Chapter 6 Flashcards by tim zonneveld

Subjective information

General and medical history:

Occupation, lifestyle, medical and personal information

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What information comes from fitness assessments?

Subjective and objective information:
Preparticipation health screening, resting physiologic measurements (heart rate, blood pressure, height, weight), health related fitness tests
Past exercise experience, goals, exercise likes or dislikes

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Objective information

Physiologic assessment
Body composition testing
Cardiorespiratory assessments
Static and dynamic postural assessments
Performance assessments

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PAR-Q (subjective)

Physical readiness questionnaire
Allows to categorize the following
Low risk: no symptoms, 1or less risk factors
Moderate: no symptoms, 2 or less risk factors
High: 1or more symptoms

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Pulse

Indicator of cardiorespiratory fitness
Most accurate amongst rising in AM
Radial pulse: inside wrist
Carotid pulse: inside neck

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Exercising heart rate

Indicator of cardiorespiratory system adaptability to the exercises

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Resting heart rate

70-80 beats per minute

75 for female

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Training zones

Personal trainers can use a clients resting HR to calculate the target heart rate (THR) zones in which a client should perform cardiorespiratory exercise
3 main zones

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Training zone 1

Build aerobic base and aids in recovery

Max heart rate x .65/.75

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Training zone 2

Increases aerobic and anaerobic endurance

Max heart rate x .76/.85

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Training zone 3

Builds high end work capacity

Max heart rate x .86/.95

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Max heart rate formula to determine range for each training zone

220-age = max heart rate
Max heart rate x both zone intensity=
Max heart rate range

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Max heart rate adjustment example

Client in zone 3 with heart rate of 150 but can carry a conversation =zone not high enough to reach anaerobic stage

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Blood pressure test

Two parts to blood pressure measurements
Systolic(top number):
Represents pressure in artery after the heart contracts
Diastolic(bottom number):
Arteries when heart resting/filling with blood

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Body composition

Relative percentage of body weight that is fat versus fat free tissue. Fat free mass includes muscles, bones, water, connective tissue, organ tissue, teeth

Body fat ranges from 10-20% men
20-30% women

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Body fat assessments

Skin fold
Bio electrical impedance
Underwater weighing
Circumference measurement

Skin fold

Right side
Bicep tricep sub scapular iliac crest
Not for obese

Bio electrical impedance

Electric current through body

Scale like object held with both hands

Underwater weighing

Body fat floats, bone & muscle sink

Circumference measurement

Good for obese

Also used for waist to hip ratio because direct correlation between disease and fat stored in mid section

Waist to hip ratio risk

Men: greater than .95=at risk
Women: greater than .80=at risk

BMI body mass index

Estimate of persons weight versus height
Good to determine if client is proportional 
Formula:
Weight (kg) / height (m2) 
Or weight (lbs) / height (in2) x 703

Cardiorespiratory assessment definition

Most valid measurement for functional capacity of the cardiopulmonary (heart and lungs) system is cardiopulmonary exercise testing CPET also known as maximal oxygen uptake
Similar tests:
YMCA 3 minute step test
Rockport Walk test

YMCA 3 minute step test

24steps/3min
Measure resting heart rate=recovery pulse
Use chart for category
Determine max heart rate by 220-age
Place in starting zone by multiplying with each zone numbers

Rockport walk test

``` Record clients weight in pounds Walk 1 mile on treadmill Record time taken Take heart rate for 60 sec Use formula for oxygen consumption to find category in chart Find zone & heart rate ranges ```

Posture and movement assessment

Proper posture allows optimal neuromuscular efficiency | Muscles optimally aligned at the proper length tension relationship

Common distortion patterns-static posture

``` Pronation distortion syndrome: Flat feet, rotated knees/knock knees Lower crossed syndrome: Arched lower back Upper crossed syndrome: Forward head and rounded shoulders ```

Overhead squat assessment - dynamic posture

Assessed dynamic flexibility, core strength, balance, neuromuscular control Watch for one foot turning out or knee turning in "Body will seek path of least resistance" Raised arms in one line down through back and trunk in downward motion

Single leg squat assessment

Flexibility, core strength, balance, neuromuscular control If too hard switch to one leg balance Watch for foot flattening or knee turning in and over activity in hip flexor complex Compare each side Keep floating leg as low as possible

Pushing assessment

Movement efficiency, muscle imbalance | Checkpoints: lphc, shoulders, neck/head watch for: arch, elevated shoulders, forward head

Performance assessment types

Skip if no performance related goals 3tests: Push up Davis (touch opposite hand/plank position) Shark skill(single leg in box jump progressions)

Upper/lower extremity strength assessment

For strength specific goals Determining one rep max Bench press or squat Warm up, 1 min rest, add 20lb, 3-5 rep, 2 min rest, repeat 3-5 rep till technique failure