Cardio
Using a 12" step box to have the client step up and down at a 24 beats per minute pace at even counts.
3 minute Step Test
The four exercies of the strength test.
Submax bench, full sit ups, stability ball squats, timed prone plank on elbows.
The 3 exercises of the endurance test.
Push up test, sit & reach, parallel dips
What is the definition of burn rate and how can we use this to drive sessions?
The average sessions trained per week a.k.a. the frequency. Drive sessions by explaining to the client why they cannot reach their SMART goal with current frequency and/or need NT/CT to hit SMART goal.
The purpose of a Fitness Assessment.
Evaluate a person's overall health and physical fitness levels through a series of tests.
Using a pulse ox to find the client's heart rate every 10 seconds for a minute to determine this number.
Average Heart Rate
The two exercises with a 60 second time limit.
Stability ball squats, full sit ups
What cues do you use to explain parallel dips?
Hands in line with shoulders (and fingers facing forward) legs should be straight
After selecting male/female and inputting the client's age and height, what 4 measurements do we get from the Tanita scale?
Body weight, fat %, water %, metabolic age
Name 4 of the 5 elements of a great assessment.
Health Evaluation, Body Composition, Cardiovascular Endurance, Muscle Strength and Endurance and Joint Flexibility
What is the puropse of the 3 minute step test?
Shows the heart's recovery rate during the minute immediately following exercise.
Explain why we don't do a one rep max.
Client's need functional strength, most do not have goals to bulk nor bodybuild therefore a submax bench is more realistic and ideal
What are the cues for the sit & reach?
Back and hips flat against the wall. Feet hip width apart. The tips of your middle fingers should be on top of each other. Slowly stretch forward without bouncing or jerking. Stop when tightness or discomfort occurs in the back or legs.
What 3 measurements do we get from taking Blood Pressure?
Systolic pressure, diastolic pressure, resting heart rate.
The WHO has based the amount of physical activity they recommend on three age groups: 5-17 years, 18-64 years and 65+ years; give the recommendations for each age group.
5-17 years-At least 60 minutes per day of moderate to vigorous intensity and at least 150 minutes of moderate-intensity throughout the week for both 18-64 years and 65+