscular weakness.
46
Q

How does foot size affect balance?

A
  • Larger base of support allows the vertical projection of the COG to move a greater distance before falling outside of the supporting base = losing balance.
    ie, standing on toes vs. standing on flat foot.
47
Q

Why do women have a greater balance than men?

A
  • Gender differences in skeletal structure & body shape (pelvic shape & apple vs. pear shape) affect the location of the COG.
  • Women vs. men:–Women’s COG from the support base is lower due to wider pelvic girdle–Women tend to be more pear-shaped vs. men more apple-shaped.
48
Q

What are the deep back muscles that help with trunk stabilization?

A
  • erector spinae.
  • iliocostalis lumborum.
  • multifidus.
  • qaudratus lumborum.
49
Q

What is the most common cause of physical inactivity in adults?

A
  • low back pain.

- but physical inactivity also causes back pain.

50
Q

With reference to the back, what is physical inactivity associated with?

A
  • waisting of trunk musculature.
  • stiffness of ligaments and joints.
  • reduced metabolic activity.
  • increased susceptibility to sprains, strains, and, muscle spasms.
51
Q

What are the potential risk factors for developing low back pain? and what test could be used for each risk?

A
  • decreased compliance (stretch) of the muscles and tissues surrounding the hip joint. (sit and reach)
  • poor core strength. (back extension)
  • high adiposity. (waist-circumference).
  • low physical activity. (PASB-Q).
52
Q

True or false; waist circumference is negatively related to back health in both males and females?

A

True.

53
Q

Is waist circumference a useful indicator of back fitness level?

A

Yes.

54
Q

True or false; women with a WC of 88cm and a male with a WC greater than 102cm are more likely to have difficulty with everyday activities and have a higher risk for back pain?

A

True.

55
Q

WC is one of the greatest indicators of what in females?

A

it is the greatest indicator of the history of back pain.

56
Q

What is the purpose of step 4 agree?

A

set goals and make an action plan.

57
Q

What is the detailed objective for step 4 agree? useful tool?

A
  • examine options for realizing the client’s commitment to change.
  • develop a tailored action plan with SMART goals and tactics.
    Documents;
  • inventory of lifestyle needs and preferences worksheet.
  • goal setting worksheet.
58
Q

What is the to-do list for step 4 agree?

A
  • SMART goals.
  • develop an aerobic fitness prescription (FITT).
  • develop a resistance exercise fitness prescription (FITT).
    develop flexibility prescription.
59
Q

What is the heart rate reserve equation?

A

HR Reserve (HRR) = [(HRmax –HRrest) X intensity] + HRrest).

60
Q

What are the FITT guidelines for the 1st week of aerobic training prescription and progression?

A

F; 3x a week.
I; 40-50 HRR.
T; 10-15 mins.

61
Q

What are the FITT guidelines for the 2nd week of aerobic training prescription and progression?

A

F; 3-4x a week.
I; 40-50 HRR.
T; 15-20 mins

62
Q

What are the FITT guidelines for the 3rd week of aerobic training prescription and progression?

A

F; 3-4 x a week.
I; 50-60 HRR.
T; 15- 20 mins.

63
Q

What are the FITT guidelines for the 4th week of aerobic training prescription and progression?

A

F; 3-4 x a week.
I; 50-60 HRR.
T; 20-25 mins.

64
Q

What are the FITT guidelines for the 5-7th weeks of aerobic training prescription and progression?

A

F; 3-4 x a week.
I; 60-70 HRR.
T: 20-25 mins

65
Q

What are the FITT guidelines for the 8-10th weeks of aerobic training prescription and progression?

A

F; 3-4x a week.
I; 60-70 HRR.
T; 25-30 mins

66
Q

What are the FITT guidelines for the 11-13th weeks of aerobic training prescription and progression?

A

F; 3-4x a week.
I; 65-75 HRR.
T; 25-30 mins.

67
Q

What are the FITT guidelines for the 14-16th weeks of aerobic training prescription and progression?

A

F; 3-5x a week.
I; 65-75 HRR.
T; 30-35 mins.

68
Q

What are the FITT guidelines for the 17-20th weeks of aerobic training prescription and progression?

A

F; 3-5x a week.
I; 70-85 HRR.
T; 30-35 mins

69
Q

What are the FITT guidelines for the 21-24 weeks of aerobic training prescription and progression?

A

F; 3-5x a week.
I; 70-85x HRR.
T; 35-40 mins

70
Q

What are the FITT guidelines for the 24+ weeks of aerobic training prescription and progression?

