Nasm Essentials Of Personal Fitness Training : Ch 6 : Cardiorespiratory, Posture, & Movement Assessments

Front 1

Cardio respiratory assessment of the personal trainer identify

Back 1

Safe/effective starting exercise intensities & appropriate modes of cardio respiratory exercise.

Front 2

What is the most valid measurement for functional capacity of cardio pulmonary (heart & lungs) system?

Back 2

Cardiopulmonary exercise testing (CPET), also known as maximal oxygen uptake (Vo2max).

Front 3

Submaximal test are often the preferred

Back 3

Method for determining cardio respiratory functional capacity/fitness.

Front 4

Submaximal testing allows for the prediction/estimation of

Back 4

Vo2max

Front 5

Submaximal testing Is terminated at aWhat are the two common submaximal test for assessing cardio respiratory efficiency

Back 5

Predetermined HR intensity/time frame.

Front 6

What are the 2 common submaximal test for assessing cardio respiratory efficiency?

Back 6

YMCA 3-minute step test

Rockport walk test

Front 7

The YMCA 3-minute step test is designed to estimate an individual’s

Back 7

Cardiorespiratory fitness level on the basis of a sub maximal bouts of stair climbing at a set pace for 3 minutes.

Front 8

What is the 1st step of the YMCA 3-minute step test?

Back 8

Perform a 3-minute step test by having a client perform 96 steps/min on a 12in step. A metronome/stating out loud “up, up, down, down” can help keep the clients stepping at a correct pace.

Front 9

What is the 2nd step of the YMCA 3-minute step test?

Back 9

Within 5 secs of completing the exercise, the clients resting heart rate is measured for a period of 60 secs, recording the recovery pulse.

Front 10

What is the 3rd step of the YMCA 3-minute step test?

Back 10

Locate the recovery pulse number in a (excellent, good, above average, average, below average, poor, or very poor) category.

Front 11

YMCA 3-minutes step test categories:

Back 11

Back (Definition)

Front 12

What is the 4th step of the YMCA 3-minute step test?

Back 12

Determine the appropriate starting program using the appropriate category.

Front 13

Zone 1 category of the 3-minute step test :

Back 13

Very poor/poor

Zone 1 (65-75% HRmax)

Below average

Zone 1 (65-75% HRmax)

Front 14

Zone 2 category of the three minutes step test :

Back 14

Average/above average :

Zone 2 (76-85% HRmax)

Good :

Zone 2 (76-85% HRmax)

Front 15

Zone 2 category of the 3-minutes step test :

Back 15

Average/above average :

Zone 2 (76-85% HRmax)

Good :

Zone 2 (76-85% HRmax)

Front 16

Zone 3 category of the 3-minutes step test :

Back 16

Excellent :

Zone 3 (86-95% HRmax)

Front 17

What is the 5th step of the YMCA 3-minute step test?

Back 17

Determine the clients maximal HR (220-Age). Then, take the (maximal HR X zone%) to determine the HI ranges for each zone.

Front 18

HR ranges for zones 1-3

Back 18

Zone 1 :

Max HR X .65

Max HR X .75

Zone 2 :

Max HR X .76

Max HR X .85

Zone 3 :

Max HR X .86

Max HR X .95

Front 19

The Rockport walk test is designed to

Back 19

Estimate a cardiovascular starting point. The starting point is the modified based on ability level.

Front 20

What is the 1st step of the Rockport walk test test?

Back 20

Record the clients weight, have the client walk 1 mile as fast as they can control on the treadmill, record the time it takes the client to complete the walk. Immediately record the clients HR/min at the 1 mile mark.

Front 21

What formula is used to determine the oxygen consumption (Vo2) score?

Back 21

132.853 - (.0769 X Wt) - (.3877 X Age) + (6.315 X Gender) - (3.2649 X Time) - (.01565 X HR) = Vo2 score

Front 22

What numbers are used for the formula used to determine oxygen consumption?

