Chapter 8 Flashcards
(162 cards)
1
Q
-Major problem associated with tests that require performance to fatigue
A
point of fatigue is highly influenced by the client’s motivation
2
Q
test that measures upper body endurance of pectoralis muscles, triceps and anterior deltoids
A
push up test
3
Q
MOST
common test used to assess cardiorespiratory fitness, especially in clinical
settings.
A
Bruce submaximal treadmill test
4
Q
% of Americans overweight
% of Americans obese, and what % is kids and teens
age/ gender most overweight
A
65%
35.7 % , 18%
women 60 years and older
5
Q
- HR – last 15 seconds of each minute
- BP – last 45 seconds of each stage
- RPE – last 5 seconds of each minute
- S/S – personal observations and client observations
A
-Variable to assess during an exercise test
6
Q
step tests fitness level is determined by
A
immediate post exercise recovery HR
*lower the exercising or recovery HR the higher level of fitness
7
Q
6 reps = % 1-RM
A
85%
8
Q
bluish discoloration, due to reduced hemoglobin in blood
A
cyanosis
9
Q
1 MET =
A
3.5 ml/kg/min
10
Q
Body fat men
Essential
Athletes
Fitness
Average
Obese
A
2-5%
6-13%
14-17%
18 -24%
25%
11
Q
BMI
Normal
Overweight
Obese
A
Normal 18.5-24.9
Overweight 25-29.9
Obese 30 34.9
12
Q
muscular endurance tests 3
A
push up test
mcgills torso test
body weight squat test
13
Q
Zone 1
A
below VT1
14
Q
Body fat % men
athletes
fitness
A
6-13%
14-17%
15
Q
-Clarify the following BEFORE an assessment: (8)
A
- Medication/supplements
- Musculoskeletal injuries
- Sickness
- Time of last meal
- Client provides RPE
- HR and BP
- Client must perform test as advised
- Test will cease if any significant discomfort
16
Q
absolute strength / body weight (absolute strength = amount of weight lifted)
A
relative strength
17
Q
Anthropometric measures (3)
A
Marker of obesity
(% body fat, BMI and waist circumference) or increased risk (WHR)
18
Q
Every 1 inch increase in waist circumference (5)
A
BP increase 10%
blood cholesterol increase 8%
HDL decreases by 15%
triglycerides increase by 18%
metabolic syndrome increase 18%
19
Q
% of clients estimated 1-RM should client use during 2nd warm up set
A
70-75%
20
Q
8 reps = %1-RM
A
80%
21
Q
Lack of accuracy related to estimated maximal oxygen uptake – 2 variables:
A
- Calculations based on 220 – age equation. + or – 12bpm
- Based on assumption everyone expends same amt of energy AND uses the same amt of oxygen…submaximal will underestimate or overestimate the true maximum for the client
22
Q
-at near maximal intensities anaerobic glycolysis causes 2
A
- Increase in carbon dioxide
* Overcompensation in breathing frequency
23
Q
How accurately a person can change direction
Acceleration
Stabilization
Deceleration
A
Agility
Stages (3)
24
Q
measures amount of air displaced when sitting in machine
2 values - air and body weight
A
air dysplacement plethysmography
BODPOD
ADP
25
cycling tests may underestimate due to
treadmill test BP may be higher due to
premature leg fatigue
prolonged muscular contractions
26
Which test does not use predicted MHR or predicted vo2 max but uses measured HR?
