unit 2 test prep hand out

Question 1

movement actions - isotonic

Answer 1

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

Question 2

movement actions- eccentric

Answer 2

moving in the same direction as resistance. Decelerates or reduces force
- Tension while lengthening
• deceleration

Question 3

movement actions- concentric

Answer 3

moving in opposite direction of force
accelerates or produces force
- Tension while shortening
• Acceleration

Question 4

movement actions- isometric

Answer 4

no visible movement with or against resistance
dynamically stabilizes force
- Iso means constant
– Metric means length
– Constant length, or no change in length

Question 5

movement actions- isokinetic

Answer 5

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

Question 6

Subjective Information

Answer 6

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

Question 7

Objective Information

Answer 7

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

Question 8

Heart Rate Range

zone 1 2 3

Answer 8

• 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

Question 9

Maximum Heart Rate Formula

• Straight percentage Method

Answer 9

– (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

Question 10

• HR Reserve Method (HRR)

Answer 10

– (220 – age) for HRmax
– [(HRmax – HRrest) x desired intensity (ex: .65)]
+ HRrest

Question 11

test to determine what zone your client should start in

Answer 11

YMCA 3-minute step test and Rockport walk test
can help you determine what Zone your client
should start in

Question 12

Blood Pressure

• Systolic

Answer 12

Top number
– Pressure within the arteries after the heart contracts
– First sound of the heart beat
Normal reading 120/80

Question 13

Blood Pressure

Diastolic

Answer 13

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

Question 14

4 ways to assess body fat

Answer 14

Skinfold measurements
– Bioelectrical impedance
– Underwater weighing
– Circumference Measurements

Question 15

Skinfold measurements

Answer 15

• 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

Question 16

Bioelectrical impedance

Answer 16

• Conducts electric current through body to estimate body fat
percentage
• Uses scale or something held in hands

Question 17

– Underwater weighing

Answer 17

Hydrostatic weighing

• Lean body mass weighs more underwater and body fat weighs less

Question 18

– Circumference Measurements

Answer 18

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

Question 19

Body Mass Index (BMI)

Answer 19

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

Question 20

YMCA 3-Minute Step Test

Answer 20

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

Question 21

Rockport Walk Test

Answer 21

• 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

Question 22

Cardiorespiratory Assessments

Answer 22

YMCA step test and Rockport Walk test
– Suggested assessments
– Easy to administer
– No special equipment needed