Back 22

Wt = lbs

Gender = 1 (male)

2 (female)

Time = mins & 100ths of mins

HR = beats/min

Age = years

Front 23

What is the 2nd step of the Rockport walk test test?

Back 23

Locate the Vo2 score in one of the heart rate zone categories.

Front 24

HR zones for the Rockport walk test

Back 24

Back (Definition)

Front 25

What is the 3rd step of the Rockport walk test test?

Back 25

Determine the appropriate starting program is on the appropriate HR zone category.

Front 26

Heart rate zone categories for the Rockport walk test :

Back 26

Poor : Zone 1 :

(65-75% HRmax)

Fair : Zone 1 :

(65-75% HRmax)

Average : Zone 2 :

(76-85% HRmax)

Good : Zone 2 :

(76-85% HRmax)

Very good : Zone 3 :

(86-95% HRmax)

Front 27

What is the 4th step of the Rockport walk test test?

Back 27

Determine the clients maximal HR (220-Age). Then determine the HIranges for each zone (Max HR X Zone%).

Front 28

Maximal heart rate zones for Rockport walk test :

Back 28

Zone 1 :

Max HR X .65

Max HR X .75

Zone 2 :

Max HR X .76

Max HR X .85

Zone 3 :

Max HR X .86

Max HR X .95

Front 29

Neuromuscular efficiency

Back 29

The ability of the NS & MS to communicate properly producing optimal movement.

Front 30

Proper postural alignment helps

Back 30

Reduce effective & safe movement.

Front 31

Proper postural alignment Will help keep

Back 31

Muscles at their proper length.

Allow muscles to properly work together.

Ensure proper joint motion.

Maximize force production.

Reduce the risk of injury.

Front 32

Proper postural alignment Will help keep

Back 32

Muscles at their proper length.

Allow muscles to properly work together.

Ensure proper joint motion.

Maximize force production.

Reduce the risk of injury.

Front 33

Improper posture leads to

Back 33

Body degeneration/poor posture.

Altered movement patterns.

Muscle imbalances.

Front 34

Proper postural alignment will help keep

Back 34

Muscles at their proper length.

Allow muscles to properly work together.

Ensure proper joint motion.

Maximize force production.

Reduce the risk of injury.

Produce high levels of functional strength.

Front 35

Proper postural alignment will help keep

Back 35

Muscles at their proper length.

Allow muscles to properly work together.

Ensure proper joint motion.

Maximize force production.

Reduce the risk of injury.

Produce high levels of functional strength.

Front 36

Static posture

Back 36

How an individual physically presents themself in stance.

Hint 36

The base from which an individual moves.

Front 37

What are the 3 basic conferences terry patterns that Janda identified?

Back 37

Pronation distortion syndrome.

Lower cross syndrome.

Upper cross syndrome.

Front 38

What are the 3 basic postural distortion syndrome patterns that Janda identified?

Back 38

Pronation distortion syndrome.

Lower cross syndrome.

Upper cross syndrome.

Front 39

What are the 3 basic postural distortion syndrome patterns that Janda identified?

Back 39

Pronation distortion syndrome.

Lower cross syndrome.

Upper cross syndrome.

Front 40

Pronation distortion syndrome :

Back 40

Foot pronation (flat feet) & abducted & internally rotated knees (knocked knees).

Front 41

Lower crossed syndrome :

Back 41

Anterior tilt to the pelvis (arched lower back).

Front 42

Upper crossed syndrome :

Back 42

Forward head & rounded shoulders.

Front 43

Pronation distortion syndrome :

Back 43

Foot pronation (flat feet) & abducted & internally rotated knees (knocked knees).