Submaximal talk test at VT1
client recites passage at end of first stages - rates difficulty
27
Fitness test inaccuracy: environment 4
distractions
privacy
temperature
weather conditions
28
measures electrical signal as pass through lean mass, fat and water
optimal hydration necessary
bioelectrical impedance analysis
BIA
29
Body size measurements include
height,
weight,
girth (circumference) measurements, etc
. These measurements can be used to determine your Body Mass Index (BMI) or waist-to-hip ratio (WHR),
30
* Called “crossover” point
* Lactate accumulating faster than can be cleared
* Person must breather faster to blow off CO2
VT1
31
Fitness test inaccuracy: equipment 3
improper calibration
mismatched to subject
failure, out of order
32
- test that measures client’s ability to accelerate, decelerate, change direction and accelerate again
pro agility test
33
Rate at which a person responds to a stimulus
Reactivity
34
Calculate BMI
209 lbs
5'8"
209 / 2.2 = 95kg
68 inches x 2.54 = 173 cm
173 / 100 = 1.73
BMI = 95 kg / (1.73) squared = 31.8
35
WHR - women
excellent
at risk
less than .75
greater than .86
36
2 populations unfairly categorized
extremely muscular or large frame
elderly with decreased lean tissue AND EXCESS body fat
37
Muscle endurance tests : 3
Push up
Curl up
Body weight squat
McGill torso test
38
- Ability to talk comfortably HIGHLY related to
| - speaking comfortably indicates
VT1
below VT1
39
-2 methods for determining MHR:
1. GXT – graded exercise test – measure HR with an EKG
| 2. Use a prediction equation formula *use formula with deviation closer to 7 bpm***must be used WITH RPE
40
Perform body comp assessments
quarterly
41
LB TO KG
INCH TO CM
CM TO M
LB / 2.2
INCH x 2.54
CM / 100
42
Girth measurement good predictor of
waist circumference correlates to
disease
heart disease
43
failure of muscular coordination; irregularity of muscle action
ataxia
44
THIS TEST ESTIMATES V•
O2
MAX USING A SINGLE-STAGE, SIX-MINUTE
submaximal cycling protocol.
cycle ergometer test
45
Body composition testing - client must (2)
Must be properly hydrated
| Do not exercise prior to testing
46
- muscle’s ability to resist fatigue and perform work for several reps
muscle endurance
47
women skinfold test sites 3
| direction of each
triceps - half way btwn shoulder and elbow - verticle
thigh - midline of thigh - vertical
suprailium - above anf roward of the crest of ilium - diagnol
48
skinfold measurement (2)
skinfold calipers measure skin and fat
several sites measured
49
WHR calculation
waist measurement / hip measurement
50
Field tests 2
rockport fitness test
1.5 mile run
51
RPE scale
6-20
6= nothing
20=hardest
Borg scale
52
RCT – respiratory compensation threshold
- lactate quickly accumulating
- hyperventilation relative to the extra CO2
- blowing off CO2 no longer buffers increase in acidity
VT2
53
The test is administered in three-minute stages until the
client achieves 85% of his or her age-predicted maximum heart rate
(MHR).
Bruce submaximal treadmill test
54
push ups improve muscular endurance of
chest, shoulders, scapular stabilizers, triceps
55
Essential fat needed for (5)
```
Insulation
Thermoregulation
Hormone production
Cushions vital organs
Maintain body functions
```
56
Resources for gaining hands on experiences (4)
ACE sponsored workshops
Colleges, university
Experienced trainers, rehab specialists
Repeated practice
57
Test termination signs (11)
Angina
SOB
Poor perfusion - lightheadedness, cynosis, nauses
Drop in SBP greater than 10 mmhg
Excessive rise in BP - SBP greater than 250
DBP greater than 115
Excess fatigue
increased nervous system symptoms - ataxia
Caludication - leg cramps
Client says stop
Severe fatigue
Failure of testing equipment
58
% of estimated 1RM client should use during first warm up set
50%
59
submaximal strength tests that exceed 10 reps assess
muscle endurance
60
test that estimate VO2max from s clients post exercise HR – 1 mile walk as fast as possible
rockport fitness test
61
step tests not suitable for clients (5)
* Extremely overweight
* Balance concerns
• Orthopedic problems
• Extremely
deconditioned
• Short in stature – may have trouble with step height
62
sustainability of power output for brief periods of time
anaerobic capacity
63
-During submaximal exercise ventilation increases 2
* Linearly with oxygen uptake and carbon dioxide production
| * Occurs through increase in tidal volume
64
4 phases of cardiorespiratory training ACE IFT Model
aerobic base
aerobic efficiency
anaerobic endurance
anaerobic power training
65
test that determines acceleration and speed
40 yard dash
66
BMI calculation
weight KG / height squared M
67
the rate at which mechanical work is performed under a defined set of conditions
human power
68
-health related benefits of muscular fitness: 6
* Enhances ability to carry out ADL
* Provides musculoskeletal integrity
• Maintains fat-free mass
• Guards against
ostepporosis
* Enhances glucose tolerance
* Reduces cardiovascular response to lifting
69
test that measures HR response at VT1
HR where ability to talk is compromised
submaximal talk test for VT1 measures 2
70
fuel prior to VT1
fat
71
most accurate and precise
xray reads bone and soft tissue mass
can identify body fat distribution
dual energy xray absorbiometry
| DXA
72
heart attack or sudden death _ as likely among gym members than cardiac patients
3 times
73
GXT terminated if - 3
1. client can no longer tolerate the activity
2. Signs/symptoms of test termination
3. Client achieves pre-determined age -predicted MHR
74
Body mass index and weight to hip ratio have strong correlations to (3)
Health
Morbidity
Mortality
75
Android shape (2)
apple shape
excess visceral (ab) fat
76
Which body comp test varies based on hydration levels?
