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60 Cards in this Set
- Front
- Back
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What do you need to do to each client prior to giving them an exercise test?
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Assess their risk through risk stratification.
-Always obtain a medical history or pre-exercise health risk appraisal on each patient -Stratify individuals according to their disease risk. -Refer high-risk individuals to a healthcare provider for medical evaluation and a graded exercise test. -All facilities that offer exercise equipment or services should conduct pre-participation health screening of all new members and/or prospective users, regardless of age. |
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What are the risk factors?
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Family History
Cigarette Smoking (last 6 months) Hypertension (140/90) confirmed at two separate occasions Hypercholesterolemia/Dyslipidemia : LDL is over 130, HDL under 40. OR TOTAl exceeds 200 Age: Men 45+ Women 55+ Prediabetes: Fasting glucose over 110 confirmed at 2 separate occasions Obesity (BMI over 30) Sedentary Lifestyle |
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Who is considered a low risk patient?
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1 risk factor or less
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Who is considered a moderate risk patient?
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2 or more risk factors BUT no known cardio-vascular, pulmonary, or metabolic problems.
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Who is considered a high risk patient?
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Has signs or symptoms or a known cardio-vascular problem, pulmonary problem, or metabolic problem (pain in chest when active)
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What is a VO2 max?
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The greatest rate at which oxygen can be consumed during exercise (ml x kg-1 x min-1) To determine if someone reaches their VO2 Max their oxygen consumption plateaus during last minutes of test. Their RER increases to 1.15 or higher. Their HR is within 10 bpm of their age predicted HRmax. Blood lactate levels rise above 8 mmol/liter.
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What types of testing can you do to assess a VO2?
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-Field testing
-1 mile / 1.5 mile run test -12 minute walk/run test -1 mile walk test -Queen College Step Test -Non-exercise test (calculations) |
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How should height be measured?
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-Should be assessed with a stadiometer
-No shoes should be worn, heels together, back straight, heels shoulders and butt should be touching the ball, standing as tall as possible and looking straight ahead. -Client should take a deep breath in and hold. |
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How should weight be measured?
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-Should be measured on a balance beam scale with minimal clothing and no shoes
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What is Hydrostatic weighing used for?
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-Often referred to as a criterion method
-Used to calculate total body density |
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What is the Air Displacement Plethysmography (BOD POD) based on?
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Based on the two-compartment body composition model
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How does Bioelectrical Impedance Analysis work?
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-Electrical current travels more easily through tissue containing water and electrolytes
-Fat does not contain as much water, therefore electrical flow is impeded -Fat can be estimated by the impedance encountered when electrical currents pass through the body. |
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How close does Leg BIA get compared fro hydrostatic weighting?
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within 4%
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What is Tetrapolar BIA?
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-Sends electrical impulses through hands and upper body to determine body fat %
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What side of the body are skin folds taken?
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Right
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Do not take sin fold when skin is..
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Moist
Lotion is on the skin After working out |
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How do you measure a skinfold?
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-Hold the caliper in the right hand, perpendicular to the skinfold and with the skinfold dial facing up and easily readable. Place the caliper heads ¼-½ inch away from the fingers holding the skinfold. Try to visualize where a true double-fold of skin thickness is, and place the caliper heads there.
-Read the caliper dial to the nearest 1 millimeter within 4 seconds. During the measurement, ensure that the left thumb and forefinger maintains the shape of the skinfold. -Take a minimum of 2 measurements at each site (at least 15 seconds apart). If the 2 values are within 10% of each other, take the average. |
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What are the skin fold sites, and what are their landmarks?
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-Superailiac Skinfold
-Diagonal fold taken with the natural angle of the iliac crest and the anterior ancillary line -Chest Skinfold -Diagonal fold taken ½ the distance between the anterior axillary line and the nipple for men, and 1/3 this distance for women. -Triceps Skinfold -Vertical fold midway between lateral projection of acromion process and inferior margin of olecranon process. -Abdomen Skinfold -Vertical fold, 2cm to the right of the belly button -Subscapular skinfold -Diagonal fold just below the inferior angle of the scapula -Midaxillary Skinfold -Vertical fold taken on the midaxiallry line at the level of the xiphiod process. -Medial Calf -Vertical fold on the inside of the calf at the level of maximum circumference. -Thigh -Vertical fold on anterior thigh, midway between inguinal crease and proximal border of patella. |
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What sites are taken on a youth skin fold test?
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Triceps, Medial Calf, and Thigh
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How do you measure frame size?
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Elbow Breadth (Width)
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In BMI, what % considered underweight?
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under 18.5
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In BMI, what % is considered normal?
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18.5-24.9
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In BMI, what % is considered Overweight?
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25.0-29.9
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In BMI, what % is considered Obese?
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30+
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What is considered an unhealthy body fat % for men?
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Under 5%
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What is considered an unhealthy body fat % for women?
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Under 8%
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What is considered a healthy body fat % for men? (low end)
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6-15%
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What is considered a healthy body fat % for women? (low end)
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9-23%
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What is considered a healthy body fat % for men? (high end)
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16-24%
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What is considered a healthy body fat % for women? (high end)
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24-31%
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OVER what % body fat is considered unhealthy for men?
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25%+
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OVER what % body fat is considered unhealthy for women?
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32%+
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What hip to waist ratio is to high for men?
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.94+
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What hip to waist ratio is to high for women?
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.82+
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What waist circumference is to high for men?
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102cm+
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What waist circumference is to high for women?
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88cm+
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What is overweight?
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Generally as a defined as a deviation in body weight from some standard or ideal weight in relation to height.
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What is overfat?
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Undesirable percent body fat that has been expressed several different ways in the literature. Differences in the desirable percent body fat ranges exist for men and women: the concept of essential body fat is generally about 2-3% in men and 8-12% in women.
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What is obese?
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Can be defined as a surplus of adipose tissue resulting from excessive energy intake relative to energy expenditure. Excessive weight is associated with an increase risk of mortality and morbidity including coronary artery disease, hypertension, non insulin dependent diabetes and other illnesses.
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What are the causes of lower back pain?
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Lower back muscles never being used
Overweight Improper lifting techniques |
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What helps prevent low back pain?
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Exercise lower back muscles
Stay in shape Use proper lifting techniques |
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What is used to assess Muscle Strength?
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1 rep max
Grip test |
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What is used to assess Muscle Endurance?
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Curl up test
Push up test |
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What is used to assess Flexibility?
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Sit and reach
Shoulder stretch |
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What energy system is used in aerobic exercise?
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Oxidative Phosphorolation
Glycolysis |
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What energy system is used in anaerobic exercise?
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PCR
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How many calories per gram are in fats?
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9
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How many calories per gram are in proteins?
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4
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How many calories per gram are in carbs?
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4
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What percent of fats should you eat a day?
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Less than 30%
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What percent of protein should you eat a day?
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15%
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What percent of carbs should you eat a day?
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55-65%
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How long should you warm up?
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2-3 minutes to raise heart rate
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How long should you cool down?
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2-3 minutes to lower heart rate
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How often should you do cardio exercise? At what intensity?
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Moderate intensity
30 minutes a day 5 days a week |
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How often should you do Muscular Strength exercise?
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8-10 exercise
12 reps 2 days per week |
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How often should you do Muscular Endurance exercise?
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??
2-3 Days per week |
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How often should you do Flexibility exercise?
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??
2-3 Days per week |
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What is the recommended intensity for CRE activities based on fitness testing results?
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High VO2 max the higher the intensity
Low VO2 max the lower the intensity |
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What is the principle of muscular training?
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Muscle strength training to build muscle
Muscle endurance to lose weight |