Front 44

Pronation distortion syndrome summary : short muscles, length of muscles, altar joint mechanics, & possible injuries :

Back 44

Back (Definition)

Front 45

Pronation distortion syndrome summary : short muscles, length of muscles, altar joint mechanics, & possible injuries :

Back 45

Back (Definition)

Front 46

Lower crossed syndrome summary : short muscles, length of muscles, altar joint mechanics, & possible injuries :

Back 46

Back (Definition)

Front 47

Upper crossed syndrome summary : short muscles, length of muscles, altar joint mechanics, & possible injuries :

Back 47

Back (Definition)

Front 48

During a static postural assessment one should be checking for

Back 48

Neutral alignment.

Symmetry.

Balanced muscle tone.

Specific posture deformities.

Front 49

It is important that during static postural assessments clients are viewed in aKinetic change your points are for to major joint regions of the body

Back 49

Weight-bearing position standing for multiple vantage please (anterior, posterior, lateral).

Front 50

Kinetic chain set points refer to the major joint regions everybody including the :

Back 50

Foot/ankle

LPHC

Shoulders

Head/cervical spine

Front 51

Kinetic chain checkpoints : anterior view :

Back 51

Foot/Ankles : straight & parallel, not flattened/externally rotated.

Knees : in line with toes not adducted/abducted.

LPHC : pelvis level with both anterior superior iliac spines in the same transverse plane.

Shoulders : level not elevated/rounded.

Head : neutral position not tilted/rotated.

Front 52

Kinetic chain checkpoints : lateral view :

Back 52

Foot/ankle : neutral position, leg vertical at right ankle to sole of foot.

Knees : neutral position, not flexed/hyperextended.

LPHC : pelvis neutral position, not anteriorly (lumbar extension)/posteriorly (lumbar flexion) rotated.

Shoulders : normal kyphotic curve, not excessively rounded.

Head : neutral position not an excessive extension (jutting forward).

Front 53

Kinetic chain checkpoints : posterior view :

Back 53

Foot/ankle : heals are straight & parallel, not overly pronated.

Knees : neutral position, not adducted/abducted.

LPHC : pelvis is level with both posterior superior iliac spine in same transverse plane.

Shoulders/scapulae : level, not elevated/protracted (medial borders essentially parallel and approximately 3-4 in apart).

Head : neutral position, neither tilted nor rotated.

Front 54

After completing a static posture assessment, the

Back 54

Dynamic postural assessment should be performed.

Front 55

The dynamic postural assessment

Back 55

Is looking at the movements of a client to gain an overall impression of their functional status.

Front 56

Dynamic posture and movement observations should relate to basic functions such as

Back 56

Squatting.

Pushing.

Pulling.

Balancing.

Front 57

The observation process should search for any and balances in

Back 57

Anatomy.

Physiology.

Biomechanics.

Front 58

The overhead squat assessment (OHA) purpose :

Back 58

Assesses dynamic flexibility, core strength, balance, & overall neuromuscular control. Reflects lower extremity movement patterns during jump-landings tasks.

Front 59

The OHA test is influenced by

Back 59

Decreased hip abductor & hip external rotation strength.

Increased hip adductor activity.

Restricted ankle dorsiflexion.

Front 60

The OHA test procedure : Positon :

Back 60

1. Feet shoulder width pointed straight ahead. Foot & ankle complex in neutral position. Shoes off.

2. Raise arms overhead, elbows fully extended. The upper arm should bisect the torso.

Front 61

The OHA test procedure : movement :

Back 61

1. Squat to the height of a chair & return to start position.

2. Repeat movement for five reps observing from each position (anterior & lateral).

Front 62

The OHA test procedure : views :

Back 62

1. Review feet, ankles, & knees from front. Feet should remain straight with knees.

2. View LPHC, shoulder, & cervical complex from the side. The tibia should remain in line with the torso while arm stay in line with the torso.

Front 63

The OHA test : compensations anterior :

Back 63

Anterior View :

1. Feet : to the feet flatten/turn out?

2. Knees : do the knees move inward (adduct & internally rotate)?

Front 64

After completing a static posture assessment, the

Back 64

Dynamic postural assessment should be performed.

