Nasm Chapter 6 (Assessments, Training Concepts And Program Design)

Front 1

What are the components of a fitness assessment?

Back 1

Subjective Information: General and medical history, occupation, lifestyle, medical and personal information

- not intended to replace

- Pre-participation health screening (medical history questionnaire, review of chronic disease risk factors, signs and symptoms of disease, decide to proceed or refer for medical evaluation)

Objective Information: Psysiologic assessments, body composition testing, cardiorespiratory assessments, static and dynamic postural assessments, and performance assessments

- provide a baseline level for comparison later/track progress.

Front 2

What is the physical activity readiness questionnaire? (PAR-Q)

Back 2

- qualifies a person for low, moderate, to high activity level

- a questionnaire designed to determine the safety or possible risk of exercising for a client based on the answers to specific health history questions.

- primarily aimed at identifying individual who rquire futher medical evaluation before being allowe dto exercise b/c they are high ristk for cardiovascular disease (CVD).

- a client that answers "yes" to one or more quesitions should be refered to a physician

Front 3

What are 2 important areas for a trainer to concentrate on when considering a client's general health history?

Back 3

- occupation

- general lifestyle traits (extended periods of sitting, repetitive movements, recreational activities, hobbies)

Front 4

why is it important to know if a client sits for long periods of time?

Back 4

- hips are flexed for prolonged periods of time, which in turn can lead to tight hip flexors (rectus femoris, tensor fascia latae, iliopsoas) and postural imbalances w/in the HMS.

- have a tendancy for shoulders and head to fatigue under the constant effect of gravity which can lead to rounding of the shoulders and a forward head.

- indicative of low energy expediture and potentially poor cardio -respiratory conditioning

Front 5

Why is it important to know if a client performs repetitive movments?

Back 5

- a persistent motion that can cause musculoskeletal injury and dysfuntion

- can create a pattern overload to muscles and joints which can lead to trauma and eventual kinetic chain dysfunction.

Front 6

Why is it important to know if a client wears dress shoes often?

Back 6

- high heels put the ankle complex in a plantarflexed postion for extended periods which can lead to tightness in the gastocnemium, soleus, and achilles tendon, causing postural imbalance such as decreased dorsiflexion and overpronation at the foot and ankle complex.- resulting in the flattening of the arch of the foot.

Front 7

Why is it important to know if a client experiences a lot of mental stress?

Back 7

- can cause elevated resting heart rate, blood pressure and ventilation at rest and exercise

- can lead to abnormal breathing patterns that can cause postural or musculoskeletal imbalances in the neck, shoulder, chest, and low back muscles- which collectively lead to postural distortion and HMS dysfunction.

Front 8

Why is it important to know about past injuries?

Back 8

-illuminates possible dysfunctions

-ankle sprains have been shown to decrease neural control to the gluteus medius and gluteus maximums muscles. Can lead to poor control of the lower extremities durinig many functional activities

- Knee injuries can cause a decrease in neural control to muscles that stabilize the patella and lead to further injury. Non contact injuries could be due to ankle or hip dysfunction

-surgeries cause dysfunction

Front 9

Why is it important to know about past injuries?

Back 9

- low back pain: can cause decreased neural control to stabilizing muscles of the core, resulting in poor stabilization of the spine. Can lead to further dysfunction in the upper/lower extremities

- shoulder: can cause altered neural control of the rotator cuff muscles which can lead to instability of the shoulder joint during funtional activities.

Front 10

What are some aspects of medical history that a trainer should consider?

Back 10

- Past injuries, past surgeries, chronic conditions (heart disease, Type II/II Diabetes), medications

- 75% of Americans do not participate in at least 30 mins of low to moderate activity.

- some exercises may be contraindicated to certain chronic diseases

Front 11

What are the basic categories of Objective Information?

Back 11

1. Physiological assessment:

-Resting heart rate: radial pulse or carotid pulse (count 60Sec, get an average over 3 days, test same time of day); typical resting HR is 70BPM for males and 75BPM for females.

- blood pressure: systolic pressure w/in

Front 12

Target HR Training zones (THR)

(page 119)

Back 12

- THR is the zone in which a client should perform cardiorespiratory exercise

- two most common ways to calculate THR are to use a client's estimated max heart rate or by using a percentage of heart rate reserve (Karvonen Method)

Training Zone 1: Builds aerobic base and aids in recovery

Training Zone 2: increases aerobic and anaerobic endurance

Training Zone 3: Builds high-end work capacity

Front 13

Explain straight percentage method (peak maximal heart rate)

(page 119)

Back 13

- a client's estimated max heart rate is found by subtracting their age from the number 220 (220-age). Once the client's HR is determined, multiply the estimated HR by the appropriate intensity (65-95%) at which the client should work while performing cardiorespiratory exercise to calculate THR.