BIA
77
RER for VT1
RER for VT2
.85 to .87
1.0
78
tests that measure cardiorespiratory efficiency and estimate body's ability to use oxygen
VO2 max assessments
79
10 reps = % 1-RM
75%
80
Proportion of lean tissue to body fat tissue
Body composition
81
-27 yr old male performs 36 crunches, he would be classified in the
--- upper range of below average
82
demand for oxygen is met by increasing tidal volume when _ is primary fuel
fat
83
cramp-like pains in the calves
claudication
84
4 reasons CRF testing is useful
determines functional capacity
determine level of cardiorespiratory function
determine underlying cardiorespiratory abnormalities
periodically reassess progress following training program
85
1-RM Tests 3
bench press
leg press
squat
86
12 reps = % 1-RM
67%
87
Sites to measure girth (8)
```
calf
mid thigh
upper thigh
butt/hips
waist
abdomen
forearm
arm
```
88
METs at rest
required for ADL
* 1 MET = OXYGEN UPTAKE AT REST = 3.5 ML/KG/MIN
| * ADL require capacity of 5 METs
89
under water weighing
measures amont of water displaced when person is submerged
Hydrostatic weighing
90
Fitness test inaccuracy: trainer 4
inexperience
poor appilcation of protocol
partiality
level of encouragement
91
BMI
*does NOT determine
ration btwn height and body weight
body composition
92
breathing frequency during strenuous exercise goes from:
12 to 15 breathes per min to 35-45 breaths per min
93
MHR calculation
MHR Tanaka
220- age
208 – (0.7 x age)
94
a drastic rise in BP during expiratory force
valsalva effect
95
BMI greater then _ increases disease risk
25
96
near infrared interactance
fiber optic probe measures fat and water
what is the assessment site?
NIR
*biceps are assessment site
97
Percent of clients that join a gym that cite weight loss as top reason
50%
98
Muscular strength test
1RM test
Bench press
Leg press squat
99
-When CARBS are the primary fuel increased demands for oxygen are met by
increase in breathing rate
100
estimation of body's ability to use oxygen
closely related to functional capacity of the heart
VO2max
101
the immediate energy available through the phosphagen system **sport or activity specific
power
102
obese BF %
men
women
25% greater
32 % greater
103
RPE scale
6-20 scale
Light
Hard
Very very hard
7
15
19
104
-2 tests to assess anaerobic power
standing long jump test and vertical jump test
105
4 phases of functional movement/ resistance training ACE IFT Model
```
stability/mobility
movement training
load training
performance
training
```
106
-ventilatory testing not suitable for clients with (3
* asthma, COPD
* panic/anxiety attacks
* recovering from recent respiratory infection
107
single repetition or event and represents the maximal amount of power the body can generate
anaerobic power
108
Body fat % women
athletes
fitness
14-20%
21-24%
109
- Amount of work performed in a given unit of time
| - one single and explosive bout
Anaerobic power
110
Obese individuals
* Clients with orthopedic problems
* Clients with neuromuscular problems – cannot maintain 50 rotations / min
contraindications of cycle ergometer test
111
Valgus tendencies
knees drop inward during squat movement
112
men skinfold test sites 3
| direction of each
chest - btwn crease of underarm and nipple - diagnol
thigh - midline of thigh - verticle
abdominal - to right of the umbilicus - vertical
113
AMOUNT of air inhaled and exhaled per breath
Tidal volume
114
Test that assesses lower extremity strength
1 R-M squat test
115
submaximal tests allow trainer to
estimate V02max
116
Zone 3
at Vt2 or above - few minutes
117
Sustainability of power output over a sustained period of time
Anaerobic capacity
118
% of fat distributed below the skin
50%
119
test to measure cardiovascular endurance and muscular endurance of the legs
-1.5 Mile Run Test
120
2 ways to explain body comp testing in lay terms
measures how much fat you have in proportion to the weight of muscles, bones and tissue
% of your weight that is fat compared to fat free weight - muscles, bones, tissues
121
greatest amount that can be lifted at one time
• 1 Repetition Maximum 1-RM
absolute strength
122
electromagnetic force field to assess body fat
