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NASM > Section 4 > Flashcards

Section 4 Flashcards

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1
Q

Deconditioned

A

State of lose physical fitness, including muscle imbalances, decreased flexibility and a lack of core and joint stability

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2
Q

General purpose of preexercise assessment

A

Collect baseline data

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3
Q

PAR-Q+ health indicators

A

Current level of physical activity
Signs or symptoms of cardio, pulmonary, renal or metabolic disease
Desired intensity

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4
Q

PAR-Q+ designed for

A

MINIMUM SCREENING TOOL

For low to moderate intensity, minimal pre exercise screen for HRA

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5
Q

HHQ

A

Questionnaire for health history and habits, such as exercise history, eating behaviors and general lifestyle

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6
Q

Ankle sprains effect on body

A

Decrease muscle activation if the gluteus medius and max. Poor control of lower extremities

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7
Q

Effects of Knee injuries involving ligaments

A

Decreased activation to muscles that stabilize patella

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8
Q

Effects of low back injuries

A

Decreased activation of muscles that stabilize the core, resulting in poor stabilization of spine

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9
Q

Effects of shoulder injuries

A

Altered muscle activation of the rotator cuff, can lead to instability of shoulder joint

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10
Q

Fitness assessment rationale/considerations (list 4)

A
  1. Relevance - must apply to clients specific goals and needs and abilities
  2. Appropriateness - may be demotivating
  3. Validity - do tests measure what you want?
  4. Reliability - do tests produce consistent and repeatable results
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11
Q

Peripheral vasodilation

A

Thermoregulation process to cool the body during exercise - blood vessels near skin will expand

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12
Q

Exercise test termination criteria

A
  1. Chest pain
  2. Drop in systolic BP below reservist measurement by more than 10 mmHg during any increase in exercise intensity
  3. SBP > 250 or DBP > 115
  4. Sharp leg pain or cramping
  5. Increased uncoordinated movements
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13
Q

SBP

A

Systolic blood pressure. Top number. Greatest pressure during the cardiac cycle. Force of blood pushing against arterial walls

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14
Q

DBP

A

Diastolic - bottom number. Lowest pressure of cardiac cycle. Remaining force generated by the blood in arteries while heart is relaxed

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15
Q

Stage 1 hypertension BP and recommendation

A

130-139/80-89

Lifestyle changes and medical monitoring

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16
Q

Stage 2 Hypertension

A

140+/90+
Lifestyle changes and medical monitoring and MEDS

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17
Q

Hypertensive crisis

A

180+/120+

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18
Q

Anthropometry

A

Study for understanding physical variation in size weight and proportion
Ex: BMI and circumference measurements

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19
Q

Healthy body fat% in men and women

A

Men - 10-20%
Women - 20-30%

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20
Q

Jackson and Pollock Seven Site Protocol

A

SKF method to calculate body density. Use online calculator. Same locations M vs F

Most accurate but most invasive to client. Best for clinical or athletic pops

Tricep
Chest
Subscapular
Midaxillary
Suprailiac
Abdominal
Thigh

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21
Q

J and P three site protocol

A

Determine body comp in healthy pops.
Men - chest abdomen thigh
Women- triceps suprailiac thigh

Less accurate as 7-site but valid and less invasive

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22
Q

Four site durnin-womersley protocol

A

Alternative to Jackson and Pollock. Four site measurement.
Biceps triceps subscapular and suprailiac

Best for ages 17-49, only requires upper body (no shorts needed for thigh measurement)

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23
Q

Bioethical impedance analysis - fast vs slow and why?