Front 65

The dynamic postural assessment

Back 65

Is looking at the movements of a client to gain an overall impression of their functional status.

Front 66

Dynamic posture and movement observations should relate to basic functions such as

Back 66

Squatting.

Pushing.

Pulling.

Balancing.

Front 67

The observation process should search for any and balances in

Back 67

Anatomy.

Physiology.

Biomechanics.

Front 68

The overhead squat assessment (OHA) purpose :

Back 68

Assesses dynamic flexibility, core strength, balance, & overall neuromuscular control. Reflects lower extremity movement patterns during jump-landings tasks.

Front 69

The OHA test is influenced by

Back 69

Decreased hip abductor & hip external rotation strength.

Increased hip adductor activity.

Restricted ankle dorsiflexion.

Front 70

The OHA test procedure : Positon :

Back 70

1. Feet shoulder width pointed straight ahead. Foot & ankle complex in neutral position. Shoes off.

2. Raise arms overhead, elbows fully extended. The upper arm should bisect the torso.

Front 71

The OHA test procedure : movement :

Back 71

1. Squat to the height of a chair & return to start position.

2. Repeat movement for five reps observing from each position (anterior & lateral).

Front 72

The OHA test procedure : views :

Back 72

1. Review feet, ankles, & knees from front. Feet should remain straight with knees.

2. View LPHC, shoulder, & cervical complex from the side. The tibia should remain in line with the torso while arm stay in line with the torso.

Front 73

The OHA test : compensations anterior :

Back 73

Anterior View :

1. Feet : to the feet flatten/turn out?

2. Knees : do the knees move inward (adduct & internally rotate)?

Front 74

The OHA test procedure : views :

Back 74

1. Review feet, ankles, & knees from front. Feet should remain straight with knees.

2. View LPHC, shoulder, & cervical complex from the side. The tibia should remain in line with the torso while arm stay in line with the torso.

Front 75

The OHA test : compensations : lateral view :

Back 75

3. LPHC :

a. Does the low back arch?

b. Does the torso lean forward excessively?

4. Shoulder : did the arms fall forward?

Front 76

OHA checkpoints :

Back 76

Back (Definition)

Front 77

Check points for single leg squat : compensation, probable overactive/underactive muscles :

Back 77

Back (Definition)

Front 78

Pushing assessment test : purpose :

Back 78

This assessment assess is movement efficiency & potential muscle imbalances during pushing movements.

Front 79

The pushing assessment test : procedure : position :

Back 79

1. Stand with abdomen drawn inward, be in a split stance & toes pointed forward.

Front 80

The pushing assessment test : procedure : movement : pop

Back 80

1. From side view, have client press handles forward &return to starting position.

2. perform up to 20 reps in a controlled fashion. The lumbar & cervical spine should remain neutral while shoulder stay level.

Front 81

Checkpoints for the OHA squat :

Back 81

Back (Definition)

Front 82

The single leg squat test : procedure : position :

Back 82

1. Hands on hips & eyes focused straightahead.

2. Foot pointed straightahead. Foot, ankle, knee, & LPHC in neutral position.

Front 83

The single leg squat test : procedure : movement & view :

Back 83

1. Squat to a comfortable level & return to starting position.

2. perform up to 5 reps before switching sides.

View : The knee from the front. The knee in line with the foot (2nd & 3rd toes).

Front 84

Single leg squat test : procedure : compensation :

Back 84

1. Knee : does the knee move inward (adduct & internally rotate)?

Front 85

Check points for single leg squat :

Back 85

Back (Definition)

Front 86

Check points for single leg squat : compensation, probable overactive/underactive muscles :

Back 86

Back (Definition)

Front 87

Pulling assessment test : procedure : compensations :

Back 87

1. Low back : does a low back arch?

2. Shoulders : do the shoulders elevate?

3. Head : does the head migrate for?

Front 88

The pushing assessment test : procedure : position :

Back 88

1. Stand with abdomen drawn inward, be in a split stance & toes pointed forward.

Front 89

The pushing assessment test : procedure : movement : pop

Back 89

1. From side view, have client press handles forward &return to starting position.

2. perform up to 20 reps in a controlled fashion. The lumbar & cervical spine should remain neutral while shoulder stay level.

