Chapter 6 - Fitness Assessment Flashcards Preview

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Flashcards in Chapter 6 - Fitness Assessment Deck (49):
1

Info Provided by a Fitness Assessment

Subjective and Objective Information

2

Subjective Information

General Personal and Medical History
-occupation, lifestyle, medical background, etc.

3

Objective Information

-Physiological Measurement (BP, HR)
-Anthropometric Assessments (Ht, wt, BF%, circumference measurements)
-Cardiorespiratory assessments
-Posture assessments
-Movement assessments
-performance assessments

4

Radial Pulse

Preferred Method to check HR
-two fingers gently under thumb

5

Carotid Pulse

Two fingers on neck just to the side of the larynx

6

Target HR Training Zones

-Zone 1: Builds aerobic base and aids in recovery
-Zone 2: Increases aerobic and anaerobic endurance
-Zone 3: Builds high-end work capacity

7

Two Ways to Calculate THR

-Straight percentage method (peak maximal HR)
-HR Reserve Method (HRR Method) AKA Karvonen Method

8

Straight Percentage Method

-Estimate HRmax (220-age)
-Multiply by appropriate intensity (65-95%) at which client should work to calculate THR

9

Straight Percentage Method Zones

Zone 1: HRmax X .65-.75
Zone 2: HRmax X .76-.85
Zone 3: HRmax X .86-.95

10

HRR Method (Karvonen Method)

A method of establishing training intensity on the basis of the difference between a client's predicted HRmax and their resting HR

THR = [(HRmax - HRrest) X Desired Intensity] + HRrest

11

Blood Pressure

The pressure of the circulating blood against the walls of the blood vessels after blood is ejected from the heart
-Systolic BP
-Diastolic BP

12

Systolic BP

The pressure within the arterial system after that heart contracts

13

Diastolic BP

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

14

Acceptable BP

Systolic/Diastolic
> 120/80

15

Body Composition

The relative percentage of body weight that is fat versus fat-free tissue (Percent Body Fat)

16

Body Composition Assessments

-Skinfold measurement using a caliper
-Bioelectrical Impedance sends electrical current through body
-Underwater (hydrostatic weighing)

17

Durning-Womersley Formula

Calculates a client's percentage of BF, uses four site of skinfold measurements
-Biceps, triceps, subscapular, iliac crest
-Add the totals of the fours sites and use the Durnin-Womersely Body Fat Percentage Calculation Table

18

Formula for Calculating Fat Mass

Fat Mass = BF% X Scale Weight

19

Formula for Calculating Lean Body Mass

Lean Body Mass = Scale Weight - Fat Mass

20

Circumference Measurements

A measure of the girth of the body segments
-Neck
-Chest
-Waist
-Hips
-Thighs
-Calves
-Biceps

21

Waist-to-Hip Ratio

Computed by dividing waist measurement by the hip measurement

22

Waist-to-Hip Ratio
-Waist 30 inches, Hips 40 inches

30/40 = .75

23

At Risk Waist-to-Hip Ratios

Women: >.80
Men: >.95

24

Body Mass Index (BMI)

A rough assessment based on the concept that a person's weight should be proportional to their height

25

BMI Formulas

BMI = Weight (kg) / Height (m^2)

BMI = [Weight (lbs) / Height (in^2)] X 703

26

At Risk BMI

25 or greater

27

Maximal Oxygen Uptake

VO2max

28

Two Submaximal Tests for Assessing Cardiorespiratory Efficiency

YMCA 3-Minute Step Test
Rockport Walk Test

29

YMCA 3-Minute Step Test

-Step 1: Have a client perform 96 steps per minute on a 12-inch step for 3 minutes
-Step 2: Measure HR
-Step 3: Locate pulse on table
-Step 4: Determine appropriate starting program using appropriate category
-Step 5: Take HRmax and determine HR ranges for each zone

30

Rockport Walk Test

-Step 1: Record clients weight and have client walk 1 mile as fast as possible, record time and client's HR
-Step 2: Use formula to determine oxygen consumption (VO2) score and locate score on table
-Step 3: Determine appropriate starting program using appropriate category
-Step 4: Take HRmax and determine HR ranges for each zone

31

Static Posture:

How an individual physically presents themselves in stance

32

Observing Static Posture

Provides excellent indicators of problem areas and provides a basis for developing an exercise strategy to target causative factors of faulty movement and NM inefficiency

33

Common Distortion Patterns

-Pronation Distortion Syndrome
-Lower Crossed Syndrome
-Upper Crossed Syndrome

34

Pronation Distortion Syndrome

A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees

35

Lower Crossed Syndrome

A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back)

36

Upper Crossed Syndrome

A postural distortion syndrome characterized by a forward head and rounded shoulders

37

Static Postural Assessment Checkpoints

-Foot and Ankle
-Knees
-Lumbo-Pelvic-Hip-Complex (LPHC)
-Shoulders
-Head and Cervical Spine

38

Observing Dynamic Posture

-OH Squat Assessment
-SL Squat Assesssment
-Pushing Assessment
-Pulling Assessment

Shows postural distortion and potential overactive and underactive muscles

39

Knee Valgus Influences

Decreased hip abductor and hip external rotation strength, increased hip adductor activity, and restricted ankle dorsiflexion

40

Pronation Distortion Syndrome Short Muscles

-Gastrocnemius
-Soleus
-Peroneals
-Adductors
-Iliotibial Head
-Hip Flexor Complex
-Biceps Fermoris (Short Head_

41

Pronation Distortion Syndrome Long Muscles

-Anterior Tibialis
-Posterior Tibialis
-Vastus Medialis
-Gluteus Medius/Maximus
-Hip External Rotators

42

Pronation Distortion Syndrome Joint Mechanics

Increased
-Knee Adduction
-Knee Internal Rotation
-Foot Pronation
-Foot External Rotation

Decreased
-Ankle Dorsiflexion
-Ankle Inversion

43

Lower Crossed Syndrome Short Muscles

-Gastrocnemius
-Soleus
-Hip Flexor Complex
-Adductors
-Latissimus Dorsi
-Erector Spinae

44

Lower Crossed Syndrome Lengthened Muscles

-Anterior Tibialis
-Posterior Tibialis
-Gluteus Maximus
-Gluteus Medius
-Transversus Abdominis
-Internal Oblique

45

Lower Crossed Syndrome Joint Mechanics

Increased
-Lumbar Extension

Decreased
-Hip Extension

46

Upper Crossed Syndrome Short Muscles

-Upper Trapezius
-Levator Scapulae
-Sternocleidomastoid
-Scalenes
-Latissimus Dorsi
-Teres Major
-Subscapularis
-Pec Major/Minor

47

Upper Crossed Syndrome Lengthened Muscles

-Deep Cervical Flexors
-Serratus Anterior
-Rhomboids
-Mid-Trapezius
-Lower Trapezius
-Teres Minor
-Infraspinatus

48

Upper Crossed Syndrome Joint Mechanics

Increased
-Cervical Extension
-Scapular Protraction/Elevation

Decreased
-Shoulder Extension
-Shoulder External Rotation

49

Performance Assessments

Measure upper extremity stability and muscular endurance, lower extremity agility, and overall strength
-Push-Up Test
-Davies Test
-Shark Skill Test
-Upper Extremity Strength Assessment: Bench Press
-Lower Extremity Strength Assessment: Squat