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NASM EXAM > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

What shouldn’t be done by a PT

A

Counseling clients
Diagnosing of conditions or injuries
Rehab or physical therapy
Providing meal plans or detailed diets

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2
Q

What should be done by a PT

A

You should coach clients
You should identify your client’s limits and past injuries
Recommend a physician for medical advice
You can provide general knowledge on nutrition but should refer a nutritional list or dietitian for more specific needs.

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3
Q

Objective information

A 
Blood pressure
Cardio assessments
Postural assessments
Performance assessments
Body analysis
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4
Q

Subjective information

A

Clients occupation
Hobbies, general diet, and lifestyle
Personal information
A brief medical history

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5
Q

PAR-Q (physical activity readiness questionnaire)

A

created to help get specific answers on the health history of a new client. This helps determine possible risks of training with a client. If a new client answers yes to any of the questions on this, they will need to get written permission from their doctor in order to start training with you

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6
Q

client’s occupation imbalance problems

A

1: Excessive sitting can cause rounding of the upper back and tight hip flexor’s
2: Wearing high heels excessively can cause tightness in the muscles of the calves.
3: Repetitive overhead movements experienced by construction workers, volleyball players or electricians can cause impingement in the shoulders.

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7
Q

Common medications and heart rate/blood pressure

A 
Beta-blockers
Calcium channel blockers
Digitalis
Thyroid medications
Diuretics
Nitrates
Bronchodilators
Vasodilators
Antidepressants
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8
Q

The predicted maximum heart rate equation

A

220-age

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9
Q

Training zone 1

A

This helps to build your client’s aerobic base and will aid in recovery.

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10
Q

Training zone 2

A

This helps to build your client’s aerobic endurance

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11
Q

Training zone 3

A

This helps your client build high-end work capacity (primarily anaerobic).

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12
Q

Body composition assessments

A

Underwater weighing
Bioelectrical impedance
Skinfold tests

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13
Q

Circumference measurements locations

A 
Upper arms
Neck
Calves
Chest
Thighs
Hips
Waist
Forearms
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14
Q

BMI (Body mass index) formula

A

Weight (kg) / Height (m2)

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15
Q

BMI (Body mass index) ranges

A

<18.5 = Underweight

18.5 to 24.9 = Healthy

25 to 29.9 = Overweight

30 to 34.9 = Obese

> 35 = Severe obesity

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16
Q

Pronation distortion syndrome

A

This is characterized as having flattened feet and abducted knees. This can lead to pain in the lower back/lower extremities as well as injuries. It is very common for ACL injuries.

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17
Q

Lower crossed syndrome

A

This is a postural distortion syndrome that is characterized by an anterior tilt of the pelvis or lower back.

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18
Q

Upper crossed syndrome

A

This is characterized by a forward head posture and rounded shoulders.

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19
Q

What can be caused by Injuries or past surgery if not properly rehabilitated?

A

Pain, inflammation, and increased risk of re-injury

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20
Q

Contraindicated

A

Something specifically detrimental to an individual due to a special need or chronic condition

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21
Q

What position is contraindicated for individuals with high blood pressure?

A

Supine

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22
Q

What are the 5 types of objective assessments that can be performed with clients as part of a comprehensive fitness assessment?

A

Physiological, postural, performance, body composition, cardiorespiratory

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23
Q

Systolic (top number of blood pressure reading)

A

The pressure within the arterial system after the heart contracts

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24
Q

Diastolic (bottom number of blood pressure reading)

A

The pressure within the arterial system when the heart is resting and filling with blood

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25
Q

What is the at-risk waist-to-hip ratio for females?

A

0.8

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26
Q

What is the at-risk waist-to-hip ratio for males?

A

0.95

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27
Q

What is the typical body fat percentage for healthy, active men?

A

10-20%

28
Q

What is the typical body fat percentage for healthy, active women?

A

20-30%

29
Q

What are the two common sub-maximal assessments that measure cardiorespiratory capability?

A

YMCA 3-minute step test and Rockport walk test

30
Q

A zone of cardiorespiratory training when a client scores poor or fair during submaximal cardio assessments

A

Zone 1

31
Q

What is the regression formula for determining HRmax?

A

208 - (0.7 x age)

32
Q

What are the criteria for performing the 3-minute step test?

