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NASM > Chapter 6 > Flashcards

Chapter 6 Flashcards

(68 cards)

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1
Q

Occupation, lifestyle, medical, and personal info are all examples of

A

Subjective info

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2
Q

Physiologic, Body comp, Cardiorespiratory assessment, static & dynamic assessments, performance assessments are all examples of what

A

Objective info

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3
Q

What should you do if an undiagnosed health issue comes up

A

Send to healthcare professional

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4
Q

Formula for calculating estimated Max HR

A

220-age x zone %

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5
Q

HR for zone 1

A

65-75%

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6
Q

HR for zone 2

A

76-85%

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7
Q

HR for Zone 3

A

86-95%

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8
Q

Which HR zone builds an aerobic base and aids in recovery

A

Zone 1

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9
Q

Which HR zone increases aerobic and anaerobic endurance

A

Zone 2

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10
Q

Which zone does interval training begin

A

Zone 2

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11
Q

Which HR zone builds high end work capacity

A

Zone 3

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12
Q

Name the 3 common postural distortion patterns

A

Pronation
Upper crossed
Lower Crossed

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13
Q

Which distortion pattern is eversion associated with

A

Pronation

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14
Q

Name the Tight (overactive) Short muscles in Pronation distortion Syndrome

A 
Peroneals
Iliotibial band
Gastrocnemious
bicep femoris
adductors
Soleus 
Hip flexors
(PIGBASH)
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15
Q

Name the weak (Underactive) long muscles Pronation distortion

A 
Hip external rotators
Glutes
Ant and posterior tib
Vastus Medius/ max
(HER BUTT 2 BITS VASTLY)
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16
Q

What are the altered joint mechanics associated with pronation distortion syndrome

A

Increased knee adduction and internal rotation
Increased foot pronation and external rotation

Decrease ankle dorsiflexion and ankle inversion

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17
Q

Possible injuries associated with pronation distortion syndrome

A

Plantar fasciitis
Post tibialis
Patellar tendonitis
Low back pain

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18
Q

Lower crossed syndrome can be identified by

A

Ant Tilt to pelvis or arched back

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19
Q

Short over active muscles in Lower crossed syndrome

A 
Hip flexors
Adductors
Gastrocnemius
Soleus
Lat dorsi
Erector spine
(HAGSLE)
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20
Q

Underactive/ weak/ long muscles associated with Lower crossed

A 
Glutes 
internal oblique
transverse abs
Anterior and post tibs
(GITATP)
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21
Q

What are the altered joint mechanics in lower crossed syndrome

A

increased lumbar extension

Decreased hip extension

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22
Q

Possible injuries of Lower crossed

A

HAL
hamstring complex
ant knee pain
Low back pain

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23
Q

Characteristics of upper crossed syndrome

A

rounded shoulder, forward head

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24
Q

Short(tight) Overactive muscles in upper crossed

A 
Lat dorsi
Levator scapulae
Upper traps
Scalenes
Teres Major
Pectoralis major
Sternocleiodmastoid
Subscalpularis

LLUST PSS.

