Module 2 Flash Cards
(130 cards)
1
Q
A series of measurements that help determine the current health and fitness level of a client
A
Comprehensive fitness assessment
2
Q
Information that is gathered from a client including health history and medical background
A
Subjective information
3
Q
Measurable data about a client’s physical state such as body composition, movement, and cardiovascular ability
A
Objective information
4
Q
Medications that decrease heart rate and blood pressure
A
Beta-blockers
5
Q
Knowing your client’s occupation provides insight into what?
A
Movement capacity and potential repetitive movements
6
Q
What is considered relevant information regarding a client’s occupation and movement capacity?
A
- Extended period of sitting
- Repetitive movements
- Dress shoes
- Mental state
7
Q
What are some lifestyle questions the fitness professional should ask when conducting a fitness assessment?
A
Recreation and hobbies
8
Q
Questionnaire designed to help qualify a person to participate in exercise, and determined if referral to a physician is needed
A
(PAR-Q)
Physical activity readiness questionnaire
9
Q
A client’s chronic conditions, past surgeries, injuries, and medications
A
Medical history
10
Q
What can be caused by injuries or past surgery if not properly rehabilitated?
A
- Pain
- Inflammation
- Increased risk of re-injury
11
Q
What percentage of Americans do not engage in at least 30 minutes of low to moderate activity every day?
A
75%
12
Q
Heart disease, hypertension, pulmonary disease, type I and II diabetes, and arthritis are all common example of what?
A
Chronic conditions
13
Q
Something specifically detrimental to an individual due to a specific need or chronic condition
A
Contraindicated
14
Q
What position is contraindicated for individuals with high blood pressure?
A
Supine
15
Q
What is the procedure for taking client’s radio pulse?
A
▪️touch should be gentle
▪️take when client is calm
▪️2 fingers along the right side of the arm just above the thumb
▪️take for 60 seconds
▪️average over 3 days while taking the pulse at the same time each day
16
Q
Pulse taken in the neck to the side of the larynx
A
Carotid pulse
17
Q
What are the 5 types of Objective assessments that can be performed with clients as part of a comprehensive fitness assessment?
A
1️⃣ Physiological
2️⃣ Postural
3️⃣ Performance
4️⃣ Body composition
5️⃣ Cardiorespiratory
18
Q
What determines the client’s baseline levels from which to compare progress to at later dates?
A
Objective assessments
19
Q
What provides information about a client’s overall health, such as resting heart rate and blood pressure?
A
Physiological assessments
20
Q
What is the average resting heart rate for a male?
A
70 bpm
21
Q
What is the average resting heart rate for a female?
A
75 bpm
22
Q
The pressure of circulating blood against the walls of the blood vessels after blood is ejected from the heart
A
Blood pressure
23
Q
The pressure within the arterial system from the heart contracts
A
Systolic
top number of blood pressure reading
24
Q
The pressure within the arterial system when the heart is resting and filling with blood
A
Diastolic
Bottom number of blood pressure reading
25
What is an acceptable systolic blood pressure?
Less than 120 mm hg
26
What is an acceptable diastolic blood pressure?
Less than 80 mm hg
27
An indication that the client’s ankle complex will be in the plantar flexed position for extended periods of time based on occupation
Wearing dress shoes
28
What are some methods for measuring body fat?
1️⃣ Underwater weighing
2️⃣ Bioelectrical impedance
3️⃣ Skin-fold calipers
29
Where does the very high BMI score begin for non-athletes?
35
30
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat
Bioelectrical impedance
31
What are for skin fold sites tested when using the Durnin-Womersly formula for body assessment?
Biceps
Triceps
Iliac crest
Subscapular
32
What is the at-risk waist-to-hip ratio for females?
0.8
33
What is the at-risk waist-to-hip ratio for males?
0.95
34
Risk for disease increases when a non-athlete’s BMI exceeds what?
25
35
What is the equation used to assess a client’s body mass index (BMI)?
Weight in KG divided by Height in meters squared
36
For which clients is the use of skin calipers not recommended?
Very overweight clients
37
Where is the hip measurement taken when conducting circumference measurements?
Widest portion of the buttocks
38
Why should the fitness professional obtain client circumference measurements in the initial assessment?
Provides feedback about client progress
Can be used to calculate waist-to-hip ratio
39
What is the most important factor to consider when taking circumference measurements?
Consistency
40
Why is BMI a poor indicator of body fat versus lean body mass?
It only takes height and weight into account
41
The relative percentage of body weight that is fat vs. fat-free tissue
Body composition
42
What is a typical body fat percentage for healthy, active men?
10-20%
43
What is the typical body fat percentage for healthy, active women?
