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NASM Domain 2
Assessment
| Question | Answer |
|---|---|
| What does PAR-Q stand for? | Physical Activity Readiness Questionaire |
| What does the PAR-Q do? | • Determines safety or risk of exercising • Identifies individuals who need medical evaluation • If a client answers YES to one or more questions, refer to a physician |
| What is a submaximal test? | an assessment to estimate VO2max and determine cardiorespiratory exercise starting point |
| What are the formulas to calculate maximal HR and which is most accurate? | 220-age or 208-(0.7 x age) 208-(0.7 x age) |
| What does the YMCA 3 Minute Step Test consist of? | • Perform 96 steps per minute, on 12-inch step, for 3 minutes. • Within 5 seconds of stopping, take recovery pulse for 60 seconds. • Match recovery pulse to chart in text. • Assign to proper HR zone |
| What are the heart rate zones? | Zone 1: 65-75% HRmax (very poor, poor, below average) Zone 2: 76-85% HRmax (average, above average, good) Zone 3: 86-95% HRmax (excellent) |
| What does the Rockport Walk Test consist of? | • Record weight. • Walk 1 mile on a treadmill. • Record the time. • Immediately record heart rate. • Calculate the VO2 score using the formula in the text. • Match the VO2 score with age and sex to the chart in the text. • Assign to proper HR zone |
| What is systolic blood pressure and what is considered a healthy range? | pressure produced by the heart as it pumps blood to the body Healthy systolic = less than 120 mm Hg |
| What is diastolic blood pressure and what is considered a healthy range? | pressure within the arteries when the heart is resting and filling with blood Healthy diastolic = less than 80 mm Hg |
| What are the kinetic chain checkpoints? | foot and ankle, knee, LPHC, shoulders, head and cervical spine |
| What is cholesterol? | a blood lipid associated with cardiovascular disease and obesity |
| HDL stands for | High-Density Lipoprotein, known as good cholesterol |
| LDL stands for | Low-Density Lipoprotein, known as bad cholesterol |
| What is considered a healthy cholesterol level? | less than 200mg/dL |
| What standard is considered overweight? | A person with a BMI of 25-29.9 or who is 25-30lbs over recommended weight for height |
| What is the standard for obesity? | A person with a BMI over 30 or who is more than 30lbs over the recommended weight for their height |
| How many sites are there for skin fold measurements and what are they? | 4: biceps, triceps, subscapular, and iliac crest (all on right side of the body) |
| What is the Durnin-Wormsley Formula? | A formula used to calculate body fat percentage by adding total skin fold measurements and comparing to a solutions table |
| Fat Mass = | body fat percentage x scale weight |
| Lean Body Mass = | scale weight - fat mass |
| What is bioelectrical impedance? | it conducts an electrical current through the body to estimate fat content |
| What is underwater weighing? | it is used in exercise physiology labs: lean mass sinks, fat mass floats; dry weight is compared to underwater weight |
| How do you measure Waist-to-Hip Ratio, and what is considered healthy? | divide the waist measurement by the hip measurement ratios greater than 0.80 for women and 0.95 for men increases risk for a number of diseases |
| What is BMI? | Body Mass Index - a person's weight compared to his or her height |
| What does the Davies test assess? | upper extremity stability and agility |
| Which test assesses lower extremity agility ans neuromuscular control? | the Shark Skill test |
| What is the Bench Press test? | it estimates 1-rep maximum on overall upper body strength |
| What is the Squat test? | estimates 1-rep squat maximum and overall lower body strength |
| What does the Push-up test measure? | muscular endurance of the upper body; primarily the pushing muscles |
| Which test assesses agility, acceleration, deceleration, and neuromuscular control? | the LEFT test |
| What is the OHSA and what purpose does it serve? | The Overhead Squat Assessment is used to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. |
| What are some compensations seen during the OHSA? | Excessive forward lean, low back arches, feet turn out, knees move inward, arms fall forward |
| What should be considered when performing assessments with someone who is pregnant? | avoid power and speed assessments, perform push up assessment on knees, modify single-leg squat to single-leg balance, reduce range of motion for overhead squat |
| What should be considered when performing assessments on someone who is obese? | use Rockport Walk test as preferred cardio assessment, consider single-leg balance modification in place of single-leg squat, perform push up test on knees or with a bench |
| How often should reassessments be performed? | Every 4 weeks/when major changes in programming are occurring When a client has shown significant signs of improvement If a client is identifying new goals If a client has major lifestyle changes |
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