Ch 6 - Assessments Flashcards
(62 cards)
repetitive movements
repeated movements that create pattern overload to muscles and joints, leading to kinetic chain dysfunction
HR Training Zone 1
65-75%; builds aerobic base and aids in recovery
HR Training Zone 2
76-85%; increases aerobic and anaerobic endurance
HR Training Zone 3
86-95%; builds high-end work capacity
systolic BP
top number; pressure in arterial system after heart contracts; should be 120 or less
diastolic BP
bottom number; pressure in arterial system when heart is resting and filling with blood; should be 80 or less
7 cirumference measurements
neck (Adam’s apple), chest (nipple line), waist (narrowest point or navel), hips (widest point with feet together), thigh (10 inches above patella), calves (max. circumference), biceps (max. circumference, lifted with palm facing forward)
healthy measurements
resting heart rate - 70 male, 75 female
blood pressure - 120/80 or less
percent body fat - 15% male, 25% female
waist-to-hip ratio - under 0.95 male, under 0.8 female
Durnin formula
calculates percent body fat based on skinfold measurements
4 skinfold measurements
bicep, tricep, subscapular, iliac crest - all on right side
YMCA 3-Minute Step Test
do 96 steps/minute on a 12-inch step for 3 minutes, and measure heart rate for 60 seconds within 5 seconds of finishing
Rockport Walk Test
walk 1 mile on treadmill as fast as can be controlled, and measure heart rate for 60 seconds at end; plug into formula
neuromuscular effeciency
ability of nervous and musculature system to communicate properly, producing optimal movement
pronation distortion syndrome
feet pronate (flat feet) and knees adduct and internally rotate (knock knees)
lower crossed syndrome
arched low back (anterior pelvic tilt)
upper crossed syndrome
forward head and rounded shoulders
kinetic chain checkpoints
feet & ankles, knees, lumbo-pelvic-hip complex (hips and lower back), shoulders, head and neck (cervical spine)
overhead squat assessment
from front and side; look for feet flattening or turning out, knees moving inward, low back arching, torso leaning forward, arms falling forward
static postural assessment
from front, side, and back; all 5 checkpoints
single-leg squat assessment
from front; look for standing knee moving inward
pushing assessment
from side; look for low back arching, shoulders elevating, head moving forward
pulling assessment
from side; look for low back arching, shoulders elevating, head moving forward
posture
alignment and function of all parts of the kinetic chain
push-up assessment
measures muscular endurance of pushing muscles of upper body; do push-ups for 1 minute or until exhaustion/form deteriorates