Front 90

The pushing assessment test : procedure : compensations : check points for pushing assessment :

Back 90

1. Low back : does the low back arch?

2. Shoulders : do the shoulders elevate?

3. Head : does the head migrate forward?

Front 91

Check points for pushing assessment : compensation, probable overactive/under active muscles

Back 91

Back (Definition)

Front 92

Checkpoints for the OHA squat :

Back 92

Back (Definition)

Front 93

The single leg squat test : procedure : position :

Back 93

1. Hands on hips & eyes focused straightahead.

2. Foot pointed straightahead. Foot, ankle, knee, & LPHC in neutral position.

Front 94

The single leg squat test : procedure : movement & view :

Back 94

1. Squat to a comfortable level & return to starting position.

2. perform up to 5 reps before switching sides.

View : The knee from the front. The knee in line with the foot (2nd & 3rd toes).

Front 95

Pulling assessment test : procedure : compensations :

Back 95

1. Low back : does a low back arch?

2. Shoulders : do the shoulders elevate?

3. Head : does the head migrate for?

Front 96

The OHA test : compensations : lateral view :

Back 96

3. LPHC :

a. Does the low back arch?

b. Does the torso lean forward excessively?

4. Shoulder : did the arms fall forward?

Front 97

OHA checkpoints :

Back 97

Back (Definition)

Front 98

Check points for single leg squat : compensation, probable overactive/underactive muscles :

Back 98

Back (Definition)

Front 99

Pushing assessment test : purpose :

Back 99

This assessment assess is movement efficiency & potential muscle imbalances during pushing movements.

Front 100

The pushing assessment test : procedure : position :

Back 100

1. Stand with abdomen drawn inward, be in a split stance & toes pointed forward.

Front 101

The pushing assessment test : procedure : movement : pop

Back 101

1. From side view, have client press handles forward &return to starting position.

2. perform up to 20 reps in a controlled fashion. The lumbar & cervical spine should remain neutral while shoulder stay level.

Front 102

Checkpoints for the OHA squat :

Back 102

Back (Definition)

Front 103

The single leg squat test : procedure : position :

Back 103

1. Hands on hips & eyes focused straightahead.

2. Foot pointed straightahead. Foot, ankle, knee, & LPHC in neutral position.

Front 104

The single leg squat test : procedure : movement & view :

Back 104

1. Squat to a comfortable level & return to starting position.

2. perform up to 5 reps before switching sides.

View : The knee from the front. The knee in line with the foot (2nd & 3rd toes).

Front 105

Single leg squat test : procedure : compensation :

Back 105

1. Knee : does the knee move inward (adduct & internally rotate)?

Front 106

Check points for single leg squat :

Back 106

Back (Definition)

Front 107

Check points for single leg squat : compensation, probable overactive/underactive muscles :

Back 107

Back (Definition)

Front 108

Pulling assessment test : procedure : compensations :

Back 108

1. Low back : does a low back arch?

2. Shoulders : do the shoulders elevate?

3. Head : does the head migrate for?

Front 109

The pushing assessment test : procedure : position :

Back 109

1. Stand with abdomen drawn inward, be in a split stance & toes pointed forward.

Front 110

The pushing assessment test : procedure : movement : pop

Back 110

1. From side view, have client press handles forward &return to starting position.

2. perform up to 20 reps in a controlled fashion. The lumbar & cervical spine should remain neutral while shoulder stay level.

