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55 Cards in this Set
- Front
- Back
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Target Heart Rate Training Zone 1
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Builds aerobic base and aids in recovery
Max heart rate x 0.65 or 0.75 |
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Target Heart Rate Training Zone 2
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Increases aerobic and anaerobic endurance
Max heart rate x 0.76 or 0.85 |
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Target Heart Rate Training Zone 3
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Builds high-end work capacity
Max heart rate x 0.86 or 0.95 |
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Target Heart Rate Straight Percentage Method
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Estimated maximal heart rate is found by subtracting the client's age from 220 then multiplying the answer by the appropriate zone intensity (65-95%)
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Target Heart Rate HR Reserve (HRR) Method
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Also known as the Karvonen method and is more accurate
HRR is determined by: [(HRmax - HRrest) x desired intensity] + HRrest |
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Body Composition
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The relative percentage of body weight that is fat (essential and non-essential) versus fat-free tissue (muscle, bone, water, connective and organ tissues, and teeth)
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Types of body composition assessments
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Skinfold measurement - most popular
Bioelectrical impedance Underwater weighing |
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Skinfold measurment and the Durnin-Womersley formula
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All skin folds should be taken on the RIGHT SIDE of the body
Biceps: vertical fold on front of arm halfway between the shoulder and the elbow Triceps: vertical fold on back of upper arm halfway between the shoulder and the elbow (relaxed) Subscapular: 45-degree angle fold of 1-2 cm below the inferior angle of the scapula Iliac Crest: 45-degree angle fold taken just above the iliac crest and medial to the axillary line Add the totals of the 4 sites and find the appropriate category on the Durnin-Womersley table |
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Calculate fat mass and lean body mass
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Body fat % x scale weight = fat mass
Scale weight - fat mass = lean body mass |
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Circumference Measurements
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Neck: Across the Adam's apple
Chest: Across the nipple line Waist: Narrowest point of the waist below the ribcage and just above the top of the hip bones; or at the navel Hips: Widest portion of the buttocks with feet together Thighs: 10 inches above the top of the patella Calves: At the maximal circumference between the ankle and the knee Biceps: At the maximal circumference of the biceps; arm extended and palm facing down |
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Waist-to-Hip Ratio
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Measure the smallest part of the client's waist, fully distended, and the largest part of the client's hips. Divide the waist measurement by the hip measurement to get the ratio.
A ratio greater than 0.80 for women and 0.95 for men may be a risk for a number of diseases |
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Body Mass Index (BMI)
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BMI = Weight (kg) / Height (m2)
or BMI = [Weight (lbs) / Height (inches2)] x 703 |
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YMCA 3-minute Step Test
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A test designed to estimate an individual's cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes
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Rockport Walk Test
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A test designed to estimate a cardiovascular starting point, which is modified based on ability level through 4 steps
Step 1: Determine client's VO2 Step 2: Locate the VO2 score on the chart Step 3: Determine the appropriate starting Zone Step 4: Determine the client's max heart rate |
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Kinetic Chain Checkpoints
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Feet and Ankles
Knees Lumbo-Pelvic-Hip Complex Shoulders Head and Cervical Spine |
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Pronation Distortion Syndrome
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A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees)
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Lower Crossed Syndrome
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A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back)
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Upper Crossed Syndrome
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A postural distortion syndrom characterized by a forward head and rounded shoulders
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What are the possible injuries that are involved with Pronation Distortion Syndrome?
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Plantar Fasciitis
Posterior Tibialis Tendonitis (shin splints) Patellar Tendonitis Low-Back Pain |
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What are the possible injuries that are involved with Lower Crossed Syndrome?
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Hamstring Complex Strain
Anterior Knee Pain Low-Back Pain |
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What are the possible injuries that are involved with Upper Crossed Syndrome?
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Headaches
Biceps Tendonitis Rotator Cuff Impingement Thoracic Outlet Syndrome |
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Overhead Squat Assessment
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Designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control.
Demonstrates: - Decreased hip abductor and hip external rotation strength - Increased hip adductor activity - Restricted ankle dorsiflexion |
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What are the compensations to look for with the Overhead Squat Assessment?
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Anterior View:
Feet: Flatten or turn out Knees: Inward movement Lateral View: LPHC: Arch in low back; excessive forward lean in torso Shoulder: Arms fall forward |
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Single-Leg Squat Assessment
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Designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control
Demonstrates: - Decreased hip abductor and hip external rotation strength - Increased hip adductor activity - Restricted ankle dorsiflexion |
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What are the compensations to look for with the Single-Leg Squat Assessment?
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Anterior View:
Knee: Inward movement |
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Pushing Assessment
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Designed to assess movement efficiency and potential muscle imbalances during pushing movements
Demonstrates: - Overactive muscles in the hips and core musculature - Underactive muscles in the core, trapezius, and cervical flexors |
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What are the compensations to look for with the Pushing Assessment?
