exercise assessments Flashcards
1
Q
CRF plays a major role in function and correlates strongly to
A
disease and lifespan
2
Q
CRF tests identify
A
VO2 max
3
Q
exercise professionals must be able to recognize indicators for test termination during CRF: signs of ___, ____, or ____ disease
A
cardiovascular, metabolic, pulmonary
4
Q
indications for test termination (9)
A
- no longer comfortable
- skin becomes pale
- fails to keep cadence for 20s+
- inability to focus
- faintness, dizziness, lightheaded
- upset somach or vomiting symptoms
- dysfunction in breathing
- chest pain
- side stitch, cramp, strain, fatigue
5
Q
5 common CRF assessments
A
1 mile walk
12 min run
1.5 mile run
3 min step test
yo-yo beep test
6
Q
1 mile walk test is a goof assessment for
A
novice, older, or significantly deconditioned clients
7
Q
1 mile walk test equipment
A
1 mile course, stopwatch
8
Q
1 mile walk test
A
client walks as quickly as possible for 1 mile
the trainer must immediately assess and record their heart rte at the finish line for use in equation
9
Q
12 minute run test is a good assessment for
A
clients demonstrating higher CRF
10
Q
12 min run test equipment
A
measured track, stopwatch
11
Q
12 min run test
A
on a measured track, the client runs as quickly as possible for 12 mins; periods of walking and jogging are acceptable if the overall exertion is maximal
the trainer identifies the total distance covered in 12 mins
12
Q
12 min distance (miles): <1
VO2 max:
A
<25
13
Q
12 min distance (miles): 1.0-1.24
VO2 max:
A
25-33.7
14
Q
12 min distance (miles): 1.25-1.49
VO2 max:
A
33.8-42.5
15
Q
12 min distance (miles): 1.5-1.74
VO2 max:
A
42.6-51.5
16
Q
12 min distance (miles): 1.75-2
VO2 max:
A
51.6-60.2
17
Q
12 min distance (miles): >2
VO2 max:
A
> 60.2
18
Q
1.5 mile run test is a good assessment for
A
fit clients with higher CRF
19
Q
1.5 mile run test
A
on a measured track, the client must run as quickly as possible for 1.5 miles. periods of walking and jogging are acceptable if the overall exertion is maximal
the moment the client covers 1.5 mil, the trainer records the total time for completion which is used in an equation
20
Q
3 minute step test is a good assessment for
A
novice or deconditioned clients who cannot perform a maximal effort test effectively
21
Q
3 minute step test step height
A
16.25in
22
Q
3 min step test
A
client steps ip and down on the step at a pace set by a metronome for 3 min (speed dictated by gender)
15 second recovery HR is taken within 5-20 secs following the test
23
Q
yoyo beep test is a good assessment for
A
athletic clients with relatively high CRF who are adept at changes in direction and giving maximal effort
24
Q
yo-yo beep test
A
the client sprints until failure via 20m shuttle runs between cones at a set metronome pace
10 sec recovery is given between attempts
number of shuttles completed is recorded
25
muscular fitness test includes assessments of
muscular strength, endurance, power, anaerobic capacity
26
strength balance ratios should be examined to reveal
limitations and areas prone to injury
27
muscle balance ratio goals
1. trunk flexors:extensors
2. hip flexors:extensors
3. shoulder flexors:extensors
4. knee flexors:extensors
5. shoulder int. rotator:ext. rotator
6. elbow extensors:flexors
7. ankle plantar flexors:dorsiflexors
1:1
1:1
2:3
2:3
3:2
1:1
3:1
28
risk for injury due to mechanical strain is ___ during strength assessments
elevated
29
4 common muscular strength assessments
multi-rep bench press
3-5 RM squat test
10 RM leg press test
pull up test
30
multi rep bench press test is a good assessment of upper body strength for
clients with adequate shoulder function
31
multi-rep bench press test
after a series of warm up sets the client presses ~85% of their max (5-7 rep) as many times as possible, not exceeding 8 reps
reps and weight achieved are used in the 3% formula
32
3% formula
[(0.03 x reps performed) + 1.0] x total weight
[(0.03 x Reps __________) + 1.0] x weight used __________ lb.
(__________ + 1.0) x __________ lb.
Estimated Bench Press 1RM = __________ lb.
