NASM: Section 4 Assesment
YMCA 3 minute step test
- designed to estimate an individuals cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes.
3 site protocol
-3 skinfolds -used in healthy populations men: chest,ab,thigh women: tricep, thigh and suprilia
Purpose of assesments
-education -medical conditions -realistic goal setting
Jackson and pollock 7n site protocol
-sum of 7 skingfolds -same for men and women
Considerations of fitness assesments
1.Revelance 2.Appropriatness 3.validity 4.Reliability
exercise test termination
1.chest pain 2.decrease in systolic bp 3. excessive bp etc
3 distortion patterns
1.pes planus distortion syndrome 2. lower crossed syndrome 3. upper crossed syndrome
Which of the following blood pressure readings would classify an individual as having stage 1 hypertension?
135/80 mm Hg
What step cadence is used during the YMCA 3-minute step test?
96 steps per min
Which of the following statements defines the chest skinfold location for men?
A diagonal fold taken half the distance between the anterior axillary line and the nipple
skinfold measurements
A method to estimate body fat by measuring with calipers the thickness of a fold of skin and subcutaneous fat indirect measure of the thickness of fat beneath the skin
Upper crossed syndrome
A postural distortion syndrome characterized by a forward head and rounded shoulders.
Rating of Perceived Exertion (RPE)
A technique used to express or validate how hard a client feels he or she is working during exercise.
Which muscles are typically underactive in association with lower crossed syndrome?
Abdominals
Which muscles may be overactive with knee valgus during the single-leg squat?
Adductor complex
Which muscles are typically overactive in association with pes planus distortion syndrome?
Adductor complex (inner thighs)
Muscle Imbalance
Alteration of muscle surrounding a joint -overactive = force compensation to occur -underactive = allowing compensation to occur -caused by repetitive movement,sedentary lifestyle-
Which muscles are typically underactive in association with pes planus distortion syndrome?
Anterior and posterior tibialis, and gluteus maximus and medius
How is lower crossed syndrome characterized?
Anterior pelvic tilt and excessive lordosis of the lumbar spine
What is the field of study of the measurement of living humans for purposes of understanding human physical variation in size, weight, and proportion?
Anthropometry
What is the best description of a steady-state heart rate?
Any stage at which the physiological response of heart rate from the cardiovascular system becomes relatively constant in relation to the amount of work being performed
Overhead Squat Assessment (OHSA)
Assesses dynamic flexibility, core strength, balance, and overall neuromuscular control -help with programming and finding clients muscle imbalances
Where is the appropriate location to take a waist circumference measurement?
At the narrowest point of the waist, below the rib cage and just above the top of the hip bones (while standing)
Which of the following health indicators is reflected in the PAR-Q+ and preparticipation process?
Desired exercise intensity
What are the five kinetic chain checkpoints?
Feet and ankles, knees, LPHC, shoulders, and head and neck
How many skinfold sites are measured when determining body composition using the Durnin-Womersley protocol?
Four
Which muscles are typically underactive with knee valgus during the overhead squat?
Gluteus maximus and medius
Which muscles are typically underactive with knee valgus during the single-leg squat?
Gluteus maximus and medius
Which screening tool is used to evaluate the benefits and risks associated with starting any type of exercise that is strenuous in nature?
HRA
Importance of Posture
Helps produce effective and safe movement, ensures that the muscles of the body are optimally aligned, allows for proper arthrokinematics (joint motion, and helps produce high levels of functional strength. -bad posture= stress on the body
Which muscles are typically overactive in association with lower crossed syndrome?
Hip flexors and lumbar extensors
Which muscles are typically underactive in association with upper crossed syndrome?
Lower trapezius
Push up test
Measures muscular endurance of the upper body , primarily the pushing muscles -timed
Which muscle would be considered underactive, leading to arms falling forward in the overhead squat assessment?
Middle and lower trapezius
What is best defined as the action of expanding the diameter of a blood vessel near the surface of the skin, which helps remove heat from the body?
