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SHANNON’S ACE KEY CONCEPTS > Chapter 8: Physiological Assessment > Flashcards

Chapter 8: Physiological Assessment Flashcards

1
Q

Define Anaerobic Power

A

The amount of work performed in a given unit of time

Usually represents one single and explosive bout, event or repetition performed at maximal effort

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2
Q

Define Anaerobic Capacity

A

The ability to sustain high anaerobic activity

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3
Q

Define speed

A

The rate of motion or the rate of change of distance

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4
Q

Define agility

A

How accurately and rapidly a person can change direction

Involves acceleration, stabilization, and deceleration

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5
Q

Define reactivity

A

The rate at which a person responds to a stimulus

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6
Q

Define coordination

A

The ability to perform complex movements while providing accurate responses in both timing and intensity

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7
Q

What are the signs that it’s time to terminate a fitness assessment?

A 
•Onset of Angina or chest pain
•More than >10mmHg drop in systolic blood pressure
•Excessive rise in BP 
>>SBP 250+
>>DBP 115+
•Excessive fatigue, shortness of breath, or wheezing 
•Signs of perfusion (lightheadedness)
•Cyanosis (bluish color around mouth)
•Nausea, cold or clammy skin
•Dizziness/Confusion
•Leg cramping or claudication
•Client requests to stop
•Physical or verbal manifestations of severe fatigue 
•Failure of testing equipment
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8
Q

What is cyanosis?

A

Cyan; turning a blue-ish color

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9
Q

What is Ataxia

A

Neurological dysfunction resulting in a lack of voluntary coordination of muscle movements

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10
Q

What is Syncope?

A

Fainting, loss of consciousness

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11
Q

What are some common methods of measuring body composition?

A
  • Bioelectrical Impedance
  • DEXA Scans
  • Hydrostatic Weighing
  • underwater weighing
  • Near-infrared interactance
  • skin fold measurements
  • whole body air displacement plethysmography
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12
Q

What are some common methods of measuring body size?

A
  • BMI
  • Girth measurements, including waist to hip ratio
  • Height
  • Weight
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13
Q

What is lean body mass composed of?

A
  • Muscle Tissue
  • Organs
  • Connective Tissue
  • Bones
  • Blood
  • Nervous Tissue
  • Skin
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14
Q

Essential Body Fat Functions to allow the body to…

A

Essential for:

  • thermoregulation
  • insulation
  • hormone production
  • cushioning of vital organs
  • maintenance of certain bodily functions
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15
Q

What are the minimum percentages of body fat for men and women?

A

Men: 2-5%
Women: 10-13%

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16
Q

What are the main functions of visceral subcutaneous fat?

A
  • Stored energy

- Cushion/protect vital organs

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17
Q

What are some diseases/health risks associated with having excess body fat?

A
  • Heart Disease
  • Osteoarthritis
  • Coronary Artery Disease (CAD)
  • Metabolic Disease
  • Cancers such as (breast, colon, endometrial)
  • Diabetes
  • Sleep Apnea
  • Low-Back Dysfunction
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18
Q

Define anthropometry

A

the scientific study of the measurements and proportions of the human body

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19
Q

What is the main characteristic of lean mass?

A

Lean body mass is metabolically active tissue that allows the body to perform work

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20
Q

What is Bioelectrical Impedance Analysis (BIA)?

A

BIA measures electrical signals as they pass through fat, lean mass, and water in the body

BIA machines are found primarily in laboratories

Less sophisticated BIA devices can be found in fitness settings

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21
Q

What is Air Displacement Plethysmography (ADP)?

A

Commonly as the “Bod Pod”

Egg shaped chamber that measures the amount of air that is displaced when the person sits in the machine

The two values needed to determine the body fat are air displacement and body weight

Machines are expensive and highly accurate

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22
Q

What is a DEXA scan?

A

Typically found in clinical settings

X-Rays scan the whole body, reading both bone and soft-tissue mass

Has ability to identify regional body fat distribution

Highly accurate

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23
Q

What is Hydrostatic weighing?