Front 14

Explain HR Reserve Method (HRR)

Back 14

- HRR also known as the Karvonen method is a method of establishing training intensity on the basis of the difference between a client's predicted maximal heart rate and their resting heart rate.

Front 15

What is blood pressure

Back 15

- the pressure of the circulating blood against the walls of the blood vessels after blood is ejected from the heart.

- 2 parts to a blood pressure measurement

- 1st number is systolic and represents the pressure within the arterial system after the heart contracts.

- 2nd number (bottom number) is called diastolic and represents the pressure w/in the arterial when the heart is resting and filling with blood.

- According to the American Heart Association an acceptable systolic blood pressure measurement for health is less than 120mm of mercury. An acceptable diastolic blood pressure is less that 80mm of mercury.

Front 16

Describe the blood pressure assessment

(pg 120)

Back 16

-measured using an aneroid sphygmomanometer which consists of an inflatable cuff, a pressure dial a bulb with a valve and a stethoscope.

Front 17

What is body composition?

(pg 121)

Back 17

-refers to the relative percentage of body weight that is fat versus fat-free tissue or more commonly reported as "percent body fat"

- fat-free mass can be defined as body weight except for stored fat, and includes muscle, bones, water, connective and organ tissue, and teeth whereas fat mass includes both essential fat (crucial for normal body functioning) and non-essential fat (storage fat or adipose tissue).

- body fat typically ranges from 10-20% for men and 20-30% for women. Recommended is 15% for men and 25% for women.

Front 18

What are the methods to do body composition assessment

Back 18

1. skinfold measurement: uses a caliper to estimate the amount of subcutaneous fat beneath the skin

2. bioelectrical impedance: uses a portable instrument to conduct an electrical current through the body to estimate fat. Based on the hypothesis that tissues that are high in water content conduct electrical currents w/ less resistance than those with little water (such as adipose tissue)

3. Underwater weighing often referred to as hydrostatic weighing; bone, muscle, and connective tissue, collectively known as lean mass, sinks whereas body fat floats. B/C bone and muscle are denser than water, a person with a larger % of lean body mass will weigh more in water and ultimately have a lower body fat% vs. someone w/ less lean body mass.

- a person with more body fat will have a lighter body in water and a higher % of body fat.

Front 19

How do you take skinfold measurements (SKF)?

Back 19

- SKF are an indirect measure of the thickness of subcutaneous adipose tissue

- the assumption is that the amount of fat present in the subcutaneous regions of the body is proportional to overall body fatness

Front 20

Calculating Body Fat percentages

Back 20

- national academy of sport medicine uses the Durnin formula (sometimes known as the Durnin-Womersley formula)

Front 21

What the 4 sites of skinfold measurements in the Durnin formula?

Back 21

-1. Biceps: a vertical fold on the front of the arm over the biceps muscle, halfway between the shoulder and the elbow.

2. Triceps: a vertical fold on the back of the upper arm, w/ the arm relaxed and held freely at the side; skinfold should be taken halfway between the shoulder and the elbow.

3. Subscapular: a 45degree angle fold of 1-2cm, below the inferior angle of the scapula

4. Iliac Crest: a 45 degree angle fold, taken just above the iliac crest and medial to the axillary line.

*should be taken on the right side of the body

* after the 4 sites have been measured add the totals of the 4 sites in mm and refer to the Durnin-Womersley calculation table.

Front 22

Circumference measurements

(pg 126)

Back 22

-designed to assess girth changes

- affected by both fat and muscle

- most important factor is consistency

Front 23

Waist to hip ratio

Back 23

- one of the most used clinical applications of girth

- important b/c there is a correlation between chronic diseases and fat stored in the midsection

-can be computed by dividing the waist measurement by the hip measurement

- a ratio greater than 0.80 for women and 0.95 for men may put these individuals at risk for a number of diseases.

Front 24

What is body mass index?

Back 24

- a rough assessment based on the concept that a person's weight should be proportional to their height.

- BMI of 22-24.9 has lowest risk of disease

- Risk increases with BMI of 25 or higher

Front 25

What is the YMCA 3-minute step test?

Back 25

- submaximal test

-designed to estimate an individual's cardiorespiratory fitness level on the basis of submaximal bout of stair climbing at a set pace for 3 minutes

Front 26

What is the Rockport Walk Test?

Back 26

-submaximal test

-designed to estimate cardiovascular starting point

- the starting point is then modified based on the ability level

Front 27

Describe Pronation distortion syndrome

Back 27

- a postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knee)

Front 28

Describe lower crossed syndrome

Back 28

- a postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back)

- increased lumbar lordosis anterior pelvic tilt

Front 29

Describe upper crossed syndrome

Back 29

- a postural distortion syndrome