total body electrical conductivity
TOBEC
123
To figure weight at certain body fat percentage:
Example weighs 180 lb at 20% BF
What will weight be at 15% BF
Figure lean mass first
100% - Current BF% 20 = 80%
180lbs x .80 = 144 LBM
100% - 15% = 85%
144/ 0.85 = 169 lbs
124
to predict HR response at VT2
perform in _phase of CR IFT moddel
95% of the 15-20 min HR average
average bmp x .95 = HR at VT2
3 - anaerbic endurance
125
state of ventilation that is no longer directly linked to oxygen demand at a cellular level
ventilatory threshold
126
15 reps = % 1-RM
65%
127
Overweight
% = overweight
Upward deviation in body weight, based on height
20% ideal weight = overweight
128
HR response is equivalent to 95% of the 15-20 minute average
To estimate VT2
129
VO2max tests
YMCA bike test - must reach steady state HR
treadmill
rockport fitness test
130
WHR - men
excellent
at risk
less than .85
greater than .95
131
test that are valuable in assessing the overall health of a client
CRF testing
132
% of clients estimated 1-RM should client use during 3rd warm up set
85-90%
133
Most practical assessment tool
Skinfold testing
134
ventilatory threshold tests 2
submaximal talk test for VTI
lactate threshold testing
treadmills or cycle ergometers
135
magnetic fields to assess how much fat and where it's deposited
MRI
136
Body fat women
Essential
Athlete
Fitness
Average
obese
10-13%
14-20%
21-24%
25-31 %
32% and higher
137
-clients with hypertension and /or vascular disease should avoid
1-RM testing
138
-Before crossover point, need for oxygen is met through
increase in tidal volume
139
cardiorespiratory assessments that provide accurate values that can be extrapolated to determine expected maximal efforts
information can be used to determine VO2max
submaximal cardiorespiratory testing
140
-VT2 is equivelant to the metabolic marker called
| 2
onset of blood lactate accumulation
| anaerobic threshold
141
Measurements of proportions of the body
Anthropometry
142
Max heart rate calculations: 3
Standard
Gelish
Tanaka
220- age
206.9 - (0.67 x age) Gelish
208 - (0.7 x age) Tanaka
143
Ability to complete complex movements while providing accurate responses to time and intensity
Coordination
144
Exercise key components (4)
enhances caloric expenditure
strength training minimizes loss of lean tissue
suppresses appetite
makes body efficient at fat burning
145
Zone 2
at VT1 to just below VT2 - 20-30 min
146
ability to overcome muscle’s external resistance
muscular strength
147
Rate of motion
Rate of change of distance
speed
148
Indicates excess amount of body fat
overfat
149
Anaerobic capacity test
300 yd shuttle run
150
When measuring an extremely obese client it's best to use (2)
BMI and girth
151
-Indicators for a coronary event: (4)
* A decrease –or a significant increase—in blood pressure with exercise
* Inadequate HR response to exercise – increase less than 80% OR less than 62% for client on beta blocker
* Exercise duration – longer client can tolerate the test =less likely to die of CAD
• HR recovery – reduction of 12 bpm, 1 minute after post exercise STANDING
reduction of 22 bpm, 2 minutes after post exercise SITTING
152
test that measures HR response to incremental and pre-determined 3 minute work loads that elicit higher HR responses
YMCA bike test
153
gynoid shape (2)
pear shape
excess hip and thigh fat
154
body density 2
amount of area or space the body occupies
total body mass
155
Excess abdominal fat associated with
insulin resistance
156
Fitness test inaccuracy: client 7
```
fatigue
motivation
excess activity prior
food intake prior
hydration levels
chronic health conditions
medication/supplements
```
157
all skin fold measurements taken on
pinch skin _ above measurement site
right side
1 cm
158
VO2max conversion
mL/kg/min
convert L to mL .. multiply L x 1000
covert lb to kg... lb / 2.2
divide mL/kg...
= mL/kg/min
159
Which test uses immediate post recovery HR to assess client fitness level?
YMCA submaximal step test
160
Which sport is vertical jump least useful for?
Sprinting
161
to estimate 1-RM
multiply weight being lifted consistently for 8 reps by 1.255
162
RPE
0 - 10
Moderate
strong
Very very strong
3
5
10