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25
Weakened Underactive muscles with upper crossed
``` Mid - lower traps Teres minor Rhomboids Serratus anterior Deep cervical Flexors infraspinatis ```
26
Altered joint mechanics with upper crossed
Increased Cervical extension and scapular protraction | Decreased shoulder extension and external rotation
27
Injuries associated with upper crossed
Headaches Bicep tendonitis Rotator cuff impingement Thoracic outlet syndrome
28
tests lower extremity agility and neuromuscular control
Sharks skill test
29
What are the sites measured for the skin fold test
Biceps Tricep Iliac crest Subscapular
30
At what BMI are you at an increased risk for disease
>25
31
Pressure in arterial system when heart contracts
Systolic
32
Pressure in arterial system when heart relaxes
Diastolic
33
Normal Bp
120/80
34
Htn BP
140/90
35
What part of assessment is the Par Q
Subjective
36
When you you refer a client to the Dr. according to the PAR-Q
1 or more risk factors Low risk: no signs and symptoms 1 or less risk factors Mod Risk: no signs and symptoms ; 2 " " High Risk: one or more signs or symptoms of disease
37
General health history includes
Occupation, movement patters, dress shoes, Stress
38
Lifestyle questionnaire asks about
Hobbies, recreational activities
39
Any pain/ injuries, surgeries, chronic conditions and medication will be found in ?
Medical history
40
Two uses of beta blockers
Arrhythmia and htn
41
What effect do Beta blockers have on HR ad BP
decrease
42
Calculation for HRR method
220-age=hr max | HRmax-HRrest x desired intensity + HRrest
43
All skinfolds should be done
Twice and on the right side of the body not after exercise
44
4 methods of testing body composition
Skin fold Bioelectrical impedence Underwater weighing Circumference measurement (waist hip ratio) most used clinical application of girth measurements
45
Which is the best measure of BF calculations for an obese person
waist/hip ratio .80 women .95 men
46
How do you calculate BMI
Weight(kg)/Height(m2)
47
At what BMI does risk of disease increase?
>25
48
Two methods to test for cardiorespiratory fitness
Rockport and YMCA
49
Who should do performance assessments
Clients looking to improve athletic performance
50
Name the 5 Performance test
Push up- how many in 60 seconds. Can be modied to knees if client lacks upper body Shark skill- Assess lower extremity agility and neuromuscular control.progression from SL squat. 9-12 squares 12 inch boxes. Can regress to two legs. Two times runs. Deduct .10. Davies-measures upper extremity agility and stabilization. 2 pieces of tape 36 in apart. Not for people with poor shoulder stability. (15 seconds. Repeat 3 times, total # of touches) Bench press-Advanced for specific strength goals. 5-10% or 10-20lb Squat- 10-20% or 30-40 lbs 3-5 reps; rest 2 min repeat
51
What can you not do as a health and fitness professional
``` Diagnose medical conditions Prescribe treatments Prescribe diets Provide treatment of any kind for injury or disease Provide rehab services for clienst Provide counseling for clients ```
52
A pre participation health screening
PAR Q
53
Low risk on a Par Q
no signs or symptoms and = 1 CVD risk factor
54
Moderate risk on a PAR Q
No signs and symptoms >/= 2 CVD risk factors
55
High risk on a PAR Q
Signs and symptoms present
56
Questions asked in a PARQ
heart condition, chest pain, dizziness, unconsciousness, bone or joint problems, meds for high BP or heart condition. Is there any other reason why you should not engage in physical activity?
57
extended periods of sitting, repetitive movements, dress shoes, mental stress
Client occupation questions
58
Prescribed for htn and angina
Calcium channel blocker
59
Prescribed for HTN and CHF
Nitrates,Vasodilaters
60
Prescribed for HTN, CHF and PE
Diuretics
61
Prescribed for Pulm Disease
Bronchodilators
62
Med that decreases BP and HR
Beta Blocker
63
Decreases BP and has either effect on HR
Calcium channel blocker
64
Increase or no change in heart rate and decrease or no change in BP
Nitrates, vasodilators
65
Dont affect HR or BP
Bronchodialtors
66
Circumference measurements:
Neck: across adams apple Waist: Narrowest point or across navel Chest: Across nipple line Hips: Feet together Widest portion of buttocks Thighs: 10 in above top of patella Calves: max circumferenceb/w knee and ankle Bispes: palms forward, arm extended. max circumference
67
Explain YMCA step test
3 minutes/ 12 inch step. UP UP down down. Take heart rate immediately after. (within 5 seconds) 24 step cyscles 96 steps
68
Explain Rockport
Record Client weight, walk AFAP for 1 mile. Record time, and immediately check HR

NASM (19 decks)

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