Peripheral vasodilation
What are three postural distortion patterns to look for in static postural assessments?
Pes planus distortion syndrome, lower crossed syndrome, and upper crossed syndrome
Resting heart rate
RHR decreases means improvemnet in fitness levels because the lungs and heart become more conditioned men have an avg of 5-10 beats/min less then women measure through clients RADIAL PULSE(wrist)
Certain assesments need to be taken prior to exercise like?
Resting heart rate, blood pressure, and skinfold body fat testing
Which of the following assessments can be used by Certified Personal Trainers as recruitment tools for prospective clients?
Static postural and overhead squat assessments
The standard Jackson and Pollock 3-Site protocol for women requires skinfold measurements at which of the following sites?
Suprailiac, thigh, and triceps
Which muscles may be overactive with knee valgus during the overhead squat?
Tensor fascia latae and adductor complex underactive: gluteus max.
cardiorespiratory fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
In most individuals, to what pressure is the blood pressure cuff inflated when measuring resting blood pressure?
The cuff is inflated to a value of 20 to 30 mm Hg above the point at which the pulse can no longer be felt at the wrist.
What would not be a reason to terminate an exercise test?
The individual is tired from the test.
Static posture
The posture your body exhibits while in a resting position
dynamic posture
The posture your body exhibits while in motion or preparing to move
Heart Rate (HR)
The rate at which the heart pumps indicates stress both at rest and during exercise resting HR is a great indicator of aerobic fitness and deconditioning
In which BMI category would you classify Mary if she has a BMI of 17.5?
Underweight
Which muscles are typically overactive in association with upper crossed syndrome?
Upper trapezius
What is the most valid measurement of aerobic fitness?
VO2max
Which of the following intensities best represents VT2 during the incremental test protocol?
When the individual responds with "no" when asked, "Can you speak competently?"
Which of the following tests uses recovery heart rate rather than exercising heart rate to evaluate cardiorespiratory fitness levels?
YMCA TEST
Health risk assessment (HRA)
a tool to assess a patient's health status, risk of negative health outcomes, and readiness to change behaviors -subjective and objective -baseline -
Which muscles are typically underactive in association with lower crossed syndrome?
abdominals overactive: hip flexors
movement impairments
abnormal movement patterns that can indicate possible muscle imbalances - movement assesments--> dynamic postural assesments
lower crossed syndrome
anterior tilt to the pelvis (arched lower back)
waist circumference
asses health risks men with 100+ and women 88+ r high risk
pro shuttle assessment
assess acceleration,decelaration, agility and control
Physical Activity Readiness Questionaire (PAR Q)
assess an individuals physical readiness to engage in structure exercise -current level of physical atvity -present symptoms of cardiac.pulmonary or metabolic disease -desired exercise intensity
Single Leg Squat Assessment
assess dynamic flexibility, core strength, balance and overall neuromuscular control and coordination of a single limb -overactive muscles = stretching -underactive muscles = strength training
Pulling Assessment
assesses movement efficiency and potential muscle imbalances during pulling movements -challanges upper extremeties -LPHC, cervical spine and head
Pushing Assessment
assesses movement efficiency and potential muscle imbalances during pushing movements -challanges upper extremeties - LPHC, shoulders,head/neck
Which of the following exercises is typically used to measure maximum strength of the upper extremities during a pushing movement?
bench press assessment
knee varus
bow outward
movement impairments
can cause muscle imblanaces or joint dysfuntions -clients abnormal movements
Rockport Walk Test
cardio fitness assessment 1 mile walk as fast as possible usually for deconditioned clients
arterial system
carries blood away from the heart
Safety and legal implications
cpr and aed
Bench Press Strength Assessment
designed to assess MAX. strength and estimate the one-rep MAX. for the bench press exercise -needs a proper warm up
Into which category would a resting blood pressure score of 128/79 mm Hg fall?
elevated
Into which category would a resting blood pressure score of 128/86 mm Hg fall?
elevated Stage 1 hypertension is a systolic BP of 130 to 139 mm Hg and a diastolic BP of 80 to 89 mm Hg.
Which of the following is not a component that needs to be considered when planning a VT1 test?
environmental temperature
Squat Strength Assessment
estimate MAX. strength and the one-rep MAX. for the squat exercise
How often is it recommended to reassess clientele?
every month
Lifestyle habits
exercise habits,diet,sleep,stress,hobbies,occupation
Health History Questionaire (HHQ)
exercise history, eating behaviors, and general lifestyle -age,weight,height,medical/emergency contact -pairs well with the PAR Q
pes planus distortion syndrome
flat feet, knee valgus and internally rotated hips
pes planus
flat foot
circumference measures
girth of body segments -evaluates risk of diabietes or heart disease apple =higher risk pear=lower risk
Which muscle would be considered underactive, leading to the excessive forward trunk lean during the overhead squat assessment?
gluteus maximus
Which muscle would be considered underactive, leading to the low back arching during the overhead squat assessment?
gluteus maximus
Knee Valgus
inwards
Which postural distortion is characterized by anterior pelvic tilt and excessive lordosis (extension) of the lumbar spine?
lower crossed syndrome
prone
lying face down
supine
lying on the back
blood pressure (BP)
measurement of pressure exerted by blood against walls of blood vessel -systolic(less than 120) -diastolic(less than 80) indiscator of increased risk of cardiovascular disease
4 site durnin womersley protocol
measures skf's at 4 diff places (biceps, triceps, scapular and supraillia) to estimate body fat % -same in men and women
VT2 talk test
measures the level at which the body can work at its highest sustainable steady state intenstity for more than a few min -@ THIS point the body relies on anaerobic energy systems --> oxygen insufficient to break down
Which muscle would be considered underactive, leading to arms falling forward in the overhead squat assessment?
middle and lower trap
Optimal Movement
moving in an efficient manner that max. muscle recruitment and min. risk of injury
1.5 mile run test
one of the simplest and most accurate assessments of cardiorespiratory fitness
In which BMI category would you classify Vincent if he has a BMI of 27?
overweight(BMI 25-29)
Which type of assessment measures overall strength, stability, muscular endurance, and agility?
performance assessment
cardiorespiratory assesments
protocols intended to measure the aoerobic fitness of an individual
static posture assessment
provides insight to deviations from optimal alignment of the body in a standing posture -overtime=muscle imbalances -5 points of the kinetic chain(foot,knee,pelvis,shoulder and head)
Which of the following exercises is typically used to measure muscular endurance of the upper extremities during a pushing movement?
push up test
bioelectrical impedance
technique to assess body composition by running a weak electrical current through the body -fat is a less efficient conductor than lean body tissue -faster conduction=leaner individual EFFECTED BY: dehydration, temp,sweat, and bladder volume
Lower Extremity Functional Test (LEFT)
test LATERAL speed and agility
long jump assessment
test MAX. jump distance and horizontal power
vertical jump assessment
test MAX. jump height and lower-extremity power
40 yard dash assessment
test reaction capabilities, acceleration, and max. sprinting speed
Archimedes' Principle
the buoyant force on an object is equal to the weight of the fluid displaced by the object
brachial artery
the major artery of the upper arm; measure BP
VO2 max
the maximum amount of oxygen the body can take in and use during exercise -reflects overall heart health;higher=good
Ventilatory threshold 1 (VT1)
the point at which the body uses an equal mix of carbohydrates and fat as fuel sources -talkjing progress -intensity increase -steady state heart rate attained beforehand
Anthropometry
the scientific study of the measurements and proportions of the human body(height,weight, and proportion) ex. BMi or circumference measurements BMI fails in not differentiating fat mass from lean body mass
Waist-to-hip ratio (WHR)
waist circumference divided by hip circumference