Nasm - Ch 6 - Fitness Assessment

Front 1

Components of a Fitness Assessment

Back 1

Subjective

General and medical history

Occupation, lifestyle, personal 411

Objective

Physiologic assessment

Body composition testing

Cardiorespiratory

Static and dynamic postural assessments

Performance assessments

Front 2

Subjective information

Back 2

Gathered from a client to give personal trainer feedback regarding personal history - ie: occupation, lifestyle, personal information (medical)

Front 3

Low Risk

Back 3

No signs or symptoms of cardiovascular, pulmonary, or metabolic disease. <1 cardiovascular risk factor

Front 4

Moderate Risk

Back 4

No signs of cardiovascular, pulmonary, or metabolic disease, but >2 cardiovascular risk factor

Front 5

High Risk

Back 5

One or more signs of cardiovascular, pulmonary, or metabolic disease.

Front 6

Physical Activity Readiness Questionaire
PAR-Q

Back 6

Designed to determine safety or possible risk of exercising for a client based on answers to specific questions on health history

When client answers YES to 1 or more questions, refer to physician.

Front 7

General Health History

Back 7

Collection of information that is generally part of medical physical, or medical health history. Discusses relevant facts about client's history including biographic, demographic, occupational, lifestyle.

Front 8

Extended periods of sitting

Back 8

Hips flexed for a long time. Tight hip flexors, and postural imbalances. Tendency for shoulders and neck to fatigue, leading to postural imbalances (rounding shoulders, or head forward)

Front 9

Repetitive movements

Back 9

Can create pattern overload to muscle and joints. Example: Arms overhead creates sore shoulders and neck, and tightness in lats

Front 10

Mental Stress

Back 10

Elevates 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 neck, shoulder, chest, low back.

Front 11

Chronic Conditions

Back 11

Cardiovascular disease, hypertension (high BP), high cholesterol, stroke, peripheral artery disease, lung or breathing problems, obesity, diabetes, cancer

Front 12

Objective Information Provided in Fitness Assessments (6)

Back 12

Physiological measurements

Body composition assessments

Cardiorespiratory assessments

Static posture assessment

Movement assessment

Performance assessment

Front 13

Measurement Types

Back 13

Physiological Measurements (blood pressure, heart rate)

Anthropometric measurements (height, weight, body fat, circumference)

Fitness (muscular endurance, flexibility, cardiorespiratory)

Front 14

Pulse

Heart Rate

Back 14

Taken at cartoid (neck) or radial (wrist)

Average resting HR = 70-80.

Average male resting HR = 70

Average female resting HR = 75

Front 15

Target Heart Rate Training Zones

Back 15

One: builds aerobic base and aids in recovery

Two: increases aerobic and anaerobic endurance

Three: builds high end work capacity

Front 16

Straight Percentage Method

(Calculating target heart rate)

Back 16

220 - age = Max HR. Multiply MaxHR by appropriate intensity (65-95%)

Zone 1: MaxHR x 0.65to0.75

Zone 2: MaxHR x 0.76-0.85

Zone 3: MaxHR x 0.86-0.95

Front 17

Heart Rate Reverse Method HRR

(calculating target heart rate)

Back 17

TargetHR = [(HRmax - HRrest) x desired intensity] + HRrest

Front 18

Blood Pressure

Back 18

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

Top # = Systolic

Bottom # = Diastolic

Front 19

Systolic

(blood pressure)

Back 19

Top number.

Represents pressure within the arterial system after heart contracts.

Acceptable = <120

Front 20

Diastolic

(blood pressure)

Back 20

Bottom number.

Represents pressure within the arterial system when heart is resting and filling with blood

Acceptable = <80

Front 21

Body composition

Back 21

Relative % of body weight that is fat vs. fat-free tissue. Fat free mass is muscles, bones, water, connective tissues and organs.

Essential fat

Non essential fat (adipose tissue)

Suggested 15% for men, 25% for women

Front 22

Body composition testing

Back 22

Skin fold

Bioelectrical impedance

Underwater weighing

Front 23

Calculating BF%

Back 23

NASM uses Durnin Formula. Biceps, triceps, subscapular, iliac crest.

Add all 4 measures, find appropriate age/sex category

Front 24

Circumference measurements

Back 24

Measures girth of body. Does not give good measure of fat

Neck, chest, waist, hips, thighs, calves, biceps

Front 25

Waist to hip ratio

Back 25

Waist to Hip Ratio = Waist (in) / Hip (in)

Correlation between chronic disease and fat stored in midsection

Risk = >0.80 for women, >0.95 for men

Front 26

Body Mass Index (BMI)

Back 26

BMI = 703 x (Weight (lb) / Height^2 (in))

BMI = Weight (kg) / Height^2 (cm)

Person's weight should be proportional to height.

