NASM CH5

general and medical history, occupation, lifestyle, medical and personal info.

body comp, cardio assessment, static and dynamic postural assessments and performance assesstments.

• One - builds aerobic base and aids in recovery
• Two - increase endurance and trains the anaerobic threshold
• Three- builds high end work capacity

• 65-75% of max heart rate
• 80-85%
• 86-90%

• 1. bicep
• 2. tricep
• 3. subscapular
• 4. iliac crest
• add all up and look at chart

• body fat % x scale weight = body fat
• body fat - scale weight = lean body mass

• waist divided hip
• ratio above .8 for women and .95 for men at risk

• 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

• 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

alignment and function of all components of kinetic chain at any given moment.

alignment allows center of gravity to be maintained over our base of support

monitor and manipulate movement during functional tasks using least amount of energy, creating least stress on kinetic chain

maintaing a state of balance in the alignment of the kinetic chain

nervous system communicate effectively w/ muscular system

neuromuscular system to contract eccentrically, isometrically, and concentrically in all 3 planes of motion.

predictable occurrences of muscle imbalances caused by altered movement patterns

• overhead squat
• single leg squat
• pushing assessment
• pulling assessment

• davies test -
• shark skill test *box
• one rep bench
• one rep squat