A

Fast = leaner
Slow = higher body fat

Lean = more water content = less resistance = fast conduction

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24
Q

Hydrostatic underwater weighing

A

More lean = more dense

Archimedes principle - Buoyancy

Not practical outside of lab but very accurate

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25
VO2 max measures what
Aerobic fitness level Peak oxygen delivery Capacity for Work Predictor of heart function Health mortality and morbidity
26
What is RPE
Rating of perceived exertion - subjective rating of how hard you are working (perceived difficulty)
27
RPE scales
6-20 (very very light to very very hard) 1-10 (rest to moderate somewhat hard to very hard to highest possible max)
28
YMCA 3min step test
Cardiorespiratory assessment on reconditioned clients Continuous stepping on 12 inch box for non athletic adults 96 clicks and follow rhythm then measure heartbeats for 60 seconds
29
Rockport Walk Test
1 mile walk to predict VO2 max in unfit individuals Complete as quickly as possible
30
1.5 mile run test
Measure aerobic endurance Run as quickly as possible
31
1 mile test
Not used as much due to lack of good studies. Performed in young people / college age
32
VT1 - how to test, how it feels and how to recognize it has been reached
Ventilatory threshold Use any equipment. Evaluate talk test to evaluate intensity Stages in 1-3 mins, increase treadmill .5-1 mph Find steady state and conduct continuous talk test VT1 - when talking is challenging but not difficult (record HR and speed/grade or wattage) Client will rate effort as uncomfortable/challenging Breathing becomes clearly audible and fairly visual signs of rib cage elevation
33
VT2 Talk test
Anaerobic energy. Correlates with inability to speak. Good threshold - train just below this.
34
Pes planus
Flattened arch of the foot Typically show altered foot and ankle mechanics
35
Muscle imbalances
Alterations in lengths of muscles surrounding a joint - over and under active
36
Muscle imbalance causes
Repetitive movement, sedentary lifestyle and trauma
37
Effects of poor static posture
Muscle imbalances or compromised joint mobility
38
Anterior pelvic tilt causes
Overactive hip flexors from prolonged sitting Causes lumbar extension
39
Ideal posture of feet/ankles
Straight and parallel Not flattened or externally rotated Leg vertical at right angle to sole of foot
40
Ideal posture of knees
In line with toes, no knee valgus or varus present Not flexed or hyperextended
41
Knee varus
Bowlegged
42
Knee valgus
Knock kneed due to hip addiction and internal rotation
43
Ideal posture of LPHC
Level pelvis, not rotated or hiked in one side Not anterior or posterior tilted
44
Ideal posture of shoulders
Level Not elevated or rounded Shoulders aligned with ears
45
Ideal head and neck posture
Neutral position, not forward tilted or rotated Not jutting forward
46
Pes planus distortion syndrome
Flat feet, knee valgus, and adducted and internally rotated hips Muscle imbalances Overactive: gastroc and soleus (calves), adductor complex (inner thighs), hip flexors Underactive: anterior and posterior tibialis (shin), glute max and med (butt)
47
Lower cross syndrome
Anterior pelvic tilt and excessive lordosis (extension) of the lumbar spine Overactive: hip flexors, lumbar extensors Under active: glute max and medius, hamstring, abs
48
Upper crossed syndrome and muscle imbalances
Forward head and protracted (rounded) shoulders Thoracic spine has excessive kyphosis Overactive: pectoralis major and minor, levator scapula and sternocleidomastoid, upper traps Under active: middle and lower traps, rhomboids, deep cervical flexors
49
Foot and ankle turn out during OHSA - muscle imbalances
Overactive - calves and hamstrings Underactive - shin and glutes
50
Knee valgus during OHSA muscle imbalances
Overactive - TFL (tensor fascia latae) muscle near front of hip Underactive - glutes, shins
51
LPHC low back arch during OHSA muscle imbalance
Overactive - hip flexors, lumbar extensors, lats Underactive - glutes, hams, abs
52
LPHC excessive forward trunk lean during OHSA muscle imbalances
Overactive - hip flexors, gastroc, abs Underactive - glutes, Hams, lumbar extensors
53
LPHC and shoulder misalignment, arms fall forward during OHSA muscle imbalances
Overactive - lats, pecs, teres major Underactive - middle and lower traps, rhomboids, deltoids
54
Single leg squat assessment
Tests balance and dynamic posture
55
Single leg squat knee valgus muscles
Overactive - TFL, adductor Underactive - glutes and shin (tibialis)
56
Pushing assessment - what does this evaluate?
Evaluates scapular and shoulder mechanics and stability of the LPHC, cervical spine and head
57
Pushing by assessments starting position
Chest press with cables Narrow split table Complete 10 reps
58
Pushing assessment common impairments
Low back arch, shoulders elevated, head juts forward
59
Pushing assessment low back arch muscle imbalances
Overactive - hip flexors, lumbar extensors Underactive - glutes, hams, abs
60
Pushing assessment scapular elevation muscle imbalances
Overactive - levator scapulae, upper traps Underactive - lower traps
61
Pushing assessment heads just forward muscle in balance
Overactive - levator scapulae, sternocleidomastoid, upper traps Underactive - deep cervical flexors, lower traps *POSSIBLE SIGN OF UCS
62
Pulling assessment
Evaluates upper extremity strength, stability of LPHC, cervical spine and head Also BALANCE USES CABLE STANDING ROW
63
Pulling assessment common impairments
Shoulders elevate, head juts forward, low back arch during
64
Pulling assessment low back arch muscle imbalances
Same as pushing assessment Overactive - hip flexors, lumbar extensors Underactive - glutes, hams, abs
65
Pulling assessment scapular elevation muscle imbalances
Same as pushing Overactive - levator scapulae, upper traps Underactive - lower traps
66
Pulling assessment head juts forward muscle imbalances
Same as pushing Overactive - levator scapulae, sternocleidomastoid Underactive - deep cervical flexors
67
Push up assessment
Measures muscular endurance of upper extremities Go to 90 degree elbow angle Go for 60 seconds and get max reps or when form is bad
68
Bench press / squat strength assessment
Perform 3 reps and add weight until cannot complete. Use chart to determine one rep max
69
Vertical jump assessment
Test maximal jump height and lower extremity power
70
Long jump assessment
Test horizontal power. Two feet jump and landing
71
Lower extremity functional test (LEFT) - what does it test and for who?
Test lateral speed and agility. Advanced assessment for speed and performance specific goals
72
LEFT Assessment setup and movement
Cones 10 yards apart Complete sequence: Sprint Backpedal Side shuffle (2x) Carioca (2x) Sprint
73
40 yard dash assessment
Test reaction capabilities, acceleration and max sprinting speed Appropriate for athletes or specific performance goals
74
Pro shuttle assessment
5-10-5 sprints to assess acceleration, deceleration agility and control
75
Sequence of assessments
1. Participation health screening 2. Physiological assessments 3. Body comp and anthropometric assessments 4. Postural and movement assessments 5. Cardio assessments 6. Performance assessments
76
How often to reassess clientele?
Every month
77
Screening tool for additional info after PAR-Q+
HHQ

NASM (5 decks)

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