A

“Underwater Weighing” common in lab settings at colleges

Gold standard of body-fat assessment

Measures the amount of water a person displaces when completely submerged, completely exhale all air from lungs

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24
Q

What is Near-infrared interactance (NIR)?

A

NIR uses a fiber optic probe connected to a digital analyzer that indirectly measures tissue composition (fat and water)

Typically biceps are the assessment site

Calculations are plugged into a formula that includes height, weight, frame size, and level of activity

Inexpensive and fast method yet not as accurate as the other methods

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25
Q

What is Total Body Electrical Conductivity (TOBEC)?

A

TOBEC uses electromagnetic force field to assess relative body fat

Impractical and too expensive for fitness setting

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26
Q

What is the protocol for performing a skin fold measurement?

A
  1. client should be hydrated and measure then prior to any exercise
  2. Make sure client is comfortable with the protocol (explain it to them)
  3. All measurements should be taken on the right side of the body while the client is standing
  4. Use washable pencil or eyeliner to mark them up
  5. Hold calipers in right hand while grasping skin fold with the left hand
  6. Grasp or pinch the skin fold site thus pulling the subcutaneous fat and skin away from the muscle tissue
  7. The pinch is maintained while calipers are positioned perpendicular to the site, on the marked site, midway between the top and base of the fold
  8. Slowly release caliper trigger, reading the dial to the nearest 0.5mm approximately 2-3 seconds after release
  9. After reading, gently squeeze calipers to remove caliper before releasing the skin
  10. Each of the 3 sites should be measured at least twice
  11. If subsequent readings differ more than 2mm then a third reading is necessary and the average of the two most similar scores should be taken
  12. Wait between 20-30 seconds between measurements to allow skin and fat to redistribute
  13. Record all measurements on a testing form
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27
Q

Skinfold Test for Men

A

Sites: Chest, Thigh, Abdominal

Body Density = (sum of skin folds) + (sum of three skin folds squared) - age

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28
Q

Skinfold Test for Women

A

Sites: Triceps, Thigh, Suprailium

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29
Q

What is the purpose of the Body Mass Index (BMI)?

A

It provides an objective ratio describing the relationship between body weight and height

*cannot determine body composition

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30
Q

What is the relevance of girth measurements?

A
  • Waist circumference correlates to heart disease
  • Decreased waist circumference is inspiring to obese clients
  • Increased muscle girth will be inspiring to clients whose goal is hypertrophy
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31
Q

What are the at risk Waist to Hop Ratio numbers for men and women?

A

Men: greater than 0.95

Women: greater than 0.86

32
Q

What are the implications of excess visceral fat in the abdominal region?

A
  • Encroaches on vital organs

- Associated with insulin resistance, type 2 diabetes, hypertension, and hypercholesterolemia

33
Q

What are Waist Circumference numbers considered too high for men and women

A

Men: 39.5 inches or greater

Women: 35.5 or greater

34
Q

What are the reasons for administering a Cardiorespiratory Fitness Test (CRF Test)?

A
  • Determine functional capacity, using predetermined formulas based on age, gender, and sometimes Bodyweight
  • Determine VO2 max or metabolic equivalent (MET) that serves as a starting point for aerobic conditioning
  • Determine any underlying Cardiorespiratory abnormalities that signify progressive stages of cardiovascular disease
  • Periodically reassess progress following a structured fitness program
35
Q

What is a VO2 max assessment?

A
  • Conducted mainly in laboratories, involves collection and analysis of air exhaled during max exercise
  • V02 max is an estimation of the body‘s ability to use oxygen for energy, and is closely related to the functional capacity of the heart
36
Q

What is a sub maximal CRF Test?

A

-This assessment provides accurate values that can be extrapolated to determine expected maximal effort

37
Q

What are some methods available to Trainers to determine max heart rate?

