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NASM > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

A series of measurements that help determine the current health & fitness level of a client

A

Comprehensive fitness assessment

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2
Q

Information that is gathered from a client including health history and medical background

A

Subjective information

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3
Q

Measurable data about a client’s physical state such as body comp, movement, and cardiovascular ability

A

Objective information

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4
Q

Medications that decrease heart rate and blood pressure

A

Beta-blockers

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5
Q

Knowing a client’s occupation provides insight into what ?

A

Movement capacity and potential repetitive movements

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6
Q

What is considered relevant information regarding a client’s occupation and movement capacity ?

A

Extended periods of sitting, repetitive movements, dress shoes, mental stress

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7
Q

What are some lifestyle questions the fitness professional should ask when conducting a fitness assessment ?

A

Recreation & hobbies

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8
Q

Questionnaire designed to help qualify a person to participate in exercise and determine if referral to a physician is needed

A

PAR-Q (physical activity readiness questionnaire)

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9
Q

A clients chronic conditions, past surgeries, injuries and medications

A

Medical history

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10
Q

What can be caused by injuries or past surgery if not properly rehabilitated ?

A

Pain, inflammation, and increased risk of reinjury

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11
Q

What % of Americans do not engage in at least 30 min of low-to-moderate activity every day ?

A

75%

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12
Q

Heart disease, hypertension, pulmonary disease, type 1 & 2 diabetes, and arthritis are all common examples of what?

A

Chronic conditions

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13
Q

Something specifically detrimental to an individual due to a special need or chronic condition

A

Contraindicated

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14
Q

What position is contraindicated for individuals with high blood pressure ?

A

Supine

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15
Q

What is the procedure for taking a clients radial pulse ?

A
  • touch should be gentle, take when the client is calm, two fingers along the right side of the arm just above the thumb
  • take for 60 seconds, average over three days while taking the pulse at the same time each day
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16
Q

Pulse taken on the neck to the side of the larynx

A

Carotid pulse

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17
Q

What are the 5 types of objective assessments that can be performed with clients as part of a comprehensive fitness assessment ?

A

Physiological, postural, performance, body composition, cardio respiratory

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18
Q

What determines a clients baseline levels from which to compare progress to at later dates ?

A

Objective assessments

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19
Q

What provides information about a clients overall health, such as resting heart rate and blood pressure?

A

Physiological assessments

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20
Q

What is the average resting heart rate for a male?

A

70 bpm

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21
Q

What is the average resting heart rate for a female?

A

75 bpm

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22
Q

The pressure of circulating blood against the walls of the blood vessels after blood is ejected from the heart

A

Blood pressure

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23
Q

The pressure within the arterial system after the heart contracts

A

Systolic (top number of blood pressure reading)

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24
Q

The pressure within the arterial system when the heart is resting and filling with blood

A

Diastolic (bottom number of blood pressure reading)

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25
Q

What is an acceptable systolic blood pressure?

A

Less than 120mm hg

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26
Q

What is an acceptable diastolic blood pressure ?

A

Less than 80 mm hg

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27
Q

An indication that the clients ankle complex will be in a plantar flexed position for extended periods of time based on occupation

A

Wearing dress shoes

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28
Q

What are some methods for measuring body fat?

A

Underwater weighing, bioelectrical impedance, and skin-fold calipers

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29
Q

Where does the very high BMI score begin for non-athletes?

A

35

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30
Q

The method of measuring body fat percentages that conducts an electrical current through the body to measure fat

A

Bioelectrical impedance

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31
Q

What are the four skin fold sites tested when using the Dumin-Womersly formula for body fat assessment ?

A

Biceps, triceps, subscapular, iliac arrest

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32
Q

What is the at-risk waist-to-hip ratio for females?

A

0.8

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33
Q

What is the at-risk waist to hip ratio for men?

A

0.95

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34
Q

Risk for disease increases when a non-athletes BMI Exceeds what?

A

25

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35
Q

What is the equation use to assess a clients body mass index (BMI)?

A

Weight in kilograms divided by height in meters squared

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36
Q

For which clients is the use of skin calipers not recommended ?

A

Very overweight clients

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37
Q

Where is the hip measurement taken when conducting circumference measurements ?

A

Widest portion of the buttocks

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38
Q

Why should the fitness professional obtain client circumference measurements in the initial assessment ?

A

Provides feedback about client progress; can be used to calculate waist-to-hip ratio

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39
Q

What is the most important factor to consider when taking circumference measurements ?

A

Consistency

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40
Q

Why is a BMI a poor indicator of body fat versus lean body mass ?

A

Only takes weight and height into account

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41
Q

The relative percentage of body weight that is fat vs. fat-free tissue

A

Body composition

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42
Q

What is the typical body fat percentage for healthy, active men?

A

10-20%

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43
Q

What is the typical body fat percentage for healthy, active women?

A

20-30%

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44
Q

Assessment that assumes the fat present in the subcutaneous regions of the body is proportional to the overall body fatness

A

Skinfold measurement

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45
Q

What is the technique for biceps skinfold measurement ?