33
multi-rep bench press test:
1RM can be estimated to obtain
bench press strength rating
34
bench press strength rating
estimated 1RM / body weight
35
3-5 RM squat test is a good assessment of lower-body strength for
clients familiar/practiced in the back squat and who are proficient performing heavily-loaded, compound lifts
36
3-5 RM squat test
client squats 90% of their max (4-5 reps)
37
3-5 RM squat test estimated 1RM can be used to obtain
back squat strength rating
38
10 RM leg press test is a good assessment for
novice clients not proficient in compound lifts that require stability
39
each rep of 10 RM leg press test is performed to ___ degree knee flexion
90
40
pull up test is a good assessment of
upper body pulling strength
41
pull up test
each rep starts with the arms fully extended, and the chin must pass the bar without leg assistance or momentum, hanging between reps is permitted
42
male pull up:
below average
average
above average
<7
8-10
>11
43
female pull up:
below average
average
above average
0
1
>1
44
a client who performs three push ups or one modified pull up is not being assessed for ___ but rather ____
endurance, strength
45
if the client cannot perform a single repetition of a movement in testing
the test is not appropriate
46
muscular endurance tests should always be above ___ reps
10
47
estimation errors are common during muscular endurance tests; common contributors include
inadequate practice
unclear scoring criteria, indiscriminate scoring
client is not used to the effort required
trainer allows movement compensations
trainer allows limited ROM
48
3 common muscular endurance tests
push up, modified pull up, abdominal curl up
49
push up test is a good assessment of
upper body by pressing endurance relative to BW
50
push up test
client performs as many push ups as possible until failure with strict form
51
modified pull up test is a good assessment of
upper body pulling endurance relative to body weight
52
modified pull up test
as many reps as possible until failure with strike form
53
modified pull up males:
above average
average
below average
>22
14-21
<14
54
modified pull up females:
above average
average
below average
>9
4-8
<4
55
abdominal curl up test is a good assessment of
trunk endurance for most clients
56
abdominal curl up test
as many reps as possible at a pace dictated by metronome (40 bpm) with strict form
57
power
amount of work performed in a given time
58
power is a key component in
functional health, especially older adults
59
anaerobic capacity
measures the rate of power decline
60
3 common muscular power and anaerobic capacity tests
non-countermovement vertical jump test, 30 second chair stand test, anaerobic power step
61
non-countermovement vertical jump test
maximal effort vertical jump against a wall; 3 attempts given, highest jump is recorded
62
vertical jump classification
age 21-25 males
above avg
avg
below avg
>25.7
18.7-25.6
<18.7
63
vertical jump classification
age 26-30 males
above avg
avg
below avg
>25.2
18.6-25.1
<18.6
64
vertical jump classification
age 21-25 females
above avg
avg
below avg
>16.6
11.6-16.5
<11.6
65
vertical jump classification
age 26-30 females
above avg
avg
below avg
>16.4
11.6-16.3
<11.6
66
30 second chair stand test
stand upright and sits fully back down as many times as possible in 30 seconds
90 degree knee flexion, arms across chest
67
anaerobic power step test
client steps on and off a box as fast as possible for 60 sec
90 degree knee flexion
68
flexibility is critical to
maintaining functional movement abilities, improving performance, reduce risk for injury
69
flexibility testing is ___ specific while mobility resting examines _______
joint
cooperative movement capabilities of multiple joints
70
___ or ____ can be used to measure flexibility/mobility, but ____ are useful
goniometer, floor mats with line patterns
visual assessments
71
apley back scratch test
attempt to touch fingers together behind back
72
muscles assessed in apley back scratch test
rotator cuff, deltoids, lats, triceps, shoulder capsule
73
apley back scratch test scoring
1- good: fingers are touching
2- borderline: fingers are not touching but <2 in apart
3- needs work: fingertips are >2 in apart
74
errors in apley back scratch testing:
upper humerus ______
lower humerus ______
lower humeral head _______
upper arm not fully_____
lower arm shoulder ____
lower arm scapula ____
rotates forward
angles outward
migrates forward
flexed
drops
wings out
75
modified Thomas test
attempt to extend their leg to a position where the hamstring contacts the bench without moving the other leg
76
muscles assessed in modified Thomas
hip flexors, hip capsule restrictions
77
modified Thomas test scores
1-good: straight leg or flexed knee contact with bench
2-borderline: hamstring <1in
3-needs work: hamstring >1in
78
trunk extension test
attempts to fully extend their arms while keeping the iliac crests at the top of their pelvic in contact with the ground
79
muscles assessed in trunk extension test
hip flexors, abdominals
80
trunk extension test scoring with suprasternal notch measurement
excellent: >12in
good: >8in
fair: >4in
81
trunk extension test scoring with iliac crest measurement
good: hip remains on ground
borderline: <1 in
needs work: >1in
82
trunk flexion test
attempts to reach as far as possible between their hips while seated on a bench
83
muscles assessed in trunk flexion
lower back, erector spinae
84
knee flexion test
attempt to pull their heel all the way to their glute while lying flat on the ground
85
trunk flexion test scoring
good: alignment of the centers of shoulder and hip capsules
borderline: <1 in deviation between center of capsule
needs work: >1 in deviation between center of capsule
86
muscles assessed in knee flexion test
quads, hip flexors
87
knee flexion test scoring
good: heel touches glute without hip flexion
borderline: <1 in heel without hip flexion
needs work: >1 in with or without tip flexion
88
active knee extension test
flex their hip as far as possible while keeping knee fully extended
89
muscles assessed in active knee extension test
hamstrings
90
active knee extension test scoring
good: lateral malleolus and the hip capsules
borderline: <3in deviation between center of capsule
needs work: >3 in deviation between center of capsule
91
overhead squat test
perform a full overhead squat while being assessed eat each joint, starting at the feet, for movement compensations
92
common errors in OH squat test
heels turn in
knees in or out
hip ab/adduction
excess dorsiflexion or heels rise
arching or rounding of the back
PPT
arms bend and/or fall forward
shoulder blades wing
93
OH squat: feel externally rotate
potential tightness
potential weakness
soleus, lateral gastroc
medial gastroc, tibialis post.