Lowest risk for disease lies within BMI range of 22 to 24.9

Front 27

YMCA 3-min Step Test

(cardiorespiratory assessment)

Back 27

Step 1: 3 min step test, about 96 steps, 12 inches high

Step 2: Within 5 sec of completion, test heart rate. Recovery pulse.

Step 3: Locate recovery pulse on chart

Step 4: determine appropriate starting program using appropriate category. Poor Zone one(65-75%), Fair Zone one(65-75%), Average Zone Two(76-85%), Good Zone two(76-85%), Very good zone three(86-95%)

Step 5: determine client’s maximal heart rate by subtracting client’s age from the number 220 (220-age), then take maximal heart rate and multiply by zones to determine heart rate ranges for each zone.

Front 28

Rockport Walk Test

(cardiorespiratory assessment)

Back 28

Record client’s weight. Have client walk one mile, as fast as he or she can control, on treadmill. Record time. Immediately record client’s heart rate at the 1 mile mark.

Step 2 - Figure out oxygen consumption

VO2 Score = 132.85 - (0.0769xWeight) - (0.3877xAge) + (6.315 x gender) - (3.2649xtime) - (0.1565xHR)

Gender = 1 Male, 0 Female

Front 29

Arthrokinematics

Back 29

Joint movement

Front 30

Kinetic chain

Back 30

Human movement system

Front 31

Static posture

Back 31

How a person presents themselves in stance. Roadmap of how a person has been using their body over a given amount of time

Front 32

Three basic compensatory patterns

Back 32

1) Pronation distortion

2) Lower crossed syndrome

3) Upper crossed syndrome

Front 33

Pronation Distortion

(compensatory patterns)

Back 33

Postural distortion characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees)

Front 34

Lower Crossed Syndrome

(compensatory pattern)

Back 34

Postural distortion characterized by an anterior tilt to the pelvis (arched lower back)

Front 35

Upper Crossed Syndrome

(compensatory pattern)

Back 35

Forward head and rounded shoulders

Front 36

Static Postural Assessment

Back 36

Checking for neutral alignment, symmetry, balanced muscle tone, and specific postural deformities. View from multiple vantage points (anterior, posterior, lateral)

Front 37

Kinetic Chain Checkpoints

Back 37

Foot/Ankle

Knee

Lumbo pelvic hip complex

Shoulders

Head/cervical spine

Front 38

Observing Dynamic Posture

Back 38

Posture while in movement. Shows postural distortion and potential overactive and underactive muscles.

Front 39

Overhead Squat Assessment

Back 39

Designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control.

Reflects lower extremity movement patterns during jump-landing tasks

Knee valgus (knock knees) influenced by decreased hip abductor and hip external rotation strength, and restricted ankle dorsiflexion.

Front 40

Compensations: Anterior View

Overhead Squat Assessment

Back 40

Feet: Do feet flatten or turn out?

Knees: Do knees move inward (adduct and internally rotate)?

Front 41

Compensations: Lateral View

Overhead Squat Assessment

Back 41

Lumbo Pelvic Hip complex: Does low back arch? Does torso lean forward excessively?

Shoulder: Do arms fall forward?

Front 42

Single leg squat assessment

Back 42

Also assess dynamic flexibility, core strength, balance, and overall neuromuscular control.

Front 43

Knee Valgus

(influenced by?)

Back 43

Decreased hip abductor and hip external rotation strength, increased adductor activity, and restricted ankle dorsiflexion.

Front 44

Compensations: Anterior View

Single leg squat

Back 44

Knee: Does the knee move inward (adduct and internally rotate)?

Front 45

Pushing Assessment

Back 45

Assesses movement efficiency and potential muscle imbalances during pushing movements

Front 46

Compensations: lateral view

Pushing Assessment

Back 46

Low back: Does low back arch?

Shoulders: Do shoulders elevate?

Head: Does head migrate forward?

Front 47

Pulling Assessment

Back 47

To assess movement efficiency and potential muscle imbalances during pulling movements

Front 48

Compensations: Lateral view

Pulling assessment

Back 48

Low back: Does low back arch?

Shoulders: Do shoulders elevate?

Head: Does the head migrate forward?

Front 49

Performance Assessments

Back 49

Used for clients looking to improve athletic performance. Measures upper extremity stability and muscular endurance, lower extremity agility, and overall strength.

Front 50

Types of performance assessments

Back 50

Push up test

Davies test (hold in push up stance, alternate touching left and right hands)

Shark skill test (timed box square test, single foot, hands on hips, center square)

Front 51

Upper extremity strength assessment

Back 51

Bench press.

Front 52

Lower extremity strength assessment

Back 52

Squat