A

Vertical fold on the front of the arm over the center of the biceps muscle

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46
Q

What is the technique for triceps skinfold measurement ?

A

Vertical fold on the back of the arm halfway between the shoulder and the elbow

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47
Q

What is the technique for subscapular skinfold measurement ?

A

45 degree angle, 1-2cm below the inferior angle of the scapula

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48
Q

What is the technique for iliac crest skinfold measurement ?

A

45 degree angle just above the iliac crest and medial to the axillary line

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49
Q

On which side of the body should all skinfold measurements be taken ?

A

Right side

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50
Q

Which is the BMI range with the lowest risk of disease?

A

22-24.9

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51
Q

What are the two common sub-maximal assessments that measure cardio respiratory capability ?

A

YMCA 3-minute step test and rockport walk test

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52
Q

A zone of cardio respiratory training when a client scores poor or fair during submaximal cardio assessments

A

Zone one

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53
Q

What is the straight percentage equation for predicting max heart rate ?

A

220-age

54
Q

What is the regression formula for determining HRmax?

A

208- (0.7 x age)

55
Q

The greatest number of times an individual’s heart beats in 1 minute at maximal exertion

A

Maximal heart rate (HRmax)

56
Q

What are the criteria for performing the 3-minute step test?

A

96 steps per minute, 12 inch step, for 3 minutes. Take pulse for 60 seconds within 5 seconds of the completing the exercise

57
Q

What is the percentage range of HRmax for training zone 1?

A

65-75%

58
Q

What is the percentage range of HRmax for training zone 2?

A

76-85%

59
Q

What is the percentage range of HRmax for training zone 3?

A

86-95%

60
Q

What is the technique for performing the Rockport walk test?

A

Record clients weight, have client walk 1 mile as fast as they can without breaking into a jog, record the time it takes to complete the walk, record the recovery pulse for 1 minute, use formula to determine VO2 score, align to heart rate zone

61
Q

What is the observable movement compensation when the hip flexor complex and erector spinae are overactive ?

A

Low back arches

62
Q

What is the observable movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive ?

A

Shoulder elevation, head protrudes forward

63
Q

Assessments that measure upper extremity neuromuscular efficiency

A

Pushing and pulling assessment

64
Q

What develops when the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kinetic chain?

A

Postural distortion patterns

65
Q

Which muscles could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat assessment ?

A

Soleus, lateral gastrocnemius, biceps femoris

66
Q

Which muscles are overactive if the clients knees move inward ?

A

Adductor complex, biceps femoris, TFL, vastus lateralis

67
Q

Which muscles are overactive if a clients low back arches during the overhead squat assessment ?

A

Hip flexor complex and erector spinae

68
Q

Which muscles are under active if a clients feet turn out during an overhead squat assessment ?

A

Medial gastrocnemius, medial hamstring, gracilis, sartorius, popliteus

69
Q

Which muscles are under active when a clients arm fall forward during an overhead squat assessment ?

A

Middle/lower trapezius, rhomboids, rotator cuff

70
Q

Which muscles are overactive when a clients head protrudes forward during a pushing assessment ?

A

Upper trapezius, sternocleidomastoid, levator scapulate

71
Q

Which muscles are under active when a clients head protrudes forward during a pulling assessment ?

A

Deep cervical flexors

72
Q

What strengthening exercise is recommended when a clients feet turn out on the overhead squat assessment ?

A

Single-leg balance reach

73
Q

What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment ?

A

Ball cobra

74
Q

What muscles are the most appropriate to stretch fir a client whose arms fall forward during an overhead squat assessment ?

A

Latissimus Doris, thoracic spine, pectorals

75
Q

What muscles are most appropriate to stretch for a client who exhibits an arched lower back during an overhead squat assessment ?

A

Hip flexor complex, latissimus dorsi, erector spinae

76
Q

With which movement compensations is the latissimus dorsi indicated as being overactive in the overhead squat assessment ?

A

Low back arches and arms fall forward

77
Q

Which muscles should be foam rolled when a client exhibits an excessive forward lean?

A

Hip flexor complex, gastrocnemius, soleus

78
Q

Which muscles are under active when a clients knees move inward during a single-leg squat assessment ?

A

Gluteus medius, gluteus Maximus, vastus medial is oblique

79
Q

What is the recommended strengthening exercise for a client who exhibits arms falling forward during an overhead squat assessment ?

A

Squat to row

80
Q

At what level is a client instructed to squat to when performing the overhead squat assessment ?

A

Height of a chair

81
Q

Which dysfunctional areas often result in non contact related knee injuries?

A

Ankle and hip dysfunction

82
Q

The alignment of the muscoskeletal system, which allows our center of gravity to be maintained over a base of support

A

Structural efficiency

83
Q

The alignment and function of all components of the kinetic chain under the direct control of the central nervous system

A

Posture

84
Q

Which compensations can be observed during the overhead squat assessment from the lateral view?

A

Low back arch, excessive forward lean, arms fall forward

85
Q

Which compensations can be observed during the overhead squat assessment from the anterior view?

A

Feet turn out and knees move inward

86
Q

Which muscles are overactive in low back arches movement compensation?