94
OH squat: feet flatten
potential tightness
potential weakness
peroneal complex
tibialis post.
95
OH squat: heel rise
potential tightness
potential weakness
soleus
anterior tibialis
96
OH squat: hip abduct
potential tightness
potential weakness
piriformis, iliopsoas, sartorius, biceps femoris
adductors, semitendinosis, semimembranosis
97
OH squat: hip adduct
potential tightness
potential weakness
adductors, medial hamstring
gute max, med
98
OH squat: hips internally rotate
potential tightness
potential weakness
medial hamstring, TFL, IT band, glute med
deep glute hip rotator
99
OH squat: lumbar hyperextension
potential tightness
potential weakness
iliopsoas, lumbar erectors, lats, quadratus lumborum
gluteals, rectus abdominis, obliques
100
OH squat: lumbar flexion
potential tightness
potential weakness
obliques, hamstrings, rectus abdominal, adductor Magnus
iliposoas, lumbar erectors, lats, quadratus lumborum
101
OH squat: protruded abdomen
potential tightness
potential weakness
iliospsoas, lumbar erectors, quadrados lumborum
rectus abdominis, obliques, glute max, transverse abdominis
102
OH squat: arms forward
potential tightness
potential weakness
lats, pecs, upper abdominals
infraspinatus, teres minor, mid trap
103
OH squat: elbows bent
potential tightness
potential weakness
pec major, lats
infraspinatus, teres minor, mid trap
104
OH squat: shoulder blade wing
potential tightness
potential weakness
pec major, serrates anterior
mid traps, rhomboids
105
Which of the following cardiorespiratory fitness tests would be the best choice for a novice, poorly conditioned client?
a. Yo-Yo beep test
b. 12 minute run test
c. 3 minute step test
d. 1.5 mile run test
c
106
Which of the following VO2max values would be considered average for a male in his 20s?
a. 35 ml/kg/min
b. 44 ml/kg/min
c. 48 ml/kg/min
d. 55 ml/kg/min
b
107
Which of the following should have a strength balance ratio of 1:1?
a. Knee flexors: Knee extensors
b. Shoulder flexors: Shoulder extensors
c. Trunk flexors: Trunk extensors
d. All of the above are correct
c
108
Which of the following contributes to the high prevalence of estimation errors during a muscular endurance test?
a. Inadequate practice of the movement involved
b. The criteria used for scoring each repetition performed is not made clear
c. The trainer allows movement compensations during repetitions and still counts them as correct
d. All of the above are correct
d
109
Which of the following has been devised to assess muscular power among older adults?
a. The countermovement vertical jump test
b. The 3 minute step test
c. The 30-second chair stand test
d. The modified pull-up test
c
110
Which of the following assesses tightness in the lower back?
a. The trunk extension test
b. The modified Thomas test
c. The trunk flexion test
d. The knee flexion tes
c
111
the ___ test for assessing cardiorespiratory fitness requires the client to sprint until failure via 20m shuttle runs at a pace set by a metronome
yo-yo beep
112
during the anaerobic power step test the client must step on and off a box as fast as possible for ___ seconds
60
113
true or false: the 10 RM leg press test is the optimal lower-body strength assessments for advanced clients who can lift significant weight
false
114
true or false: a client who performed two push ups during the push up test for muscular endurance is not actually being assessed for endurance, but rather strength
true
115
true or false: the Apley back scratch test assesses tightness in the rotator cuff, shoulder capsule, and latissimus dorsi
true
116
using the 3% formula, estimate. clients 1RM bench press who performed the Multi-rep bench press test using 215lbs for 8 reps
265 lbs
117
identify at least three signs that a cardiorespiratory fitness test should be terminated for the clients safety
a. the subject no longer feels comfortable performing the test
b. the subject’s skin becomes pale
c. the cadence cannot be met for >20 sec
d. the subject loses their ability to focus
e. the subject experiences faintness, dizziness, lightheadedness, an upset stomach, vomiting symptoms, chest pain, difficulty breathing, a side stitch, cramping, or significant strain with fatigue
118
identify the potential tightness involved for each of the following observations during the overhead squat assessment
a. the hips adduct
b. the abdomen protrudes
c. the arms are bent
a. adductors (groin), medial hamstrings
b. iliopsoas (hip flexors), lumbar erectors, quadratus lumborum
c. pectoralis major, latissimus dorsi