20-30%
44
Assessment that assumes the fat present in the subcutaneous regions of the body is proportional to the overall body fitness
Skinfold measurement
45
What is a technique for biceps skinfold measurement?
Vertical fold on the front of the arm over the center of the biceps muscle
46
What is the technique for triceps skinfold measurement?
Vertical fold on the back of the arm half way between the shoulder and the elbow
47
What is the technique for subescapular skinfold measurement?
45 degree angle
1-2 cm below the inferior angle of the scapula
48
What is the technique for iliac crest skinfold measurement?
45 degree angle just above the iliac crest and medial to the axillary line
49
On which side of the body should ask him for measurements be taken?
Right side
50
Which is the BMI range with the lowest risk of disease?
22 - 24.9
51
What are the two common sub-maximal assessments to measure cardiorespiratory capability?
YMCA 3-minute step test
Rockport walk test
52
A zone of cardiorespiratory training when a client scores poor or fair during submaximal cardio assessments
Zone 1
53
What is the straight percentage equation for predicting max heart rate?
220 - age
54
What is the regression formula for determining HRmax?
208 - (0.7 x age)
55
The greatest number of times an individual’s heart beats in 1 minute at maximal exertion
Maximal heart rate (HRmax)
56
What are the criteria for performing the 3-minute step test?
96 steps per minute
12 inch step, for 3 minutes
Take pulse for 60 seconds within 5 seconds of completing the exercise
57
What is the percentage range of HRmax for training zone 1?
65-75%
58
What is the percentage range of HRmax for training zone 2?
76-85%
59
What is the percentage range of HRmax for training zone 3?
86-95%
60
What is the technique for performing the Rockport walk test?
- 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
61
What is the observable movement compensation when the hip flexor complex and erector spinae are overactive?
Low back arches
62
What is the observable movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive?
Shoulder elevation
Head protrudes forward
63
Assessments that measure upper extremity neuromuscular efficiency
Pushing and pulling assessment
64
What develops when the structural integrity of the body has been compromised as a result of disruption in one or more of the components of the kinetic chain?
Postural distortion patterns
65
Which muscles could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat assessment?
Soleus
Lateral gastrocnemius
Biceps femoris
66
Which muscles are overactive if the client’s knees move inward?
Adductors complex
Biceps femoris
TFL
Vastus lateralis
67
Which muscles are overactive if a client’s low back arches during the overhead squats assessment?
Hip flexor complex
Erector spinae
68
Which muscles are underactive if a client’s feet turn out during an overhead squat assessment?
Medial gastrocnemius
Medial hamstring
Gracilis
Sartorius
Popliteus
69
Which muscles are underactive when client’s arm fall forward during an overhead squat assessment?
Middle/lower trapezius
Rhomboids
Rotator cuff
70
Which muscles are overactive when a client’s head protrudes during a pushing assessment?
Upper trapezius
Sternocleidomastoid
Levator scapulae
71
Which muscles are underactive when a client’s head protrudes toward during a pulling assessment?
Deep cervical flexors
72
What strengthening exercise is recommended when a client’s feet turn out on the overhead squat assessment?
Single-leg balance reach
73
What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment?
Ball cobra
74
What muscles are most appropriate to stretch for a client whose arms fall forward during an overhead squat assessment?
Latissimus dorsi
Thoracic spine
Pectorals
75
What muscles are most appropriate to stretch for a client who exhibits an arched lower back during an overhead squat assessment?
Hip flexor complex
Latissimus dorsi
Erector spinae
76
With which movement compensations is the latissimus dorsi indicated as being overreactive in the overhead squat assessment?
Low back arches and arms fall forward
77
Which muscles should be foam rolled when a client exhibits an excessive lean?
Hip flexor complex
Gastrocnemius
Soleus
78
Which muscles are underactive when client’s knees moves inward during a single-leg squat assessment?
Gluteus medius/Maximus
Vastus medialis oblique
79
What is the recommended strengthening exercise for a client who exhibits arms falling forward during an overhead squats assessment?
Squat to row
80
At what level is a client instructed to squat to when performing the overhead squat assessment?
Height of a chair
81
Which dysfunctional areas often result in noncontact related knee injuries?
Ankle and hip dysfunction
82
The alignment of the musculoskeletal system, which allows our center of gravity to be maintained over a base of support
Structural efficiency
83
The alignment and function of all components of the kinetic chain under the direct control of the central nervous system
Posture
84
Which compensations can be observed doing the overhead squat assessment from the lateral view?
Low back arch
Excessive forward lean
Arms fall forward
85
Which compensations can be observed during the overhead squat assessment from the anterior view?
