NASM CH5

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Author:
tjtolman
ID:
166141
Filename:
NASM CH5
Updated:
2012-08-15 12:36:42
Tags:
NASM
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Description:
CHAPTER 5
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  1. subjective info:
    general and medical history, occupation, lifestyle, medical and personal info.
  2. objective info:
    body comp, cardio assessment, static and dynamic postural assessments and performance assesstments.
  3. Heart Rate Training Zones:
    • One - builds aerobic base and aids in recovery
    • Two - increase endurance and trains the anaerobic threshold
    • Three- builds high end work capacity
  4. Maximum heart rate and zones
    • 65-75% of max heart rate
    • 80-85%
    • 86-90%
  5. Caliper body fat:
    • 1. bicep
    • 2. tricep
    • 3. subscapular
    • 4. iliac crest
    • add all up and look at chart
  6. boyd fat and lean body mass
    • body fat % x scale weight = body fat
    • body fat - scale weight = lean body mass
  7. waist to hip ratio
    • waist divided hip
    • ratio above .8 for women and .95 for men at risk
  8. Three min step test:
    • 24 steps per min for 3 min
    • pulse after 1 min for 30 seconds
    • duration (180sec) / pulse x 5.6 = cardio efficiency
    • zone one - 28-48
    • zone two - 49 - 70
    • zone three - 71-100
  9. Rockport walk test:
    • Determine max heart rate
    • determine weight
    • walk/run mile as fast as possible record time it takes
    • pulse after one mile
    • 132- (.0769 x weight) - (.387 x age) + (6.315 x 1 for men or x 0 for women) - (.156 x heart rate) = vo2 score
    • look at chart for vo2 score
  10. posture:
    alignment and function of all components of kinetic chain at any given moment.
  11. structural efficiency
    alignment allows center of gravity to be maintained over our base of support
  12. functional efficiency
    monitor and manipulate movement during functional tasks using least amount of energy, creating least stress on kinetic chain
  13. postural equilibrium
    maintaing a state of balance in the alignment of the kinetic chain
  14. neuromuscular efficiency:
    nervous system communicate effectively w/ muscular system
  15. functional strength:
    neuromuscular system to contract eccentrically, isometrically, and concentrically in all 3 planes of motion.
  16. Postural distortion patterns:
    predictable occurrences of muscle imbalances caused by altered movement patterns
  17. Dynamic postural assessments:
    • overhead squat
    • single leg squat
    • pushing assessment
    • pulling assessment
  18. basic performance tests:
    • davies test -
    • shark skill test *box
    • one rep bench
    • one rep squat

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