A

96 steps per minute, on a 12 inch step, for 3 minutes. Take pulse for 60 seconds within 5 seconds of completing the exercise.

33
Q

What is the percentage range of HRmax for training zone 1?

A

65-75%

34
Q

What is the percentage range of HRmax for training zone 2?

A

76-85%

35
Q

What is the percentage range of HRmax for training zone 3?

A

86-95%

36
Q

What is the technique for performing the Rockport walk test?

A

Record client’s weight, have client walk 1 mile as fast as they can without breaking into a jog, record the time it takes to complete the walk, record the recovery pulse for 1 minute, use formula to determine VO2 score, align to heart rate zone

37
Q

Assessments that measure upper extremity neuromuscular efficiency

A

Pushing and pulling assessment

38
Q

What develops when the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kinetic chain?

A

Postural distortion patterns

39
Q

Which muscles could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat assessment?

A

Soleus, lateral gastrocnemius, biceps femoris

40
Q

Which muscles are overactive if the client’s knees move inward?

A

Adductor complex, biceps femoris, TFL, vastus lateralis

41
Q

Which muscles are overactive if a client’s low back arches during the overhead squat assessment?

A

Hip flexor complex and erector spinae

42
Q

Which muscles are underactive if a client’s feet turn out during an overhead squat assessment?

A

Medial gastrocnemius, medial hamstring, gracilis, sartorius, popliteus

43
Q

Which muscles are underactive when a client’s arms fall forward during an overhead squat assessment?

A

Middle/lower trapezius, rhomboids, rotator cuff

44
Q

Which muscles are overactive when a client’s head protrudes forward during a pushing assessment?

A

Upper trapezius, sternocleidomastoid, levator scapulae

45
Q

Which muscles are underactive when a client’s head protrudes forward during a pulling assessment?

A

Deep cervical flexors

46
Q

What strengthening exercise is recommended when a client’s feet turn out on the overhead squat assessment?

A

Single-leg balance reach

47
Q

What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment?

A

ball cobra

48
Q

What muscles are most appropriate to stretch for a client whose arms fall forward during an overhead squat assessment?

A

Latissimus dorsi, thoracic spine, pectorals

49
Q

What muscles are most appropriate to stretch for a client who exhibits an arched lower back during an overhead squat assessment?

A

Hip flexor complex, latissimus dorsi, erector spinae

50
Q

Which muscles should be foam rolled when a client exhibits an excessive forward lean?

A

Hip flexor complex, gastrocnemius, soleus

51
Q

Which muscles are underactive when a client’s knees move inward during a single-leg squat assessment?

A

Gluteus medius, gluteus maximus, vastus medialis oblique

52
Q

What is a recommended strengthening exercise for a client who exhibits arms falling forward during an overhead squat assessment?

A

Squat to row

53
Q

The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support

A

Structural efficiency

54
Q

Which muscles are overactive in low back arches movement compensation?

A

Hip flexor complex, erector spinae, and latissimus dorsi

55
Q

What is the tempo for a pulling assessment?

A

perform it controlled

56
Q

What movement compensations can be observed during pushing assessment?

A

low back arches, shoulder elevation, head protrudes

57
Q

Which muscles are underactive when the shoulders elevate in a pushing assessment?

A

Middle and lower trapezius

58
Q

What are the dynamic postural assessments (movement)?

A

overhead squat assessment; single-leg squat assessment; pushing assessment; pulling assessment

59
Q

What movement compensations observed when the abdominal complex is overactive?

A

excessive forward lean

60
Q

What movement compensations can overactive biceps femoris cause in the overhead squat assessment?

A

Feet turn out and knees move inward

61
Q

What is a corrective strategy for knees move inward (as seen in the overhead squat assessment)?

A

tube walking

62
Q

What is a corrective strategy for feet turning out on overhead squat assessment?

A

single leg balance reach

63
Q

Which muscles are underactive with an excessive forward lean?

A

Anterior tibialis, gluteus maximus, erector spinae

64
Q

What movement compensations are observed with an overactive TFL?

A

Knees move inward, excessive forward lean, low back arches. note: part of the hip flexor complex

65
Q

What is a corrective strategy for low back arches, as seen in an overhead squat assessment?

A

Ball squat

NASM EXAM (20 decks)

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