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NASM Domain 2


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