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61 Cards in this Set
- Front
- Back
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what would constitute a significant drop in systolic blood pressure? |
>10 mmHg |
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What would constitute an excessive rise in blood pressure? |
systolic >250 or diastolic >115 |
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Signs of poor perfusion |
lightheadedness, pallor, cyanosis (bluish skin)nausea, cold clammy skin |
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Increased nervous system symptoms: |
ataxia- lack of coordination dizziness, confusion, syncope- fainting |
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what does claudication mean? |
pain/cramping in leg due to inadequate blood flow |
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List some anthropomorphic measures of body shape |
measurements of height, weight and/or circumference to assess body size or dimension. ex: BMI WHR- waist:hip ratio Skinfold measurements |
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Essential body fat % for men, women |
men= 2-5% women= 10-13% |
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Hydrostatic weighing |
considered benchmark for measuring body comp...amount of water displaced when submerged. Found in elite clinical settings, colleges and universities. |
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Jackson & Pollok Skinfold measurement sites for men/women |
Men: Chest, thigh, ab women: Tricep, thigh, suprailium client should be optimally hydrated Meaurements taken on right side body Each site measured min 2X |
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Not accurate when performed on obese clients (opt for only BMI and girth) |
-Bioelectrical impedence-meaures eletric signals as they pass through fat, lean mass & water -Dual energy x-ray absorpiometry- whole body scanning, low dose x-ray -Near-infrared interactance- fiber optic probe and digital analyzer indirectly measures tissue composition...usually with biceps |
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General bodyfat percentages- essential, athletic, fit, average, obese |
Women: essential=10-13% men: 2-5% athletes=14-20% men: 6-13% fit=21-24% men: 14-17% avg= 25-31% men: 18-24% obese= 32%+ Men 25%+ |
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47 yr old man weighs 212 lbs. Has Bodyfat % of 21.3. wants to be 14-17% bodyfat. Calculate weight for that range. |
1) get lean mass in lbs. (100%-Body Fat%=Lean Mass%) 100%-21.3=78.7% 212 lbs (current weight) *.787= 167 lbs current LEAN MASS 2)100-desired BF%=desired LM% 100-14=86% 100-17=83% 3) lean body mass/desired lean body mass %=desired body weight 167/.83=201 lbs 167/.86= 194 lbs |
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Calculate BMI in lbs/inches |
weight in lbs/height in inches squared *703 |
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calculate BMI in kg/meters |
weight in kg /height in meters squared |
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BMI % for overweight, obesity... |
Underweight: <18.5 normal: 18.5-24.9 Overweight: 25-29.9 Grade I obesity 30-34.9 Grade II obesity 35-39.9 Grade III obesity >40 |
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Normal waist:hip ratios for men and women |
males < .85 excellent. .85-.89 good. .90-.95 avg >.95 at risk Females: <.75 excellent. .75-.79 good. .80-.86 avg. >.86 at risk |
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Risk categories for waist circumference in adults |
very low: men <31.5 women <27.5 Low: 31.5-39 women 27.5-35 High: men 39.5-47 women 35.5-43 very high: men >47 women >43.5 |
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What is VO2max |
MAXIMAL OXYGEN UPTAKE. an excellent measure of cardiorespiratory efficiency. An estimation of the body's ability to use oxygen for energy, closley related to functional capacity of the heart. Can be estimated with submaximal exercise testing. |
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Calculating MHR |
220-age. standard deviation of +/- 12 bpm |
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Maximal GXT cardiorespiratory assessments- not typically administered in fitness centers due to risks. What type is safer and reliable? |
Submaximal exercise testing |
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MET- what are they, amount necessary for ADL... |
the equivalent of oxygen uptake at rest (~3.5 ml/kg/min) Most activities of daily living require a functional capacity of 5 METs |
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What do beta blockers do to NR? |
slow it down |
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Name a type of cycle ergometer testing |
YMCA bike test |
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Purpose of YMCA bike test? |
estimate VO2Max without maximal exertion. test measures HR response to incremental 3 min workloads that progressively elicit higher HR responses. 50 rpm cadence...measure and record HR and RPE at end of each minute...BP at start of 3rd minute. |
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How to compare VO2Max in individuals of different weights? |
convert L/min to ml/min by multiplying by 1000 convert BW in lbs to kg by dividing by 2.2 divide ml/kg we can then compare ml/kg/min |
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Level of intensity at which blood lactate accumulates faster than it can be cleared |
first ventilatory threshold (VT1) |
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Occurs at the point where lactate is rapidly increasing. Blowing off CO2 is no longer adequate to buffer increase in acidity |
second ventilatory threshold (VT2) |
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If exerciser can speak comfortable where are they on the VT1-VT2 spectrum? |
below VT1 |
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Excerciser has some difficulty speaking- where are they on the VT1-VT2 spectrum? |
at VT1 |
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Speaking is definitely not comfortable- where is exerciser on the VT1-VT2 spectrum? |
VT2 |
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Submaximal talk test for VT1- how to perform |
Use HR strap and watch meaure HR response at VT1, progressivley increase intensity by 5 bpm and achieve steady state at each stage. (recommended increases are .5mph, 1% grade or 15-20 watts) Identify HR where ability to talk continuously becomes compromised. No need to progress beyond this point. Test takes 8-16 minutes |
