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75 Cards in this Set
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What does the Physical activity readiness questionnaire (PAR-Q) determine? What does it Identify? What is to be done if a client answers YES to 1 or more questions? |
Determines safety/risk of exercising. Identifies individuals who need medical evaluation. They must be referred to a physician. |
3 points |
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What are some elements of personal, occupational, & family medical history? |
Sitting/standing for a long time. Repetitive movement patterns. Dress shoes. Mental stress. Past injuries/surgeries. Medications. Chronic conditions |
7 points ( |
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Extended periods of sitting can lead to |
Tight hip flexors. Rounding of shoulders. Forward (migrating) head. |
There are 3. Igor can’t do a straddle. |
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What can repetitive movement patterns create? |
Pattern overload. |
(Arms constantly OH, construction, painting) |
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Having your arms constantly OH, being in construction, or painting can lead to what? |
A tight latissimus dorsi. Weak rotator cuff. |
Sore back. Unfit shoulders. |
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Dress shoes constantly leave feet in what position? What problems can they lead to? |
Plantarflexed position. Tight Gastrocnemius & soleus. Decreased dorsiflexion. Over pronation (flat feet). |
Think of what heels do. 2 tight & overly flat. |
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Mental stress can cause |
Elevated heart rate, blood pressure, & ventilation at rest & when exercising. Abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, & low back. |
Elevation & Hyperventilation. |
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Past injuries/surgeries can be a strong predictor of |
Future risk of injury. |
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Ankle sprains decrease |
Neural control to the gluteus medias & maximus. |
My butt does what it wants. |
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Knee injuries decrease |
Neural control to muscles that stabilize the kneecap. |
Loose knee. |
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Non-contact knee injuries are often the result of |
Hip or ankle dysfunction. |
Above or below. |
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Low back pain can cause |
Decreased neural control of core stabilization muscles. |
A drop in posture. |
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Shoulder injuries can lead to |
Altered neural control of the rotator cuff. |
A change. |
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Common medications can |
Effect exercise performance. |
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Chronic/medical conditions |
Hypertension & other cardiovascular conditions. Cardiorespiratory conditions. Diabetes. Stroke. Cancer. |
5 major types. |
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Cardiorespiratory assessments are |
Submaximal tests that estimate VO2max, determining cardiorespiratory exercise starting point. Rockport walk test. YMCA 3-min step test. |
Estimate. Where to begin. |
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Calculating maximal HR : straight percentage method & regression formula : |
S%M : HRmax=220-age (easiest,less accurate) RF : HRmax=208 - (0.7 X age) (more accurate) |
Just subtract. Subtract less & multiply. |
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How is the YMCA 3-min step test performed? |
96 steps/min on 12” step, for 3 mins. Within 5 secs of stopping take recovery pulse for 60 secs. Match recovery pulse & assign proper HR zone. |
How to perform, what to take after. Match & assign. |
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HR zones 1, 2, & 3 : HRmax : |
Zone 1 (poor/fair): 65-75% Zone 2 (avg/good): 76-85% Zone 3 (very good): 86-90% |
A low of 65 & high of 90, zone begins where other ends. 1st is the worst, 3rd is the best. |
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How is the Rockport walk test performed? |
Record weight. Walk 1 mile. Record time, immediately taking HR. Calculate VO2 score, match with age/sex. Assign to proper HR zone. |
Calculate, match, assign. |
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Radial pulse is measured with |
2 fingers on the wrist below the thumb, on the side of the arm. |
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Carotid pulse is measured on |
On the neck; not a preferred method to use on clients. |
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What is Resting heart rate (RHR)? How do you determine RHR? |
Heart rate when the body is not physically active. Take your pulse in the morning for 3 mornings & averaging the readings. |
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Static postural assessment-optimal posture : Shoulders in anterior(front), lateral(side), & posterior (back) views |
Ant : level, not elevated or rounded. Lat : normal kyphotic curve, not excessively rounded. Pos : level, not elevated or rounded. |
Lv ; kyphotic ; lv. All not. |
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Static postural assessment-optimal posture : Head/Neck in anterior(front), lateral(side), & posterior (back) views |
Ant : neutral, not tilted/rotated. Lat : Neutral, not migrating forward. Pos : neutral, not tilted/rotated. |
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What is the average RHR? (Male, female, & typical) |
male = 70bpm Female = 75bpm Typical = 70-80bpm |
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What should trainers do before taking blood pressure? |
Take a professional course before using with clients. |
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What are the 2 readings of blood pressure? |
Systolic Diastolic |
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What is Systolic pressure? What is a healthy reading? |
Top number; pressure within the arteries after the heart contracts. Healthy = less than 120mm Hg |
After contraction. |
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Static postural assessment-optimal posture : Feet in anterior(front), lateral(side), & posterior (back) views |
Ant : straight & parallel, not flattened/externally rotated. Lat : neutral, leg vertical at right angle to sole of foot. Pos : heels are straight & parallel, not pronated. |
Straight & ; neutral ; heels &. All not. |
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Static postural assessment-optimal posture : Knees in anterior(front), lateral(side), & posterior (back) views |
Ant : in line with toes, not adducted/internally rotated. Lat : neutral, not flexed/hyperextended. Pos : neutral, not adducted/internally rotated. |
In line ; neutral ; neutral. All not. Not toward midline. |
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Static postural assessment-optimal posture : LPHC in anterior(front), lateral(side), & posterior (back) views |
Ant : level. Lat : neutral, not anteriorly or posteriorly rotated. Pos : level. |
Lv ; neutral, not ; lv. |
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What muscles are shortened/overactive in Pronation Distortion Syndrome? |
Biceps femoris (short head) IT-Band. Gastrocnemius. Hip flexor complex. Adductors. Peroneals. Soleus.
