Chapter 5 in AFAA PFT Certification
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| List (4) benefits of fitness Assessment | Establish current health status, Helps to gauge progress, Assist in educating and involving the client, Demonstrates prudence and knowledge
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| List (6) components of a fitness Assessment | 1. Assess resting HR and BP
2. Assess Body Composition
3. Assess Cardiorespiratory Fitness
4. Assess Muscular Strength and Endurance
5. Assess Flexibility
6. Optional Assessments (Lung Function, Total Cholesterol, etc.)
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| Which Tests may only be performed by licensed medical professionals in some states? | BP test & Maximal Tests
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| What are the current values for Hypertension? | >/= 140/90mmHG
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| What are the current values for prehypertension? | 120-139/80-89
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| What are the current values for optimal BP? | 120/80
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| List (5) Cardiorespiratoy tests and indicate Max/Submax. | 1. 3-Minute Step Test (Submax)
2. 3-Minute Treadmill Test (Submax)
3. 3-Minute Cycling Test (Submax)
4. Functional Test (Max)
Diagnostic (Max)
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| Describe the importance of body fat percentage testing. | Assess for risk factors for diseases and syndromes due to excess body fat
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| List several methods of estimating body fat percentage and their possible limitations. | hydrostatic weighing (expensive) Dual Energy X-Ray Absorptiometry (Expensive), Plethysmography (Expensive), Bioelectrical Impedence (Error due to internal and external conditions) Skinfold Method, BMI, Waist Circumference, Waist-to-Hip Ratio
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| What body fat percent is considered by AFAA to be average for healthy young adults? | M = 15%; W = 25%
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| List the protocols for the Skinfold Test | Use the proper locations for each gender; Pinch the skin with fingers ~1/2 in above reading zone and while reading calipers, only allow for a few seconds to read the calipers, take all of the measurements on the right side of the body, rotate through 2x
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| What are the locations for the Skinfold test? | W: Triceps, Suprailliac Crest, Thigh; M: Pecs, Abdomen, Thigh
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| What are the purpose and goals of cardiovascular testing? | Assess for CVD and prevent undue harm
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| List several submax exercise tests. | 3-Minute: Step Test, Cycling Test, Treadmill Test
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| What are (4) advantages of submax testing? | Equipment is more accessible, It requires less training, It is less risky, and less expensive
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| Describe the protocols for the 3-Min Step Test. | No warmup, 2-3 practice steps allowed, step onto a 12in. platform for 3 min at 96bpm, Place entire foot on platform, stop if in pain, After 3-min sit down and take pulse
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| Define muscular Fitness | Muscular Strength and Endurance
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| Describe the protocols for a 1RM Test | Warmup, Explain the equip, Start with Comfortable weight, add 2.5-20kg at a time, Allow 3-5 minutes rest b/w and no more than 4 trials/reps
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| What are some major disadvantages of the 1RM test? | Trial and error, Higher risk for injury, Not good for beginners
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| List and describe the protocol for a Pushup | Assume the proper position, Maintain proper position, chest lowers to 3in of floor.
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| List and describe the protocol for a Partial Curl-up. | Lie supine with legs at 90* angle, arms at side, tape at fingertips, tape 10cm under first piece, metronome at 50bpm, want 25 situps
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| List and describe the protocols for a Sit-up | Start in the same position as a partial curlup, do as many full sit-ups as possible in 1 minute
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| List and describe the protocols for a Dynamic Bench Press | 35# for women, 80# for men, set the metronome at 60bpm, perform as many reps as possible in 1 minute
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| Define muscular flexibilty | The ability of a muscle to move around a joint
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| What is the procedure for Shoulder flexibility? | One arm overhead and the other reaches to touch "underneath"
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| What is the procedure for Calf flexibility? | With heels against the wall, lift the toes off the floor, 1in off floor = positive
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| What is the procedure for Quadriceps flexibility? | Lie prone and bend the foot to the butt
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| What is the procedure for Hamstring flexibility? | One leg flat on the floor while the other extends to the ceiling
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| What is the procedure for Trunk flexibility? | Trunk extension (Cobra)
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| What is the procedure for Hip Flexor flexibility? | Knee to Chest Stretch (Keep extended leg on ground)
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| Describe the protocols for the sit and reach test. | Have the client remove their shoes, flex their feet & place the heels of the feet on the piece of tape with their legs straight. Have the client sit up straight, extend their arms in front of them and stack one on top of the other. Reach forward & record
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| Describe the protocols for assessing Kyphosis. | March in place and stop. assess the position of the head and shoulders
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| Describe the protocols for assessing Lordosis | stand in normal alignment against the wall with feet 1in from the wall, if more than 1 hand can fit behind the low back = positive
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| Describe the protocols for Scoliosis and other Hip and Shoulder Discrepancies | Have the client stand with their back and heels againt the wall, place a line on the wall just about the shoulders and iliac crests, measure the distances and subtract any difference +.25in = positive
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| How often is it recomended to reassess fitness? | Every 12 weeks
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