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VT2 threshold test |
commonly related to performance. (Can probably estimate your own HR response at VT2 during training by identifying highest sustainable intensity you can maintain for extended duration) |
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Rockport Fitnes walking test- purpose and description |
estimates Vo2 max from a client's immediate post-exercise heart rate. Walk 1 mile as fast as possible. Will underestimate in fit individuals so not appropriate for conditioned people) |
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excellent/good rating for men/women on Rockport walking test |
men: 10:12 is excellent, 10:13-11:42 is good. >16:24 is poor. Women: <11:40 is excellent 11:41-13:08 is good >17:32 is poor |
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1.5 mile run test- who is it for |
Not suitable for less-conditioned individuals. cover required distance in least amount of time. |
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YMCA submaximal step test- who is it for and how is it performed |
Not for fit individuals, low cardiorespiratory challenge... 12" step metronome at 96 clicks/min step up and down for 3 min sit and get HR |
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What are the physical activity recommendations from the Surgeon General CDC and ACSM to achieve health-related benefits? |
30 min moderate activity most days of the week 150 min week moderate intensity or 75 min vigorous |
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Push up Test- what does it measure, contraindications |
measures upper body endurance. Women should be assesses while performing modified pushups. Not for shoulder, elbow or wrist problems esp carpal tunnel. In that case use alternate test like Cooper 90 degree push up test where elbows do not exceed 90 degree angle. |
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results of push-up test for 30-39 yr old men/women |
30-39 yr old men: excellent 30, VG22-29, G 17-21, Fair 12-16, need improvement 11 30-39 yr old women: 27 excellent, VG 20-26, G 13-19, fair 8-12, need improvement 7 |
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Curl up test |
Measures abdominal strength and endurance. Excellent for 36-45 yr old women= 74. 38 is above avg men: 79, 45 |
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Bodyweight squat test |
assesses muscular endurance of lower extremity- only for those who demonstrate proper form. reduced ROM ok, record on form. Arms out ok. age 36-45 females: excellent >33, good 27-33, above avg 23-26, avg 19-22 men are about 8 reps more per score |
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What is the maximal force a person is able to exert in relation to his/her bodyweight called? How do you calculate it? |
Relative strength = absolute strength (amount of weight lifted) divided by Bodyweight |
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What phase of the ACE IFT model are 1-RM tests appropriate for? |
Only in phases 3 or 4. Submaximal strength testing can be used with a high amount of accuracy to determine 1-RM. |
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Name the three common 1-RM muscular strength tests |
1-RM bench-press test 1-RM leg-press test 1-RM squat test |
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If you can do 5 reps, what % of your 1-RM max are you lifting? |
87% |
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If you can do 6 reps, what % of your 1-RM max are you lifting? |
85% |
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If you can do 8 reps, what % of your 1-RM max are you lifting? |
80% |
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If you can do 10 reps, what % of your 1-RM max are you lifting?
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75% |
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If you can do 12 reps, what % of your 1-RM max are you lifting? |
67% |
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Recommended strength ratio of shoulder flexion:extension and muscles used |
anterior deltoids:traps, posterior deltoids 2:3 |
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Recommended strength ratio (and muscles used) of shoulder internal:exernal rotation |
internal: subscapularis external: supraspinatus, infraspinatus, teres minor 3:2 |
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Recommended strength ratio (and muscles used) of knee flexion: extension |
hams:quads 2:3 |
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Recommended strength ratio (and muscles used) of ankle plantar flexion/ dorsiflexion |
gastrocnemius: tibilais anterior 3:1 |
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Recommended strength ratio (and muscles used) of elbow flexion:extention |
biceps:triceps 1:1 |
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Recommended strength ratio (and muscles used) of lumbar spine flexion:extension |
iliopsoas, abs:erector spinae 1:1 |
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Recommended strength ratio (and muscles used) of hip flexion:extension |
iliopsoas, quads, tensor fascia latae: erector spinae, glutes, hams 1:1 |
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Recommended strength ratio (and muscles used) of ankle inversion:eversion
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tibialis anterior: peroneals 1:2 |
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standing long jump test |
test of explosive leg power. Goal: jump as far as possible from stationary position. two-foot take-off and landing. |
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Vertical jump test |
assess power- vertical jump height in athletes that participate in basketball, volleyball, football... Drop into a squat and then explode into vertical jump, mark wall with chalk. allow 3 reps, record maximal height achieved. |
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Pro-agility test aka 20 yard agility test |
measures ability to accelerate, decelerate, change direction, then accelerate again... cones used |
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40 yard dash |
Used to determine acceleration and speed. For sports that require quick bouts of speed- football... |
