CHAPTER 11-12 (IMPORTANT)

Question 1

Where does NASM recommend trainers to test RHR

Answer 1

Radial pulse vs carotid

Question 2

Healthy body fat for men

Answer 2

10-20%

Question 3

Healthy body fat for women

Answer 3

20-30%

Question 4

Why is android obesity worse

Answer 4

Due to the visceral fat (gynoid =more subcutaneous)

Question 5

Men with a waist girth greater than … is at risk

Answer 5

100 cm OR 40in at risk

Question 6

Women with a waist girth greater than… is at risk

Answer 6

88cm OR 35in

Question 7

What are skinfold testing sites for

Answer 7

Jackson pollock

Question 8

Difference between 3- site JP

Answer 8

Chest/ abs/ thigh = men / women = Triceps/ suprailiac thigh

Question 9

Durnin- womesley

Answer 9

= biceps/ triceps/ subscapularis, suprailiac

Question 10

3-4 site

Answer 10

Less invasive, or can use BIA= bio electrical impedance analysis body fat test by sending weak currents through muscle (muscle is 70% water)

Question 11

Gold standard is hydrostatic vs archimedes principle

Answer 11

Fat is buoyant, muscle is dense

Question 12

Cardio testing

Answer 12

Most valid = VO2 max

Question 13

Ratings of perceived exertion

Answer 13

1-10

Question 14

YMCA 3 min test

Answer 14

96 steps per min for 3 min (use 11-13 ratings)

Question 15

Rockport walk test

Answer 15

Walk one mile as fast as you can

Question 16

1.5 mile test

Answer 16

Estimation of VO2 max score. Run as fast as you can

Question 17

Ventilatory threshold test 1 and 2

Answer 17

1. Aerobic test (can speak aka Talk test)
2. Anaerobic test cannot talk via talk test. Maintain sustainable pace for 20 mins, record HR over last 5 mins

Question 18

Posture

Answer 18

5 check points - feet, knees, LPHC, shoulders, head

Question 19

3 - distortion patterns

Answer 19

Pes Planus Distortion, Lower cross, upper cross

Question 20

OVERACTIVE/ SHORT

Answer 20

Gastrocnemius
Soleus
Adductors
Hamstring complex
Psoas
Tensor fascia latae
Rectus Femoris
Piriformis
Quadratus lumborum
Erector spinae
Pectoralis major/minor
Latissimus dorsi
Teres major
Upper trapezius
Levator scapulae
Sterncleidmastoid
Scalenes

Question 21

UNDERACTIVE/ LENGTHENED

Answer 21

Anterior tibialis
Posterior tibialis
Vastus medialis oblique
Gluteus maximus medius
Transverse abdominus
Internal oblique
Multifidus
Serratus anterior
Middle/lower trapezius
Rhomboids
Teres minor
Infraspinatus
Posterior deltoid
Deep cervical flexors

Question 22

Push up

Answer 22

Endurance

Question 23

Bench

Answer 23

Upper body strength

Question 24

Squat

Answer 24

Lower body strength

Question 25

Vertical jump

Answer 25

Lower body vertical power

Question 26

Broad jump

Answer 26

Lower body horizontal power

Question 27

Left test

Answer 27

Lower body, lateral speed and agility

Question 28

40 yard dash

Answer 28

Speed

Question 29

Pro shuttle, 5–10– 5 test

Answer 29

Acceleration and deceleration

Question 30

Rest time between all trials

Answer 30

Two minutes

Question 31

Left

Answer 31

10 yards apart, sprint, backpedal, side shuffle x 2, Carioca x 2, sprint

Question 32

Pro shuttle 5 – 10–5

Answer 32

10 yards apart. Stand in ready position by middle cone: 1-2, 2-3, 3-1 and ends when client passes middle cone

Question 33

Considerations for special populations

Answer 33

Overweight (no single leg squat and modify OHS)

Question 34

Young

Answer 34

Endurance > strength keep it fun

Question 35

Older

Answer 35

Skip single leg, modify OHS, keep standing (don’t go on the ground)

Question 36

Prenatal

Answer 36

Modify OHS, Skip single leg, standing only

Question 37

Upper crossed syndrome

Answer 37

Postural syndrome characterized by a forward head and protracted shoulders

Question 38

Lower crossed syndrome

Answer 38

Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine

Question 39

Pes planus distortion

Answer 39

Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips.