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58 Cards in this Set
- Front
- Back
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how many US adults engage in regular leisure-time physical activity
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31%
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what approach does physical activity guidlines for americans follow in order to prevent risks?
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start low and go slow
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what is one thing personal trainers can do to make sure that the potential benefits outweigh the the potential risks?
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complete a preparticipation health or medical screening questionnaire with each individual client
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what else must a personal trainer do before starting an exercise program with client
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determine which fitness or health assesments need to be taken
understanding clients goals, needs and abilities(structurally and functionally) |
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benefits of fitness assesments
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●helps determine the current health and fitness level of client
●helps determine a clients basline fitness level, allowing you to recommend specific exercises ●ongoing way to communicate info between the personal trainer and client ●allows fitness goals to be monitored consistently and evaluated to make sure clients goals are achieved |
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guidelines for health and fitness professionals Do's
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obtain exercise or health guidelines from physician, dietician, physical therapist
●refer clients to medical practitioners and design individual, systematic, progressive exercise programs ●provide info on healthy eating refer to dietician ●use exercise to help improve overall health ●provide post rehabilitation service ● act as a coach |
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personal trainers primary responsibility?
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provide safe and effective exercise and instruction to help clients successfully attain their personal health and wellness goals
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what does a fitness assesment provide?
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●preparticipation health screening
●heart rate ●blood pressure ●height ●weight ●measurements ●health fitness test |
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what are the two components of a fitness assesment?
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subjective info
onjective info |
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what is the subjective component of a fitness assesment?
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general and medical history
ex. occupation, lifestyle, medical and personal |
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what is the objective information needed in a fitness assesment?
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body composition
cardiorespiratory assesments static and dynamic postural assesments |
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what are the 3 risk classifications?
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low risk - individuals who do not have any signs or symptoms <1
moderate- individuals who have no cardiovascular, pulmonary, metabolic diseases but have >2 high risk- individuals who have one or more signs or symptoms of cardiovascular, pulmonary, or metabolic diseases |
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what does a preparticipation health screening include?
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medical history questionnaire
review of their chronic disease any signs or symptons of any current diseases |
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when is the personal trainer able to proceed to the fitness test?
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once yhe preparticipation health screening is accomplished and the risk factors are stratified . if they do not require any further medical referrals you can start
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physical activity ready questionnaire (PAR-Q)
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designed to determine the safety or possible risk of exercising for a client
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when should a personal trainer refer their client for further medical evaluation
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if they answer yes to one or more questions on par Q
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what is health history
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info from a medical physical or medical health history
ex. biographic,demographic,occupational, lifestyle |
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what are the two important answers a PT should focus on in the health history assesment
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occupation and lifestyle traits
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Occupation is important in what sense?
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helps you understand common movement patterns
●clues on clients musculoskeletal structure and function ●potential health or physical limitation and restrictions |
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effects on extended periods of sitting
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》hips are flexed for a long time causing tight hip flexors
》postural imbalances 》poor cardiorespiratory conditions because they're sitting for such a long time and not usubg up alot of energy |
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effects on repetitive movements
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persistent motion can create a pattern overload to muscles and joints, which can lead to tissue trauma and eventually kinetic chain dysfunction
●●●ex . painter, construction worker causes inbalance and makes stabilization exercises difficult |
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dress shoes
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wearing high heels puts ankles in a phlanterflexed position for a long time, causing postural inbalances
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mental stress and anxiety
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high blood pressure
lead to abnormal breathing patterns that may cause postural or muscskeletal imbalances in neck, chest, lower back |
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Lifestyle
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habits including smoking, drinking, sleep, exercise, hobbies
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Recreation
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refers to a clients physical activity outside of work. what do they do during their off time?
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past injuries
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helps determine what kind of exercises you will recommend or a medical referral if necessary.
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ankle sprains past injuries
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ankle sprains have been shown to decrease the neural control to the glutas maximas muscles which can lead to poor control of lower body ...which can than cause injury
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knee injuries
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decrease the neural control to muscles that stabalize the knee cap which can cause further injury and makw matters worse
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lower back injuries
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decreased control to stabilizing core muscles resulting in poor stabilization of the spine and later down the line cause dysfunction in the upper and lower body
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shoulder injuries
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rotater cuff which leads to instability when trying to perform in upper body exercises
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past surgeries
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foot and ankle
knee surgery back shoulder birth appendix cutting of abdominal wall to remove appendix |
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how many adults do not wngage in atleast 30 min on most days of the week?
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75%
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chronic conditions
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cardiovascular
hypertension (high blood pressure ) high cholesterol stroke lung and breathing obesity diabetes cancer |
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bs
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bd
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common medications prescribed
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beta blockers- high blood pressure or irregular heart beat
calcium -high blood pressure , heart failure nitrates-congestive heart failure diuretics- peripheral edema bronchodilators- prevent bronchial smooth muscle vasodilators- treat high blood pressure and heart failure antidepressants -emotional disorders |
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objective info provided in fitness assesment
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●resting and exercise physiological measurements (blood pressure, heart rate)
●resting anthropmetric measurements ( height, weight, body fat, circumference ) ●specific measure of fitness (muscular endurance, flexibility, cardiorespiratory |
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resting heart rate
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fairly good indicator
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exercise heart rate
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strong indicator
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where are the seven pulse points
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inside of wrist (radial) preferred
neck side of wind pipe (carotid) in morning 3 timea count pulse for 60 sec 3 days same time |
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maximal heart rate
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220- age = 196
multiply 196 by intensity % (65-95) |
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hr reserve method (karvonen) formula
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THR =[( HRmax - HRrest) × desired intensity] HRrest
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blood pressure
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pressure of circulated blood against the walls of blood vessels
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blood pressure measurements
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systolic top and diastolic bottom
inflate 20 to 30 than release at 2mm |
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body composition
benefits |
identify health risks
body fat exercise programs |
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percentage recommendation
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percentage fat recommended for active
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calculate body fat formula
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Durnin formula
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durnin formula four site of skin fold
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biceps- vertical fold on front of arm over bicep muscle
tricep- vertical fold on back of upper arm. half way between shoulder and elbow subscapular- 1 to 2 cm fold iliac -45 angle just above the illiac crest and medial to auxiliary all skin fold on right side of body |
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fat mass formula
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body fat% × scale weight =fat mass
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lean body mass formula
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scale weight- fat mass =lean body mass
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BMI
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weight divided by height.
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how to measure cardiorespiratory fitness (heart and lungs)
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step1 YMCA 3 min step test
96 steps per min on 12 inch step 3 min step 2 withen 5 sec check heart rate, recovery pulse step 3 locate pulse step 4 appropriate starting program based on results step 5 determine maximal heart rate |
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cardiovascular test #2 Rockport walk test
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step 1. record weight. walk mile as fast as they can. record time completion. record heart rate
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rock port formula
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shark skill test
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test agility and neuromuscular control
one legged hop on each square |
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upper extremity strength assesment bench press
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not for weight loss or fitness goal
only strength specific goals |
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lower extremity strength
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squat
8 to 10 warm up increase weight by 30 to 40 pounds 3 to 5 and repeat until hits max |
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davies test
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upper agility and stabilization
push up having right hand touch left vise versa for 15 sec repeat 3 times. not for clients who lack shoulder stability |
