Chapter 11 &12 (READ 2+ BIG CHAPTERS)

Question 1

NASM reccomends trainers to test RHR at what pulse?

Answer 1

Radial Pulse

Question 2

Healthy body fat percentage for men?

Answer 2

10-20%

Question 3

Healthy body fat percentage for women?

Answer 3

20-30%

Question 4

skin-fold testing sites for Jackson Pollock in women?

Answer 4

triceps, supra-iliac, thigh

Question 5

skin-fold testing site for Jackson Pollock in men ?

Answer 5

chest, abdomen, thigh

Question 6

skin-fold test sites for Durnin-Womersley?

Answer 6

biceps, triceps, subscapularis, supra iliac

Question 7

most valid cardio testing ?

Answer 7

VO2 max

Question 8

YMCA 3min test

Answer 8

96 steps per minute for 3 minutes

Question 9

Rockport Walk test

Answer 9

walk 1-mile as fast as possible

Question 10

1.5 Mile run test

Answer 10

like the Rockport but run for 1.5 mile as fast as possible

estimation of VO2max score

Question 11

Differentiations between the ventilatory threshold test 1 & 2

Answer 11

1 = aerobic test (can speak via talk test)
2 = anaerobic test (cannot speak via talk test)

Question 12

What are the posture five checkpoints?

Answer 12

feet, knees, LPHC, shoulders, head

Question 13

Distortion Pattern: Pes Planes Distortion

Answer 13

characterized by flat feet, knee valgus, and adducted an internally rotated hips

Question 14

Distortion pattern: Lower cross syndrome

Answer 14

anterior pelvic tilt, and excessive lordosis (extension) of the lumbar spine

Question 15

Distortion Pattern: Upper cross syndrome

Answer 15

a forward head and protracted (rounded) shoulders

Question 16

Overactive & shortened OR Under-active & Lengthened

Gastrocnemius

Answer 16

overactive and short

Question 17

overactive and shortened OR underactive and lengthened?

Adductors

Answer 17

overactive and short

Question 18

overactive and shortened OR underactive and lengthened

VMO

Answer 18

Underactive and lengthened

Question 19

overactive and shortened OR underactive and lengthened

Psoas Major

Answer 19

overactive and shortened

Question 20

overactive and shortened OR under-active and lengthened

Anterior Tibialis

Answer 20

Underactive and lengthened

Question 21

overactive and shortened OR under-active and lengthened

Gluteus maximus and medius

Answer 21

underactive and lengthened

Question 22

overactive and shortened OR under active and lengthened

Mid / Lower traps

Answer 22

Underactive and lengthened

Question 23

overactive and shortened OR underactive and lengthened

Latissimus Dorsi

Answer 23

Overactive and Short

Question 24

overactive and shortened OR under active and lengthened

TVA (abdominals)

Answer 24

underactive and lengthened

Question 25

overactive and shortened OR under active and lengthened

Upper Traps

Answer 25

overactive and short

Question 26

Performance test: Push-Up is for…

Answer 26

Endurance

Question 27

Performance Test: Bench

Answer 27

upper body strength

Question 28

Performance Test: Squat

Answer 28

lower body strength

Question 29

Performance Test: Vertical Jump

Answer 29

lower body vertical power

Question 30

Performance Test: Broad Jump

Answer 30

lower body horizontal power

Question 31

Performance Test: LEFT test

Answer 31

lower body lateral speed and agility

10-yards apart sprint, backpedal, side shuffle x2, Carioca x2, sprint

Question 32

Performance Test: 40-yard dash

Answer 32

Speed

Question 33

Performance Test: Pro Shuttle (5-10-5 test)

Answer 33

acceleration & deceleration

10 yards apart, stand in ready position by middle cone: 1-2, 2-3, 3-1 and ends the client passes middle one

Question 34

Consideration for OVERWEIGHT populations ?

Answer 34

no single legs squat & modify OHS

Question 35

Considerations for YOUNG populations?

Answer 35

endurance > strength

Question 36

Consideration for OLDER populations?

Answer 36

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

Question 37

Consideration for PRENATAL population?

Answer 37

modify OHS, skip single leg, standing only

Question 38

During the overhead squat assessment , you notice that your client knees’ buckle inward (knee valves), which of the following muscles need to be strengthened ?

Gluteus medius
Adductor Complex
Soleus
Hip Flexors

Answer 38

Gluteus Medius

Question 39

What muscle(s) are MOST likely tight if a client demonstrates an arching low back during the OHS?

transverse abdominus
hip flexors
gluteus maximus
multifidus

Answer 39

hip flexors

Question 40

What muscles are most likely overactive and should be stretched when an athlete exhibits an excessive forward lean?

Hint: 3

Answer 40

Soleus, hip flexor complex, abdominal complex

Question 41

If a client demonstrates knees that cave in during the overhead squat assessment what muscle(s) are MOST likely overactive?

Answer 41

Adductor complex

Question 42

If a client has Pes Planus Distortion Syndrome, which of the following should be foam rolled?

Answer 42

hip flexors

Question 43

Which of the following assessments should be avoided for a pregnant client?

Answer 43

single leg squat

Question 44

Which of the following is considered systolic hypertension?

110
120
130
140

Answer 44

140

Question 45

Which of the following would be a contradiction discovered during a health risk assessment?

1. Client smokes a pack of cigarettes a day.
2. Clients mother passed away from heart attack at age 50.
3. Client has experienced angina within the past 3-days.
4. Client has leg pain due to recent increase in soccer play

Answer 45

3. Client has experienced angina within in the past 3-days.