- lower body agility test - measures lower extremity agility and neuromuscular control - of trials = 1 practice, 2 timed for each foot (4 graded trials total) - Faults penalized = non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square

CH 6 *STUDY* Fitness Assessment Flashcards by Hannah Scahill

PAR-Q (Physical activity readiness questionnaire)

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

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Durnin-Womersley Body Fat Test (calipers)

used to measure in 4 sites:

Bicep/tricep/Supra iliac (iliac crest)/ Subscapularis

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Karvonen Formula (220 - minus age) = heart rate max

equation for predicting max heart rate

Zone 1 = 220-age x .65 - .75 % percentage range for HRmax

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Davies Test

15 seconds - measures upper extremity/body agility and neuromuscular control
Push up position with hands 36-in apart

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Shark Skill test

lower body agility test
measures lower extremity agility and neuromuscular control
# of trials = 1 practice, 2 timed for each foot (4 graded trials total)
Faults penalized = non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square

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

75%

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

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At risk Waist-to-hip ratios

Greater than .80 for females

greater than .95 for males is a risk factor

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What position is contraindicated for individuals with high blood pressure?

Supine

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What is the procedure for taking a client’s radial pulse?

Touch should be gentle, take when the client is calm, two fingers along the right ride 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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Pulse taken on the neck to the side of the larynx?

Carotid Pulse

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What determines a client’s baseline levels from which to compare progress to at later dates?

Objective Assessments

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Average Heart Rate for Male and Female?

70 bmp / male

75 bmp / female

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Systolic (top number of blood pressure reading)

Diastolic (bottom number of blood pressure reading)

Systolic: The pressure within the arterial system after the heart contracts

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

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What is an acceptable systolic blood pressure?

What is an acceptable diastolic blood pressure?

less than 120 mm hg for systolic

less than 80 mm hg for diastolic

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Wearing dress shoes…

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

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

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Risk for disease increases when a non-athlete’s BMI exceeds what?

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What is the equation used to assess a client’s body mass index (BMI)?

Weight in kilograms divided by height in meters squared

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

Right Side

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

ZONE ONE

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

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

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

76-85%

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

86-95%

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

Low back arches

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

Shoulder elevation, head protrudes forward

Assessments that measure upper extremity neuromuscular efficiency....

pushing and pulling assessment

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?

postural distortion patterns

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

Soleus (lower calf), lateral gastrocnemius (left side calf), biceps femoris (hamstring)

Which muscles are overactive if the client's knees move inward?

Adductor complex (inside thigh), biceps femoris (hamstring), TFL (hip muscle) vastus lateralis (quad/thigh)

Which muscles are overactive if a client's low back arches during the overhead squat assessment?

Hip flexor complex and erector spinae

Which muscles are underactive if a client's feet turn out during an overhead squat assessment?

Medial gastrocnemius (calf), medial hamstring, gracilis (muscle on medial side of thigh), sartorius (longest muscle in human body in the THIGH), popliteus (posterior knee joint)

Which muscles are underactive when a client's arms fall forward during an overhead squat assessment?

Middle/lower trapezius, rhomboids (upper back muscles), rotator cuff (muscles in shoulder)

Which muscles are overactive when a client's head protrudes forward during a pushing assessment?

Upper trapezius, sternocleidomastoid (muscles in neck connecting the sternum and clavicle), levator scapulae (muscle in your back and your side of the neck that lifts the scapula)

Which muscles are underactive when a client's head protrudes forward during a pulling assessment?

Deep cervical flexors (deep front of neck)

Which muscles are underactive when a client's head protrudes forward during a pulling assessment?

Deep cervical flexors (deep front of neck)

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

Single leg balance reach

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

Ball Cobra

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

Latissimus dorsi, thoracic spine, pectorals

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

Hip flexor complex, latissimus dorsi, erector spinae

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

Hip flexor complex, gastrocnemius, soleus

Which muscles are underactive when a client's knees move inward during a single-leg squat assessment?

Gluteus medius, gluteus maximus, vastus medialis oblique

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

Squat to row or floor cobra or ball cobra

Which dysfunctional areas often result in noncontact related knee injuries?

ankle and hip disfunction

The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support is called....

structural efficiency

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

posture

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

feet turn out, knees more inward

Which muscles are overactive in low back arches movement compensation?

Hip flexor complex, erector spinae, and latissimus dorsi

What is the tempo for a pulling assessment?

perform it controlled

What movement compensations can be observed during pushing assessment?

Low back arches, shoulder elevation, protruding head

What is the view for single leg squat movement

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

upper trapezius and middle, sternocleidomastoid levator, scapulae

What are the dynamic postural assessments (movement)?

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

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

Knees move inward, excessive forward lean, low back arches

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

single leg balance reach

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

squat to row

Recommended strengthening exercise for shoulders elevated in pushing assessment?

Floor Cobra or Ball cobra

UNDERACTIVE MUSLCES WHEN LOW BACK ARCHES

Gluteus maximus, hamstrings, intrinsic core stabilizers

UNDERACTIVE MUSCLES WITH EXCESSIVE FORWARD LEAN..

Anterior tibialis, gluteus maximus, erector spinae

What movement COMPENSATIONS are observed with an overactive TFL (part of the hip flexor complex)

Knees move inward, excessive forward lean, low back arches.

What movement compensations are associated with an overactive soleus?

Feet turn out and EXCESSIVE forward lean

What is a corrective strategy for low back arches?

BALL SQUAT

What is a corrective strategy for the head protruding forward ...?

keeping head in neutral position in all positions

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

intrinsic core stabilizers

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

DYNAMIC posture

Provides the foundation from which the extremities function...

static posture

what are the 3 common postural distortion patters?

Lower crossed syndrome, upper crossed syndrome, pronation distortion syndrome

Lower Cross Syndrome

Increased lumbar lordosis due to an anterior pelvic tilt

Upper Cross Syndrome

Rounded shoulders with a forward head posture

Pronation distortion syndrome (knock knees)

Where clients exhibit excessive foot pronation, knee flexion, internal rotation, and adduction

5 Kinetic Chain Checkpoints...

Feet and ankles, knees, LPHC, shoulders, head

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

10-20% of initial load

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

5-10 % of initial load

Assessment that tests upper body muscular endurance...

Push-up test | this test is 60 seconds

Which of the following is best to use on obese clients?

circumference measurements

After the Rockport walk test, you check your clients heart rate for 60-seconds and give them a Vo2 score of "good". What cardio zone would you begin them in?

Zone 2

Which of the following kinetic chain checkpoints do you emphasize during the single-leg squat assessment?

KNEES

How far do you place the two pieces of tape during the Davies Test?

36 inches

Which of the following is NOT a .10 second fault according to the Shark Skill test?

FOOT returns to center square

during OH squat assessment, you notice that your clients knees buckle inward (knee valgus), which of the following muscles needs to be strengthened?

GLUTEUS medius

CH 6 STUDY Fitness Assessment Flashcards

(80 cards)