A

F; 3-5x a week.
I; 70-85 HRR.
T; 30-60 mins.
maintenance

71
Q

Put weeks 1-24 in either start-up, improvement, or maintenance stage for aerobic training prescription and progression?

A

weeks 1-4; start-up
weeks 5- 24; improvement.
weeks 24+; maintenance.

72
Q

How can we chart aerobic fitness progress/improvements?

A
  1. time over a distance; how fast they run 5km.
  2. distance covered in a set time; how far did they run in 30 mins?
  3. perceived exertion; borg scale.
  4. Health benefit rating.
  5. HR response during similar activities.
73
Q

What is light-moderate fitness good for?

A

required when improving health benefits (as little as 500kcal per week).

74
Q

What is moderate-vigorous activity good for?

A

required to improve aerobic fitness.

75
Q

What does step 5 ASSIST involve?

A
  1. barriers to PA.
  2. decision balance worksheet.
  3. First step planning worksheet.
  4. alternatives to action worksheet.
76
Q

What is the purpose of step 6 arrange?

A
  • meeting wrap-up.
77
Q

Detailed objectives of step 6 Arrange? and documents

A
  • establish timing and format of follow-up and continuing support.
  • weekly activity planner and log.
  • relapse planning exercise sheet.
78
Q

What should you do after obtaining fitness and assessment results?

A
  • make sure all clients leave with a plan.

- and have them try to incorporate healthy lifestyle habits ex. weekly activity planner and log.

79
Q

What does the relapse planning worksheet help with?

A
  • consider what might derail a client from physical activity participation.
  • explore potential coping strategies with the client.
  • have clients rate how well they think they can handle setbacks.
  • explore/ anticipation of past events that they had trouble dealing with in case they happen again.
  • establish high-risk situations for your client.
80
Q

What is validity?

A

the ability of a test (in any field, not just fitness) to accurately measure a specific physical fitness component with minimal error.

81
Q

Do direct tests have their standards obtained from studies? What about indirect test measurements?

A

Yes. indirect tests must estimate the value of a reference measure (usually to the direct measure).

82
Q

How do we maintain validity from indirect tests?

A
  • Indirect Lab Test estimations are usually done using scientific predictive formula’s
  • Indirect Field Tests use prediction methods
  • Both Indirect Methods have prediction errors
  • Therefore calculate the relationship between predicted score & criterion score using correlation coefficients (r values)
83
Q

How do we present the validity of indirect tests?

A
  • R-value known as validity coefficient
  • R-value cannot exceed 1.0
  • The closer the value to 1.0 is, the stronger the validity of the test
  • Good fitness indirect tests are about r = 0.80.
84
Q

What is the reliability?

A

The ability of a test (in any field, not just fitness) to yield consistent & stable scores across trials & overtime.

85
Q

How do we obtain reliability?

A

Calculate the relationship between trial 1 & trial 2 test scores or day 1 & day 2 test scores.

86
Q

How do we examine the reliability and validity of a test?

A
  • test reliability affects test validity
  • Test with poor reliability usually have poor validity because unreliable tests don’t produce consistent test scores
  • But can have excellent reliability but poor validity
  • Because when a test shows stability & precise results over trials or days it may not measure the physical component validly.
87
Q

What are the considerations regarding the accuracy of wearable devices?

A
  • Consider the strength of evidence (weak to strong)
  • how rigorously has the device/technology been evaluated?
  • how strong is the evidence in determining that the device/technology is producing the desired outcomes? - how much evidence exists to determine that something other than this device/technology is responsible for producing the desired outcomes?
  • Consider the effectiveness of the Product (low to high).
  • consumers should consider whether the device/technology produces desirable or non-desirable outcomes.
88
Q

What is musculoskeletal fitness?

A

Musculoskeletal fitness refers to a group of fitness components including muscular strength, endurance, and power (CSEP, Canadian 24-Hour Movement Guidelines: Glossary of Terms, 2017). Enhanced musculoskeletal fitness is positively associated with mobility, functional independence, glucose homeostasis, bone health, psychological well-being, and overall quality of life and is negatively associated with the risk of falls, illness, and premature death

89
Q

What insights does a musculoskeletal fitness assessment provide?

A
  • a client’s capacity to perform daily activities
  • cope with emergencies, avoid injury and disability.
  • maintain functional independence as they age.

fitness and lifestyle assesment. (8 decks)

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