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BIG HAPS |
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What muscles are lengthened/underactive in Pronation Distortion Syndrome? |
Gluteus maximus/medius. Anterior/Posterior tibialis. |
GGAP |
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What muscles are shortened/overactive in lower crossed Syndrome? |
Hip flexor complex. Adductors. Latissimus dorsi. Erector Spinae. Gastrocnemius. Soleus. |
HA LEGS |
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What muscles are lengthened/underactive in lower crossed Syndrome? |
Internal obliques. Transverse abdominis. Gluteus maximus/medius. Anterior/Posterior tibialis. |
IT GGAP |
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What muscles are shortened/overactive in upper crossed Syndrome? |
Sternocleidomastoid. Levator scapulae. Upper trapezius. Teres major. Scalenes. Subscapularis. Pectoralis major/minor. Latissimus dorsi. |
SLUT SSPL |
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What muscles are lengthened/underactive in upper crossed Syndrome? |
Deep cervical flexors. Teres Minor. Rohomboids. Infraspinatus. Middle/Lower trapezius. Serratus Anterior. |
D TRIMS |
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Cholesterol |
Blood lipids associated with cardiovascular disease & obesity. |
Red lips. |
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High density lipoprotein (HDL) |
Good cholesterol. |
Happy |
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Low density lipoprotein (LDL) |
Bad cholesterol. |
Sad |
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What is a healthy total cholesterol level? |
Less than 200mg/dL. |
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Overweight |
A BMI of 25-29.9, or 25lbs over the recommended weight for their height. |
<30 |
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Obesity |
A BMI of 30 or more. |
Over Rack. |
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Skinfold measurements use |
Caliper to measure subcutaneous fat. |
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The 4 skinfold measurements sites |
Biceps (vertical fold). Triceps (vertical fold). Subscapular (45° fold). Iliac crest (45° fold). |
2 up/down, 2 degrees below ma. |
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Durnin-Wormsley formula |
Add total of measurements and compare to the solutions table to determine body fat %. |
Putting together 4 skin fold measurements. |
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Fat mass = |
Body fat % X scale weight. |
Multiply SW |
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Lean body mass = |
Scale weight - fat mass |
SW Subtract |
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Bioelectrical impedance |
Conducts electrical current through the body to estimate fat content. |
Fat |
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The benchpress test estimates |
1-rep max; upper body maximal strength. |
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The squat test estimates |
1-rep max ; lower body maximal strength. |
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The push-up test assesses |
Upper extremity muscular endurance. |
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LEFT test assesses |
Agility, acceleration/deceleration, & NM control. |
Speed. |
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The overhead squat assessment (OHSA) assesses |
Dynamic posture to identify movement dysfunction & muscle imbalances. |
Problems with how you stand. |
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What is the preferred cardio assessment for those with obesity? What modifications should be considered? How should they perform the push-up test? |
The Rockport walk test. Single-leg balance instead of the single-leg squat assessment. On knees or with bench.
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Underwater weighing |
Used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight. |
Where is it used? I drown, Respushia lives. Compare. |
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Circumference measurements assess |
Girth changes in the body; not accurate estimate of fatness. |
Changes |
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Where do you take circumference measurements? |
Neck. Chest. Biceps. Waist. Hips. Calves. |
6 sites. |
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Waist-to-hip-ratio |
Divide waist circumference measurement by the hip measurement. |
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What waist-to-hip-ratio increases risk of obesity-related disease in men & women? |
Men : 0.95 Women : >0.80 |
Passing test scores. |
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What is Body mass index (BMI)? What was it not designed for? |
A person’s weight compared to their height; not designed to assess fat. |
Comparison. |
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The risk of chronic disease increases with a BMI of |
25 or greater. |
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During pregnancy, what assessments should be avoided? What modification should be made? What change should be made for the OHS? |
Power & speed assessments Push-ups on knees; single leg squat instead of single-leg balance. Reduction of ROM. |
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The shark skill test assesses |
Lower extremity agility & NM control. |
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Fitness professionals do NOT |
Diagnose medical conditions. Prescribe/provide treatment/rehabilitation for an injury/disease. Prescribe diets. Provide counseling (mental health) |
4 points. |
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Reassessment should happen : |
Every 4wks or when major changes in programming occur. when a client has shown significant signs of improvement. If a client is identifying new goals. if the client has major lifestyle changes (diet, smoking cessation, job change) |
4 points. Time/change. Getting better. Something new. Huge change. |
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Single-leg squat assesses |
Ankle proprioception, Core strength, hip joint stability. |
ACH |
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Pulling assessment assesses |
Movement efficiency & potential muscle imbalances during pulling movements. |
How good you move & problems. |
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Pushing assessment assesses |
Movement efficiency & potential muscle imbalances during pushing movements. |
How good you move & problems. |
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Gait assessment assesses |
Movement efficiency & potential muscle imbalances during running & walking. |
How good you move & problems. |
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Pronation distortion syndrome is a postural distortion syndrome characterized by |
Foot pronation (flat feet) Adducted & internally rotated knees (knock knees). |
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Lower crossed syndrome is a postural distortion syndrome characterized by |
Anterior tilt to the pelvis (arched lower back). |
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Upper crossed syndrome is a postural distortion syndrome characterized by |
Forward head and rounded shoulders. |
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Diastolic |
Bottom number; pressure within the arteries when the heart is resting & filling with blood. Healthy : less than 80mm Hg. |
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