unit 2 test prep hand out Flashcards
movement actions - isotonic
force is produced, muscle tension is developed, movement occurs through a given range of motion
– Iso means constant
– Tonic means tension
– Constant tension in the muscle
movement actions- eccentric
moving in the same direction as resistance. Decelerates or reduces force
- Tension while lengthening
• deceleration
movement actions- concentric
moving in opposite direction of force
accelerates or produces force
- Tension while shortening
• Acceleration
movement actions- isometric
no visible movement with or against resistance
dynamically stabilizes force
- Iso means constant
– Metric means length
– Constant length, or no change in length
movement actions- isokinetic
the speed of the movement is fixed resistance varies with the force exerted
requires sophisticated equipment often seen in rehabilitation or exercise philology labs
– Iso means constant
– Kinetic means motion
– Muscles is in constant motion
– Requires special equipment that measures force generated by the
muscles and adjusts the resistance to keep movement constant
– Usually only seen in rehabilitation clinics or exercise physiology labs
Subjective Information
PAR-Q – Low Risk • No major signs or symptoms of disease and 1 or less risk factors – Moderate Risk • No signs or symptoms of disease and 2 or more risk factors – High Risk • One or more signs or symptoms of disease • General health history – Occupation – Movement patterns – Dress shoes – Stress • Lifestyle – Recreational activities – Hobbies • Medical History – Pain/Injuries – Surgeries – Chronic Conditions – Medication
Objective Information
Current state of health and fitness
• Pulse
– Preferred measurement is on the inside of the
wrist
– Most accurate when rising in the morning
– Gentle touch and taken at same time each
day
– Normal between 70-80 bpm
Heart Rate Range
zone 1 2 3
• 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
Maximum Heart Rate Formula
• Straight percentage Method
– (220 – age) = maximum heart rate
– (220 – age) x heart rate range such as 0.65
Client 25yrs. old, Zone 2
– 220 – 25 = 195
– 195 x .76 = 148
– 195 x .85 = 166
– Heart rate range for Zone 2 is 148-166bpm
• HR Reserve Method (HRR)
– (220 – age) for HRmax
– [(HRmax – HRrest) x desired intensity (ex: .65)]
+ HRrest
test to determine what zone your client should start in
YMCA 3-minute step test and Rockport walk test
can help you determine what Zone your client
should start in
Blood Pressure
• Systolic
Top number
– Pressure within the arteries after the heart contracts
– First sound of the heart beat
Normal reading 120/80
Blood Pressure
Diastolic
Bottom number
– Pressure within the arteries when the heart is resting and filling with
blood
– Sound of the beat fading away
– Normal reading 120/80
– Not common for a personal trainer to perform this assessment without additional training
4 ways to assess body fat
Skinfold measurements
– Bioelectrical impedance
– Underwater weighing
– Circumference Measurements
Skinfold measurements
- Takes practice
- 4 measurement sites: biceps, triceps, subscapular, iliac crest
- Prior to workout
- Not accurate for obese clients and can be embarrassing
- Measurements on right side of the body
- Use chart provided in textbook
Bioelectrical impedance
• Conducts electric current through body to estimate body fat
percentage
• Uses scale or something held in hands
– Underwater weighing
Hydrostatic weighing
• Lean body mass weighs more underwater and body fat weighs less
– Circumference Measurements
Good method for obese clients
• Can use online calculator to convert measurements to estimated
body fat percentage
• Be consistent
• Waist to hip ratio
– Divide waist measurement by hip measurement
Body Mass Index (BMI)
Rough estimate of weight vs. height
• Weight (kg)/Height (m )
• [Weight (lbs)/Height (inch )] x 703
• BMI of 25 or greater increases risk of disease
YMCA 3-Minute Step Test
Have clients perform 24 step cycles per minute
• 12 inch step
• 3 minutes
• Use metronome and state “up, up, down, down” to keep clients on pace
• Within 5 seconds of finishing record client’s recovery pulse
• Use chart in textbook to locate their category
• Use category to determine their starting Zone
• Use maximum heart rate formula to calculate their heartrate range for that zone
Rockport Walk Test
• Record clients weight in pounds
• Have client walk 1 mile as fast as they can control on
a treadmill
• Record completion time in minutes
• Immediately take heart rate for 60 seconds
• Use formula in textbook to calculate score
• Find their score in the chart to find their starting Zone
• Use maximum heart rate formula to calculate their
heart rate range for that zone
Cardiorespiratory Assessments
YMCA step test and Rockport Walk test
– Suggested assessments
– Easy to administer
– No special equipment needed