A
  • Cycle Ergometer Tests
    (YMCA Bike Test

-Ventilatory Threshold Testing
(Sub max talk test for VT1
VT2 Threshold Test)

-Field Test
(Rockport fitness walking test (1 mile)
(1.5 mile run test)

-Step Tests
(YMCA submaximal step test 12 inches)

38
Q

What are the two ways of estimating max heart rate?

A

EKG Test (more accurate)

Formula (220 minus your age)

39
Q

What are some common ways that Cardiorespiratory fitness is measured in the lab or a fitness center?

A

Treadmill: intensity is raised by increasing speed or elevation

Cycle or Arm Ergometer: the intensity is raised by increasing resistance, while the cadence is held constant

40
Q

How do you explain to the lack of accuracy in estimated maximum oxygen uptake assessments?

A

The charts and equations which are used to determine max heart rate from sub max HR data are based on the assumption that everyone expends exactly the same amount of energy and uses the same amount of oxygen at any given work rate

This is why it’s necessary to remeasure a few months later and then compare the individuals test results

41
Q

How to perform Cycle Ergometer (YMCA Bike Test)?

A

Pre-Test

  1. Estimate sub max HR using formula
    (206. 9- (0.67 x Age))
  2. Measure clients weight in lbs and convert to kg (divide the weight by 2.2)
  3. Discuss RPE with the client
  4. Adjust seat height (with a neutral ankle the leg should almost straighten at the bottom of the rotation)
  5. Client should ride at 50rpm or set a metronome to 100 bpm to coincide with each pedal stroke
  6. 2-3 minute warmup period at RPE 3 with very low tension

Test Protocol

  1. Each stage is 3 minutes long. The first workload is set at 150 kgm/min (15 watts) or .5 KG
  2. Coach client to stay at 50 rpm
  3. Measure HR and RPE at the end of each minute (last 15 seconds)
  4. Before progressing to the next stage, the HR of the third minute must be within 5bpm of the HR at the second minute or else perform another minute and record
  5. The next stage workload will be dependent on their heart rate in the completed stage
  6. Record HR, RPE, and BP for each stage
  7. Discourage talking during the test because it can increase HR
42
Q

Ventilatory Threshold

A

Ventilatory Threshold increases linearly with oxygen consumption and carbon dioxide production. This occurs primarily through an increase in tidal volume (the volume of air inhaled and exhaled per breath)

Overcompensation in breathing frequency is a result of the body trying blow off excess CO2 produced by anaerobic glycolysis (which predominates near maximal intensity

VT1 represents the point when blood lactate accumulates faster than it can be cleared, resulting in a person breathing faster in effort to blow off the CO2

VT2 occurs when lactate is rapidly increasing with intensity and the body cannot keep up with blowing off CO2 adequately to reduce the increase in acidity that occurs with intense exercise

43
Q

How to perform the Submaximal Talk Test?

A

This test is best performed using a HR Telemetry (HR Strap and Watch)

Can be performed using a treadmill, cycle Ergometer, or elliptical

Goal is to incrementally increase steady state HR by about 5bpm per stage (each stage is usually 1-2 minutes to reach steady state)

Total test time is 8-16 minutes

  1. Measure resting HR and BP sitting down and standing up before the test begins
  2. Explain to client how to perform the test
  3. Take client though a 3-5 minute warmup maintaining a heart rate below 120 bpm
  4. Once warmed up, adjust workload intensity so the client’s HR is approximately 120 bpm or at RPE 3-4
  5. Begin the test maintaining intensity until HRs is achieved.
  6. Last 20-30 seconds of each stage, measure HR
  7. Ask client to recite Pledge of Allegiance
  8. Ask & Record how difficult it is for them to talk
  9. If VT1 is not achieved then progress through to successive stages us VT1 is achieved
  10. Once HR and VT1 are identified proceed to cool down phase
44
Q

How to Perform VT2 Threshold Test?