A

Hip flexor complex, erector spinae, and latissimus dorsi

87
Q

which muscles are under active when the knee moves inward on single-leg squat assessment ?

A

Gluteus medius, gluteus maximus, vastus medialis oblique

88
Q

What is the tempo for a pulling assessment?

A

Perform it controlled

89
Q

What movement compensations can be observed during pushing assessment ?

A

Low back arches, shoulder elevation, protruding head

90
Q

What is the view for single-leg squat assessment?

A

Anterior

91
Q

Which muscles are under active when the shoulders elevate in a pushing assessment?

A

Middle and lower trapezius

92
Q

What are the dynamic postural assessments (movement) ?

A

Overhead squat assessment; single-leg squat assessment; pushing assessment; pulling assessment

93
Q

What movement compensations observed when the abdominal complex is overactive?

A

Excessive forward lean

94
Q

What movement compensations can overactive biceps femoris cause in the overhead squat assessment ?

A

Feet turn out and knees move inward

95
Q

What movement compensations can underactive gluteus Maximus cause during overhead squat assessment ?

A

Knees move inward, excessive forward lean, low back arches

96
Q

What movement compensations can be observed in the overhead squat assessment when rotator cuff muscles are underactive ?

A

Arms fall forward

97
Q

What is a corrective strategy for knees move inward (as seen in the overhead squat assessment) ?

A

Tube walking

98
Q

What is a corrective strategy for feet turning out on overhead squat assessment?

A

Single-leg balance reach

99
Q

What is a corrective strategy for arms fall forward (as seen in the over head squat assessment) ?

A

Squat to row

100
Q

What is a recommended strengthening exercise for shoulders elevated in pushing assessment?

A

Ball cobra

101
Q

Which muscles are underactive when the low back arches during an overhead squat assessment?

A

Gluteus Maximus, hamstrings, intrinsic core stabilizers

102
Q

Which muscles are underactive with an excessive forward lean?

A

Anterior tibialis, gluteus Maximus, erector spinae

103
Q

What movement compensations are observed with an overactive TFL?

A

Knees move inward, excessive forward lean, low back arches. Note: the TFL is part of the hip flexor complex

104
Q

What movement compensations are associated with an overactive soleus?

A

Feet turn out and excessive forward lean

105
Q

What are the guidelines for setting up an overhead squat assessment?

A

Feet shoulder-width apart, pointed straight ahead and in a neutral position; raise arms overhead and fully extended

106
Q

what are some regressions for clients unable to perform single-leg squat assessment?

A

Use outside support for squatting assistance, perform single-leg balance without squat

107
Q

What is a corrective strategy for the head protruding forward on a pulling assessment?

A

Keep head in neutral position when performing all exercises

108
Q

What is a corrective strategy for low back arches, as seen in an overhead squat assessment?

A

Ball squat

109
Q

Which muscles are underactive when the low back arches during pushing assessment?

A

Intrinsic core stabilizers

110
Q

Provides the foundation from which the extremities function

A

Static posture

111
Q

Reflective of how a client is able to maintain bodily alignment while performing functional tasks

A

Dynamic posture

112
Q

What are the 3 common postural distortion patterns?

A

Lower crossed syndrome, upper crossed syndrome, pronation distortion syndrome

113
Q

increased lumbar lordosis due to an anterior pelvic tilt

A

Lower crossed syndrome

114
Q

Rounded shoulders with a forward head posture

A

Upper crossed syndrome

115
Q

In which postural distortion pattern might clients exhibit excessive foot pronation, knee flexion, internal rotation and adduction?

A

Pronation distortion syndrome (knock knees)

116
Q

Where are 5 kinetic chain checkpoints?

A

Feet and ankles, knees, LPHC, shoulders, head

117
Q

A quick way to gain an impression of a clients overall functional status in a naturally dynamic setting

A

Movement assessments

118
Q

How much weight should be added following the warm-up segment of the lower extremity strength assessment (squat test)?

A

10-20% of initial load

119
Q

How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test) ?

A

5-10% of the initial load

120
Q

Which assessment measures lower extremity agility and neuromuscular control?

A

Shark skill test

121
Q

How many trials are included in the Shark skill test?

A

1 practice, 2 timed for each foot (4 graded trials total)

122
Q

Which faults are penalized in the Shark skill test?

A

Non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square

123
Q

How many repetitions are performed per set in the upper extremity strength assessment?

A

3 to 5

124
Q

What is the recommended rest time between progressions during lower extremity strength assessment?

A

2 minutes

125
Q

Who should not perform the Davies’ test?

A

Individuals lacking shoulder stability

126
Q

What are some examples of performance assessments?

A

Davies’ test; Shark skill test; upper extremity strength assessment; lower extremity strength assessment

127
Q

How long is the Davies’ test?

A

15 seconds

128
Q

what assessment measures upper extremity agility and neuromuscular control?

A

Davies’ test

129
Q

What assessments tests upper-body muscular endurance?

A

Push-up test

130
Q

How long is the push-up test?

A

60 seconds

NASM (6 decks)

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