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Health Coach Certification > Chapter 12: Physical Fitness Assessments > Flashcards

Chapter 12: Physical Fitness Assessments Flashcards

(86 cards)

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1
Q

Ace IFT model phase 1

A

Stability and mobility

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2
Q

Ace IFT model phase 2

A

Movement training

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3
Q

Ace IFT model phase 3

A

Load training

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4
Q

Ace IFT model phase 4

A

Performance training

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5
Q

Temp during assessment

A

68-72 degrees

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6
Q

2 resting measurements for health risk appraisal

A

BP

HR

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7
Q

2 common pulse sites

A

Radical artery - wrist

Carotid artery - neck

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8
Q

Higher fitness levels= increased stroke volume =

A

Reduced heart rate

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9
Q

Slow HR is called:

_ bpm

A

Sinus bradycardia

Less than 60 bpm

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10
Q

Normal sinus RHR

A

60 to 100 bpm

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11
Q

Fast HR is called:

_ bpm

A

Sinus tachycardia

Greater than 100 bpm

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12
Q

Average HR

Men average HR

Women average HR

A

70-72

60-70

72-80

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13
Q

3 reasons women have higher HR

A

Smaller chamber size

Lower blood volume circulating less oxygen in the body

Lower hemoglobin levels in women

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14
Q

Elevated RHR greater than 5 bpm over a period of days can indicate

A

Over training syndrome

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15
Q

HR is _ in the standing and sitting position more than supine or prone position

A

Elevated

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16
Q

HR is affected by:4

A

Medication
Digestion
Environment
Body position

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17
Q

Pulsation heard through auscultation is due to _ of the arteries, as blood is pushed through after _

A

Expansion of arteries

Contraction of left ventricle

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18
Q

Counting first beat as zero will _ Exercise HR

A

Underestimate

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19
Q

Exercise HR starting at “one” is important during _ settings

A

Group settings

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20
Q

Calculation for maximal HR

A

MHR = 208 - (0.7 x Age)

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21
Q

Increase in HR without increase in intensity levels

A

Cardiovascular drift

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22
Q

3 reasons for cardiovascular drift

A

Increase in core temp

Dehydration

Blood redistribution

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23
Q

Pressure created by heart as it pumps blood into circulation via ventricular contraction

A

Systolic BP

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24
Q

Pressure exerted on artery walls as blood remains in arteries during filling phase or btwn beats when heart relaxes