Aka Lactate Threshold Test

A

Estimate VT2 by identifying the highest sustainable intensity they can maintain for an extended duration (cycling is approximately 60 minutes and running is approximately 30 minutes)

To predict the VT2 using a 15-20 minute test, trainers can estimate that the HR at VT2 would be 95% of the 15-20 minutes HR average

This test is best performed using a HR telemetry for continuous monitoring

45
Q

Ventilation vs. Perfusion

A

Ventilation (V) refers to the flow of air into and out of the alveoli, while perfusion (Q) refers to the flow of blood to alveolar capillaries. Individual alveoli have variable degrees of ventilation and perfusion in different regions of the lungs.

46
Q

What is Tidal Volume?

A

The volume of air (LxWxH)

inhaled and exhaled per breath

47
Q

What is Minute Ventilation?

A

The volume of air breathed per minute

48
Q

What is ventilation ?

A

movement of air (breathing)

Ventilation, or breathing, is the movement of air through the conducting passages between the atmosphere and the lungs.

49
Q

How are ventilatory thresholds identified?

A

In general, as exercise intensity increases, ventilation (breathing) increases in a somewhat linear manner.
There are points in which there are discrepancies (caused by metabolic changes for example switching from aerobic to anaerobic glycolysis).
These points are called ventilatory thresholds and there are ways to test at what HR or exercise intensity they occur

50
Q

In well trained individuals, how long can exercise be sustained at VT1 and VT2?

A

VT1: 1-2 hours

VT2: 30-60 minutes

51
Q

What is the purpose and protocol of the Rockport Fitness Walking Test (1 mile)?

A

Purpose: to estimate VO2 max from a client’s immediate post-exercise HR

Protocol:

  • Need clients weight and age for formulas
  • Walk as fast as possible for 1 mile
  • Record how long it takes
  • Record HR
  • Plug data into formula
52
Q

What is the 1.5 mile run test?

A

Used by the U.S. Navy, the purpose of this test is to measure cardiovascular endurance and muscular endurance of the legs. The goal is to pace oneself to run a 1.5 mile in the least amount of time. Not suitable for less-conditioned individuals

Walking is allowed if necessary but it will underestimate the VO2 max score

  1. Record Client’s weight and age
  2. Stopwatch; GO!
  3. Record time and immediate post-exercise HR
  4. Plug into formula
53
Q

What is the YMCA Submaximal Step Test?

A

Yet another tool to assess Cardiorespiratory fitness; recommended for people who are not very fit because it’s too easy for fit individuals

Subject steps at a specific pace for about 3 minutes

  1. Set a metronome to 96 bpm
  2. Have them step Up-Up-Down-Down for 3 minutes on a 12-inch high step
  3. Measure HR for one full minute immediately after the exercise. Have them sitting down quietly to measure their pulse
  4. Plug into formulas and compare results to chart
54
Q

How to perform the muscular fitness Push-up Test?

A

Measures upper body endurance (pecs, triceps, anterior delts)

Not appropriate for clients with elbow or wrist problems

The problem with this test is that to go to fatigue takes a lot of motivation which novice trainees might not have

  1. Explain test protocol and purpose and explain proper push-up form
  2. Test starts in the down position
  3. Count only proper push-ups (full elbow extension with a flat back on the up, and chest touching a rolled towel or block on the way down
  4. Test is terminated when client fails to maintain proper execution for 2 consecutive reps
  5. Record score on testing form
55
Q

What is the protocol for performing the Curl Up test?

A

Curl up test is to measure abdominal strength and endurance

Safer than a full sit up because sit ups require recruitment of the hip flexors and put more load on the lumbar spine

Not for people with low back problems

  1. Explain protocol and purpose of test and explain/demonstrate proper form
  2. Lie supine on the ground with feet flat on the floor and legs at a 90 degree angle
  3. Curl up (lift shoulder blades off the mat with approximately 30 degree angle of trunk flexion)
  4. Exhale on the way up and inhale on the way down
  5. Perform reps to failure
  6. Clients head does not need to touch the mat on the way down
  7. No neck curls; movement is trunk flexion
  8. Record score and check how they did using the Norm chart for their age
56
Q

What is the protocol for the Body weight Squat Test?