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Lateral View:
Low Back: Arching Shoulders: Elevation Head: Forward migration |
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Pulling Assessment
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Designed to assess efficiency and potential muscle imbalances during pulling movements
Demonstrates: - Overactive muscles in the hips and core musculature - Underactive muscles in the core, trapezius, and cervical flexors |
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What are the compensations to look for with the Pushing Assessment?
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Lateral View:
Low Back: Arching Shoulders: Elevation Head: Forward migration |
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Push-Up Test
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Measures muscular endurance of the upper body, primarily the pushing muscles
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Davie's Test
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Measures upper extremity agility and stabilization
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Shark Skill Test
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Designed to assess lower extremity agility and neuromuscular control.
Considered a progression from the single-leg squat |
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Upper Extremity Strength Assessment: Bench Press
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Advanced assessment for strength-specific goals
Designed to estimate the one-rep max on overall upper body strength of the pressing musculature. Can also be used to determine training intensities of the bench press |
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Lower Extremity Strength Assessment: Squat
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Advanced assessment for strength-specific goals
Designed to estimate the one-rep max on overall lower body strength Can also be used to determine training intensities for the squat exercise |
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What information does a fitness assessment provide?
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Subjective Information: Questions about general and medical history
Objective Information: What you observe with the client during all assessments |
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What are Beta-Blockers used for? What effect do they have on heart rate?
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Generally used as an antihypertensive (high blood pressure), may also be prescribed for arrhythmias (irregular heart rate)
Symptoms: - Lower heart rate - Lower blood pressure |
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What are Calcium-Channel Blockers used for? What effect do they have on heart rate?
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Generally prescribed for hypertension and angina (chest pain)
Symptoms: - Can raise, balance, or drop heart rate - Can lower blood pressure |
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What are Nitrates used for? What effect do they have on heart rate?
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Generally prescribed for hypertension or congestive heart failure
Symptoms: - Can raise or balance heart rate - Can balance or lower blood pressure |
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What are Diuretics used for? What effect do they have on heart rate?
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Generally prescribed for hypertension, congestive heart failure, and peripheral edema
Symptoms: - Can balance the heart rate - Can balance or lower heart rate |
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What are Bronchodilators used for? What effect do they have on heart rate?
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Correct or prevent bronchial constriction in individuals with asthma and other pulmonary diseases
Symptoms: - Can balance the heart rate and blood pressure |
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What are Vasodilators used for? What effect do they have on heart rate?
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Used in the treatment of hypertension and congestive heart failure
Symptoms: - Can raise, balance, or lower heart rate - Can lower blood pressure |
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What are antidepressants used for? What effect do they have on heart rate?
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Used in the treatment of various psychiatric and emotional disorders
Symptoms: - Can raise or balance heart rate - Can balance or lower blood pressure |
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Where do you find the radial pulse?
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Along the right side of the arm in line and just above the thumb, using two fingers
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Where do you find the carotid pulse?
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On the neck, just to the side of the larynx. GENTLY placing two fingers, being sure not to apply too much pressure
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What are the fat-percentage standards for men?
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Essential body fat: 3-5%
Athletic: 5-13% Recommended 34 years or less: 8-22% Recommended 35-55 years: 10-25% Recommended 56 years and older: 10-25% |
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What are the fat-percentage standards for women?
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Essential body fat: 8-12%
Athletic: 12-22% Recommended 34 years or less: 20-35% Recommended 35-55 years: 23-38% Recommended 56 years and older: 25-38% |
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What are the short muscles that are involved in Pronation Distortion Syndrome?
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Gastrocnemius
Soleus Peroneals Adductors Iliotibial head Hip flexor complex Biceps femoris (short head) |
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What are the lengthened muscles that are involved in Pronation Distortion Syndrome?
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Anterior tibialis
Posterior tibialis Vastus medialis Gluteus medius/maximus Hip external rotators |
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What are the altered joint mechanics of Pronation Distortion Syndrome?
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Increased:
Knee adduction Knee internal rotation Foot pronation Foot external rotation Decreased: Ankle dorsiflexion Ankle inversion |
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What are the short muscles that are involved in Lower Crossed Syndrome?
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Gastrocnemius
Soleus Hip flexor complex Adductors Latissimus dorsi Erector spinae |
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What are the lengthened muscles that are involved in Lower Crossed Syndrome?
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Anterior tibialis
Posterior tibialis Gluteus maximus Gluteus medius Transversus abdominis Internal oblique |
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What are the altered joint mechanics of Lower Crossed Syndrome?
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Increased:
Lumbar extension Decreased: Hip extension |
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What are the short muscles that are involved in Upper Crossed Syndrome?
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Upper trapezius
Levator scapulae Sternocleidomastoid Scalenes Latissimus dorsi Teres major Subscapularis Pectoralis major / minor |
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What are the lengthened muscles that are involved in Upper Crossed Syndrome?
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Deep cervical flexors
Serratus anterior Rhomboids Mid-trapezius Lower trapezius Teres minor Infraspinatus |
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What are the altered joint mechanics of Upper Crossed Syndrome?
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Increased:
Cervical extension Scapular protraction / elevation Decreased: Shoulder extension Shoulder external rotation |