A

Diastolic BP

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25
Standard site for measuring BP
Brachial artery
26
Drawback for improper sized cuff when taking BP Obese/ muscular Small-frame
Falsely elevated BP readings Falsely low BP readings
27
BP Arm above heart Arm below heart
BP is reduced BP is increased
28
Inflate BP cuff to: (2)
160 mmHg 20-30 mmHg above the point where pulse can no longer be felt
29
Age 40-70 20 mmHg increase in SBP or 10 mmHg increase in DBP _ risk of cardiovascular disease
Double the risk
30
Difference of _ mmHg or more between arms increases risk of _ disease (2) associated with _% risk of dying from heart disease
15 mmHG Peripheral vascular disease and cerebral vascular disease 70%
31
Use _ if HR equivalents are needed and actual HR is not reliable (beta blockers)
Borg scale 6 to 20
32
Test termination Blood pressure
SBP 250 or greater DBP 115 or greater
33
``` Lightheadedness Pallor (pale skin) Cyanosis (blueish skin - lack of hemoglobin) Nausea Cold, clammy skin ```
Signs of poor perfusion (5)
34
Failure of muscular coordination Fainting
Ataxia Syncope
35
Claudication
Leg cramping
36
Submaximal MHR test: Deconditioned client Fit client
Underestimate MHR Overestimate MHR
37
1 MET = ADL require _ METS
3.5 mL/kg/min 5 METS
38
aerobic testing can be initiated during _ week of training
second week of training
39
_ point at which blood lactate begins to accumulate, also known as
crossover point VT1 - first ventilatory threshold
40
at lower intensities _ is major fuel and need for oxygen is met by in crease in _ as breathing deepens
fat tidal volume
41
_ is associated with rapid increase in blood lactate and exaggerated increase in _.
VT2 respiratory rate
42
compounds that help neutralize acidosis
blood buffers
43
_ fitness assessment: contraindicated for those with panic/anxiety attacks alternative to using target heart rate calcs based on age predicted maximum uses clients ability to talk comfortably
ventilatory threshold testing using a treadmill
44
increase _ HR by at each stage by 5bpm - objective of VT / talk test
steady state HR
45
submaximal test should take _ minutes
8-12 minutes
46
best treadmill test for overweight, older and deconditioned clients
Balke & Ware treadmill test
47
_ test stethoscope and BP cuff different for men and women contraindicated for clients with visual or balance problems
Balke & Ware treadmill test
48
contraindication for _ orthopedic problems low back pain foot neuropathy
Balke & Ware treadmill test
49
Balke & Ware treadmill test terminated when:
clients reaches 85% of age predicted MHR
50
contraindications for _ osteoarthritis extreme weather breathing problems - pollution/ outdoor allergens
Rockport fitness walking test
51
1st goal in establishing aerobic base
increase exercise duration
52
2nd goal in cardiovascular fitnness
increase aerobic efficiency (increase VO2max)
53
excessive body weigh can lead to _ causing back pain
lordosis
54
non-correctible postural deviations (4)
congenital conditions (scoliosis) extreme trauma structural deviation (femoral anteversion) disease (RA)
55
osterporosis can lead to _ postural disorder
kyphosis
56
stork stand balance test - excellent and poor men
excellent - greater than 50 seconds poor - less than 20 seconds
57
stork stand balance test - excellent and poor women
excellent - greater than 30 seconds poor - less than 10 seconds
58
_ test: inability to reach 30 seconds is indicative of inadequate static balance and postural control
sharpened rhomberg test
59
trunk _ endurance test lean in 60 degree incline hold for 60 seconds watching for deviation in neutral spine
trunk FLEXOR endurance test
60
trunk _ endurance test shoulder pain/weakness & LBP is contraindication goal is to hold position as long as possible
trunk LATERAL endurance test
61
trunk _ endurance test high body mass & strength deficiencies are contraindications client lies prone on table edge goal is to hold position as long as possible
trunk EXTENSOR endurance test
62
flexion/ extension ration should be
less than 1.0
63
RSB : LSB score should be no greater than
.05 from a balanced score or 1.0 0.95 to 1.05
64
side bridge: extension ratio
less than .75
65
muscular _ is best predictor of back health
muscular endurance
66
muscular fitness enhances _ which can protect against type 2 diabetes
glucose tolerance
67
Modified body-weight squat test | no more than _ reps performed
10
68
Modified body-weight squat test - client felt these muscles working the most - they are performing _ squat lower back upper portion of posterior hips
lumbar dominant
69
Modified body-weight squat test - client felt these muscles working the most - they are performing _ squat front of thighs / knees
quadricep dominant squat
70
Modified body-weight squat test - client felt these muscles working the most - they are performing _ squat lower portion of posterior hips back of thighs
glute dominant squat
71
_ associated with knee pain, excessive supination of feet
varus strain
72
varus strain femoral _ _ of feet
abduction supination
73
_ associated with knee pain, excessive pronation of feet
valgus strain
74
valgus strain femoral _ _ of feet
adduction pronation
75
_ strain more common in general population
valgus strain
76
lumbar dominance - tight muscles
hip flexors
77
quad dominance muscles cannot eccentrically load places more pressure on _
glute muscles ACL (knees)
78
preferred method of squatting *hip hinge
glute dominant squat
79
front plank test: | if client felt mainly in lower back...
client lacks core stability
80
front plank test: | if client felt mainly in abdominal muscles...
client is recruiting appropriate muscles
81
overhead reach test - inadequate shoulder flexibility if (2)
client cannot touch thumbs to floor lower back arches up off the floor while reaching overhead
82
overhead reach test assesses mobility of shoulders in
external rotation
83
overhead reach test: client felt mainly in back and back arched up off the floor (2)
client lacks shoulder mobility and core stability
84
overhead reach test: client felt mainly in the shoulders, kept back flat, could NOT touch thumbs to floor
client lacks adequate shoulder mobility
85
overhead reach test: client felt mainly in the shoulders, kept back flat, COULD touch thumbs to floor
client has good shoulder mobility
86
HRR =
MHR - RHR

Health Coach Certification (19 decks)

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