A

Measures muscular endurance of the lower extremity

Only suitable for people who can squat with proper form

  1. Explain purpose of test and demonstrate proper form
  2. Allow for adequate warm-up
  3. The client can extend their arms in front for stability
  4. They should aim to reach depth but if they can’t that’s okay just use it for comparison later on in the program
  5. The goal is to perform as many squats with good control and form
57
Q

What variables contribute to muscular strength?

A
  1. Muscle Size (diameter)
  2. Limb Length
  3. Neurological Adaptations
58
Q

Define absolute strength

A

The greatest amount of weight that can be lifted at one time

1 Rep Max

59
Q

Define relative strength

A

The amount someone can lift taking into consideration the person’s body weight

Relative Strength = absolute strength/body weight

60
Q

When is it acceptable to perform a 1 rep max test

A
  • when the person has strength goals
  • during phase 3 or 4 of the ACE IFT Model
  • Submax strength testing can be used to estimate
61
Q

What is the protocol for performing the 1 RM Bench Press Test for muscular strength?

A
  1. Explain and demonstrate proper form
  2. Client is supine with a neutral or flat back with both feet on floor
  3. Proper ROM: arms fully extended and touch chest on the way down
  4. Breathe in on the way down and out on the concentric
  5. Do not lock elbows or bounce bar off the chest
  6. Spot the client
  7. Warm up with one set of light resistance (approximately 50% of anticipated 1RM @ 5-10 reps) and then rest for one minute
  8. Second set at 75% of estimated 1 RM for 3-5 reps and rest for 1 min
  9. Third set have the client perform 2-3 reps at approximately 85-90% 1RM and rest for 2 minutes
  10. Calculate estimated 1RM and then have the client attempt this set
  11. If they succeed then increase the weight and have them attempt that after 2-4 minutes of rest
  12. Ideally the client achieves their 1 RM after 3-5 working sets
62
Q

What is the protocol for the 1 RM Leg Press strength test?

A

Only suitable for people who can perform with proper form and do not have knee low back or knee pain

  1. Explain test and demonstrate proper technique
  2. Legs should fully extend but not hyper extended (locked-out)
  3. Legs should achieve 90 degrees in the bottom position
  4. Warm up with one set at 50% 1RM for 5-10 reps with one minute rest
  5. Second set 70-75% for 3-5 reps
  6. Third set 85-90% for 2-3 reps and two minutes rest
  7. Calculate 1RM and have client attempt that weight and rest 2-4 minutes
  8. Add weight until they achieve their 1 RM preferably within 3-5 working sets
  9. Record all the data from their warm ups and working sets to use for comparison later on in the program
  10. Any machine can be used as long it’s the same for all sets and tests at a later date for comparison
63
Q

What are some benefits of muscular fitness (endurance and strength)?

A
  • Enhances/maintains fat free mass
  • Weight Management
  • Guards against osteoporosis
  • Enhances glucose tolerance
  • Guards against Type 2 Diabetes
64
Q

What is the protocol for the 1 RM Squat Test?

A
  1. Explain purpose of test and demonstrate
  2. Get an additional spotter
  3. Using the barbell rack, client stands behind the racked bar which is below their shoulders yet above the nipple line. Closed, pronated grip, arms wider than shoulder width and legs split stance to unrack the bar
  4. Brace core and unrack the bar
    4b. Inhale during lowering phase; exhale during upward phase
  5. Initiate flexion with the hips prior to bending the knees
  6. Client should try to hit 90 degrees
  7. Upward phase is performed by pushing through the heels
  8. Don’t lock out knees or go too far below parallel
    Rep progression:
  9. 50% of estimated 1 RM for 10 reps
  10. 75% for 3-5 reps; 1 minute rest
  11. 85-95% for 2-3 reps; rest 2 minutes
  12. Attempt estimated 1 RM; rest 2-4 minutes and go up in weight until they hit 1 RM
  13. Record weight, progress, sets, reps and calculate relative strength (client’s weight (lbs) divided by weight lifted (lbs) = relative strength ratio
  14. Save results to measure for future progress
    6.
65
Q

Special Considerations for 1 RM Testing with inexperienced clients

A

When working with an experienced exercisers or individuals with health considerations, it is appropriate to assess strength using submaximal efforts that do not exceed 10 repetitions. Some maximal test that exceed 10 repetitions assess muscular endurance and muscular strength

66
Q

What are the three muscular endurance tests?