Feet turn out
Knees move inward
86
Which muscles are overactive in low back arches movement compensation?
Hip flexor complex
Erector spinae
Latissimus dorsi
87
Which muscles are under active when the knees moves inward on single-leg squat assessment?
Gluteus medius/maximus
Vastus medialis oblique
88
What is the tempo for a pulling assessment?
Perform it controlled
89
What movement compensations can be observed during pushing assessment?
Low back arches
Shoulder elevations
Protruding head
90
What is the view for single-leg squat assessment?
Anterior
91
Which muscles are underactive when the shoulders elevate in a pushing assessment?
Middle and lower trapezius
92
What are the dynamic postural assessments (movement)?
Overhead squat assessment
Single-leg squat assessment
Pushing assessment
Pulling assessment
93
What movement compensations are observed when the abdominal complex is overactive?
Excessive forward lean
94
What movement compensations can overactive biceps femoris cause in the overhead squats assessment?
Feet turn out
Knees move inward
95
What movement compensations can underactive gluteus maximus cause during overhead squat assessment?
Knees move inward
Excessive forward lean
Low back arches
96
What movement compensations can be observed in the overhead squat assessment when rotator cuff muscles are underactive?
Arms fall forward
97
What is a corrective strategy for knees moving inward?
Tube walking: side to side
98
What is a corrective strategy for feet turning out on overhead squat assessment?
Single-leg balance reach
99
What is a corrective strategy for arms fall forward?
Squat to row
100
What is recommended strengthening exercise for shoulders elevated in pushing assessment?
Ball cobra
101
Which muscles are underactive when the low back arches during an overhead squat assessment?
Gluteus Maximus
Hamstrings
Intrinsic core stabilizers
102
Which muscles are underactive with an excessive forward lean?
Anterior tibialis
Gluteus Maximus
Erector spinae
103
What movement compensations are observed with an overactive TFL?
Knees move inward
Excessive forward lean
Low back arches
▶️ TFL is part of the hip flexor complex
104
What movement compensations are associated with an overactive soleus?
Feet turn out and excessive forward lean
105
What are the guidelines for setting up an overhead squat assessment?
Feet shoulder-width apart
Pointed straight ahead on a neutral position
Raise arms overhead and fully extended
106
What are some regressions for clients unable to perform single-leg squat assessment?
Use outside support for squatting assistance
Perform single-leg balance without squat
107
What is a corrective strategy for the head protruding forward on a pulling assessment?
Keep head in neutral position when performing all exercises
108
What is corrective strategy for low back arches, as seen in an overhead squat assessment?
Ball squat
109
Which muscles are underactive When the low back arches during pushing assessment?
Intrinsic core stabilizers
110
Provides the foundation from which the extremities function
Static posture
111
Reflective of how a client is able to maintain bodily alignment while performing functional tasks
Dynamic posture
112
What are the three common postural distortion patterns?
Lower crossed syndrome
Upper crossed syndrome
Pronation distortion syndrome
113
Increased lumbar lordosis due to an anterior pelvic tilt
Lower crossed syndrome
114
Rounded shoulder with a forward head posture
Upper crossed syndrome
115
In which postural distortion pattern my clients exhibit excessive foot pronation, knee flexion, internal rotation, and adduction?
Pronation distortion syndrome (knock knees)
116
Where are the five kinetic chain checkpoints?
Feet/Ankle
Knees
LPHC
Shoulder
Head
117
A quick way to getting an impression of a client’s overall functional status in a naturally dynamic setting
Movement assessments
118
How much weight should be added following the warm-up segment of the lower extremity strength assessment (squat test)?
10-20% of initial load
119
How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test)?
5-10% of the initial load
120
Which assessment measures lower extremity agility and neuromuscular control?
Shark skill test 🦈
121
How many trials are included in that shark skill test?
4 graded trials total
(2 times for each foot)
1 practice
122
Which faults are penalized in the Shark skill test?
Non-hopping leg touches ground
Hands come off hips
Foot goes into wrong square
Foot does not return to center square
123
How many repetitions are performed per set in the upper extremity strength assessment?
3 to 5
124
What is recommended rest time between progressions during lower extremity strength assessment?
2 minutes
125
Who should not perform the Davie’s test?
Individuals lacking shoulder stability
126
What are some examples of performance assessments?
Davie’s test
Shark skill test
Upper extremity strength assessment
Lower extremity strength assessment
127
How long is the Davie’s test?
15 seconds
128
What assessment measures upper extremity agility and neuromuscular control?
Davie’s test
129
What assessment tests upper body muscular endurance?
Push-up test
130
How long is the push-up test?
60 seconds