Front 111

The pushing assessment test : procedure : compensations : check points for pushing assessment :

Back 111

1. Low back : does the low back arch?

2. Shoulders : do the shoulders elevate?

3. Head : does the head migrate forward?

Front 112

Check points for pushing assessment : compensation, probable overactive/under active muscles

Back 112

Back (Definition)

Front 113

Davies test : procedure : movement :

Back 113

1. Quickly move right hand to touch left hand.

2. Alternate touching on each side for 15 secs.

3. Repeat for 3 trials.

4. Reassess in the future to measure improvement of number of touches.

5. Record the number of lines touched by both hands.

Front 114

Shark skill test : purpose :

Back 114

Assess lower extremity agility & NM control.

Hint 114

Viewed as a progression from the single leg squat.

Front 115

Shark skill test : procedure : position :

Back 115

Stand in the center box of a grid with hands on hips, standing on one leg.

Front 116

Pulling assessment test : procedure : compensations :

Back 116

1. Low back : does a low back arch?

2. Shoulders : do the shoulders elevate?

3. Head : does the head migrate for?

Front 117

Upper extremity strength assessment : bench press : purpose :

Back 117

Estimates the 1 rep max on overall upper body strength of the pressing musculature.

Front 118

Push-up test procedure : position :

Back 118

1. In push-up position lower body to touch partners close fist under chest, repeat for 60 secs/to exhaustion without compensating.

2. Record number of actual touches reported.

3. More push-ups should be performed when reassessed.

Front 119

Davies test : purpose :

Back 119

Measures upper extremity agility and stabilization.

Hint 119

May not be suitable for clients/athletes who lack shoulder stability.

Front 120

Upper extremity strength assessment : bench press : position : movement :

Back 120

1. warm up with a light resistance that can be easily performed for 8-10 reps.

2. Take 1 minute rest.

3. At 10-20lbs (5-10%) initial load performed 3-5 reps.

4. Take 2 minute rest.

5. Repeat steps 4 & 5 until client achieves failure between 2-10 reps.

6. Use the one 1 rep max estimation chart to calculate 1 rep max.

Front 121

Lower extremity strength assessment : squat : purpose :

Back 121

Estimate the 1 repetition Squat Maximum & overall lower body strength.

Front 122

Lower extremity strength assessment : squat : position :

Back 122

Feet shoulder width, straightahead, knees in line with toes. The low back should be in a neutral position.

Front 123

Shark skill test : procedure : position :

Back 123

Stand in the center box of a grid with hands on hips, standing on one leg.

Front 124

The single-leg squat assessment appears to be a reliable & valid measure of

Back 124

Lower extremity movement patterns when standard application protocols are applied.

Front 125

Knee Val guess has been shown to be influenced by

Back 125

Decreased hip adductor & hip external rotation strength.

Increased hip adductor activity.

Restricted ankle dorsiflexion.

Front 126

Movement impairments observed during the transitional movement assessments May be the result of

Back 126

Alterations in available joint motion, muscle activation, & overall neuromuscular control.

Front 127

Upper extremity strength assessment : bench press : position : movement :

Back 127

1. warm up with a light resistance that can be easily performed for 8-10 reps.

2. Take 1 minute rest.

3. At 10-20lbs (5-10%) initial load performed 3-5 reps.

4. Take 2 minute rest.

5. Repeat steps 4 & 5 until client achieves failure between 2-10 reps.

6. Use the one 1 rep max estimation chart to calculate 1 rep max.

Front 128

The single leg squat test : procedure : position :

Back 128

1. Hands on hips & eyes focused straightahead.

2. Foot pointed straightahead. Foot, ankle, knee, & LPHC in neutral position.

Front 129

Lower extremity strength assessment : squat : position :

Back 129

Feet shoulder width, straightahead, knees in line with toes. The low back should be in a neutral position.

Front 130

Single leg squat test : procedure : compensation :

Back 130

1. Knee : does the knee move inward (adduct & internally rotate)?