A
  1. Push Ups
  2. Curl Ups
  3. Body weight Squat
67
Q

What are the four muscular strength tests?

A
  1. 1 RM Bench Press
  2. 1 RM Leg Press
  3. 1 RM Back Squat
  4. Submaximal Strength Tests
68
Q

How to perform Submaximal strength test for any exercise

A
  1. Warm up: 1-2 sets at a lower intensity than target (1-2 minutes rest)
  2. Instruct the client to perform the first attempt at a personal best; completing the targeted number of reps consistent with their usual training
  3. If successful, rest for 2 minutes and repeat with a heavier load
  4. If unsuccessful, use the actual number completed to estimate the 1 RM
69
Q

What are the common causes of muscle imbalances

A
  1. Improper Training
  2. Overuse of One Side
  3. Structural Imbalances from injury or poor posture or body mechanics
70
Q

What two tests are used to assess anaerobic power?

A
  1. standing long jump test

2. vertical jump test

71
Q

How to perform the standing long jump test?

A
  1. Place a strip of tape across the floor and instruct the client to stand with feet slightly apart with toes behind the tape
  2. Using the arms and legs for propulsion, jump as far as possible, landing on both feet
  3. Measure the distance between the takeoff and rear-most point of contact
  4. Allow 3 attempts
  5. Compare with average chart for their gender
72
Q

How to perform the vertical jump test?

A
  1. The client stands adjacent to a wall, 6 inches away from the wall with both arms extended and feet flat on the floor. Mark the clients starting point with chalk
  2. The client lowers arms and without pause or step, drops into a squat movement before exploding upward into a vertical jump
  3. Mark the highest point where the client touches the wall with chalk
  4. Measure the distance between the chalk marks
  5. Allow 3 repetitions
73
Q

What is the protocol for the Pro Agility Test?

Also called the 20 yard agility test or 5-10-5 shuttle

A

This test measures a client’s ability to accelerate, deceleration, and change direction, then accelerate again

  1. Decribe and demonstrate the proper route of the test
  2. Will need comes, tape, stopwatch, and marked floor or field
  3. The trainer is positioned at the center cone or line marker
  4. Ask client to straddle the middle cone and face the trainer
  5. On command, client turns and sprints to the cone to the left, making foot contact with the marker before changing direction and sprinting 10 yards across the center marker, then changes direction once again and sprints back to the center line
  6. Record the time it took to complete to the nearest hundredth of a second
  7. Repeat two more times
  8. Fastest time is the final score
74
Q

How to perform the 40 Yard Dash Speed and Agility Test?

A

The purpose of this test is to measure acceleration and speed

Requires stopwatch, cones or a marked football field

  1. Explain the purpose of the test
  2. Client should do a warm-up
  3. Client starts with their foot behind the starting line in a 3 or 4 point stance
  4. Start the stopwatch at the first movement and stop when the clients chest crosses the finish line
  5. Have the client perform two trials with 2 minutes recovery in between
  6. Record the average of the two trials
  7. Compare their score to the charts
75
Q

What is the main purpose of the various physiological assessments?

A
  • Goal Setting/Programming
  • Determining Health Risks
  • Establishing Rapport
  • Point of reference for future progress
76
Q

What is the formula for relative strength?

A

Relative Strength = absolute strength/body weight

77
Q

What blood pressure changes (ranges) warrant immediate termination of fitness assessment?

A

Decrease Systolic BP: >10mm/Hg

RISE…

  • SBP reaches >250mmHg
  • DBP reaches >115mmHg

SHANNON’S ACE KEY CONCEPTS (18 decks)

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