NASM Assessments and Posture

High intensity interval training

defined by intervals of near maximal intensity broken up by relatively short rest periods

Health risk assessment

a screening tool used to evaluate the benefits and risks associated with starting any type of exercise that is strenuous in nature

Fitness assessment

assess the physical parameters of fitness like aerobic capacity or body composition

What is the physical activity readiness questionnaire (Par-Q+)?

assess an individual’s physical readiness to engage in structured exercise

False positive screening

a screening where the results of the assessment might indicate a need for medical clearance, when one is in fact not needed

Health history questionnaire (HHQ)

questions pertain to health history and habits, such as exercise history, eating behaviors, and general lifestyle

What is blood pressure? Systolic and diastolic?

the outward pressure exerted by blood on arterial walls

systolic: when heart is contracting

diastolic: when heart is relaxed

Anthropometry

the study of the measurement of living humans for purposes of understanding physical variation in size, weight, and proportion

What are common body fat percentages for males and females?

males: 10-20%

females: 20-30%

What is the formula for BMI?

weight (kg) / height (m) ²

What is the lowest risk BMI value?

22-24.9

What values determine higher risk in circumference measures of the waist?

men >100cm

women >80cm

What is a high waist to hip ratio for men and women?

men >1.0

women >0.86

What is the jackson and pollock 7-site protocol?

skinfold measures of the chest, mid-axillary, subscapular, triceps, abdomen, suprailiac, and thigh

What is the jackson and pollock 3-site protocol?

men: chest, abdomen, and thigh

women: triceps, suprailiac, and thigh

What is the 4-site durnin-womersley protocol?

skinfold measures of biceps, triceps, subscapular, and suprailiac

What is bioelectrical impedance analysis (BIA)?

estimates body fat b measuring resistance to the flow of electrical currents introduced into the body

What is BIA limited by?

fluid fluctuations, dehydrations, extreme temperatures, heavy sweat rates, diuretics, and urine in bladder volume

What principle is hydrostatic weighing based on?

Archimedes principle

Cardiorespiratory fitness

the ability of the circulatory and respiratory systems to provide the body with oxygen during activity

What does VO2max measure?

the body’s usage rate of oxygen

What is rate of perceived exertion (RPE)?

a subjective rating based on a person’s overall sensation of fatigue

What is the YMCA 3-min step test?

evaluates recovery heart rate after exercise to provide an indication of individual fitness level

What is the rockport walk test?

a test for deconditioned or low fitness individuals in which they walk as fast as possible and have their pulse taken after completing one mile

What is the 1.5 mile run test?

a test to run 1.5 miles in as short a time as possible

What is the talk test?

a test to measure the participant’s ability to talk and hold a conversation during an activity at various intensity levels

VT1 test

the point at which the body uses an equal mix of carbohydrate and fat as fuel sources, performed by gradually increasing intensity level and relies on interpretation of the way someone talks

VT2 test

the point where glucose provides nearly all of the energy for an activity, and measures the level at which the body can work at its highest sustainable steady state intensity for more than a few minutes

Static posture

the position of the musculoskeletal system while the body is motionless

Dynamic posture

the alignment of the body while in motion

Functional movements

the means by which individuals can perform ADLs, sports, and recreational movement

Optimal movement

moving in a biomechanically efficient manner that maximizes muscle recruitment and minimizes risk of injury

Movement impairments

abnormal movement patterns that can indicate possible muscle imbalances or mobility limitations

Movement assessment

assesses a client’s movement patterns and postural alignment during movement and activity

Muscle imbalance

when muscles on each side of a joint have different length-tension relationships

Mobility

optimal flexibility and joint ROM

Performance assessment

assesses the overall strength, muscular endurance, power, and agility of an individual

Overactive muscles

when elevated neural drive causes a muscle to be held in a chronic state of contraction

Underactive muscle

when a muscle is experiencing neural inhibition and limited neuromuscular recruitment

Static postural assessment

provides insight into deviations from optimal alignment of the body in a standing posture

What are the 5 postural kinetic chain checkpoints?

ankles, knees, LPHC, shoulders, and head

Pes planus distortion syndrome

flat feet, knee valgus, and adduction and internally rotated hips

What are over and underactive muscles in pes planus distortion syndrome?

• Overactive: gastroc and soleus, adductor complex, and hip flexors

• Underactive: anterior and posterior tibialis, and glute max and med

What is lower crossed syndrome?

anterior pelvic tilt and excessive lordosis of the spine

What are over and underactive muscles in lower crossed syndrome?

• Overactive: hip flexors and lumbar extensors

• Underactive: glute max and med, hamstring complex, and abdominals

What is upper crossed syndrome?

forward head, kyphosis, and protracted or rounded shoulders

What are over and underactive muscles in upper crossed syndrome?

• Overactive: pec major and minor, levator scapulae and SCM, and upper trap

• Underactive: middle and lower trap, rhomboids, and deep cervical flexors

Overhead squat assessment (OHSA)

assesses dynamic posture, core stability, and neuromuscular control of the whole body during a squatting motion

What are common OHSA impairments?

external foot rotation, knee valgus, excessive forward lean, excessive low back arch, and arms falling forward

What are over and underactive muscles involved in external foot rotation?

• Overactive: gastroc, soleus, hamstring complex

• Underactive: anterior and posterior tibialis, glute max and med

What are over and underactive muscles involved in knee valgus?

• Overactive: TFL and adductor complex

• Underactive: glute max and med, and anterior and posterior tibialis

What are over and underactive muscles involved in excessive forward lean?

• Overactive: hip flexors, gastroc, soleus, rectus abdominis, and external obliques

• Underactive: glute max, hamstrings, and lumbar extensors

What are over and underactive muscles involved in excessive low back arch?

• Overactive: hip flexors, lumbar extensors, and lats

• Underactive: glute max, hamstrings, and abdominals

What are over and underactive muscles involved in arms falling forward?

• Overactive: lats, pec major and minor, and teres major

• Underactive: middle and lower trap, rhomboids, posterior delts, and portions of the rotator cuff

Single leg squat assessment

assesses dynamic posture, lower extremity strength, balance, and overall coordination in a single leg stance

What is a common impairment during a single leg squat assessment?

knee valgus

Pushing assessment

assesses upper extremity and trunk during a pushing movement to identify impairments and imbalances involved in scapular and shoulder mechanics, LPHC stability, cervical spine, and head

What are common impairments during a pushing and pulling assessment?

low back arch, shoulder elevation, and forward head

What over and underactive muscles are involved in low back arch during pushing and pulling movements?

• Overactive: hip flexors and lumbar extensors

• Underactive: glute max, hamstrings, and abdominals

What over and underactive muscles are involved in shoulder elevation during pushing and pulling movements?

• Overactive: levator scapulae and upper trap

• Underactive: lower trap

What over and underactive muscles are involved in forward head during pushing and pulling movements?

• Overactive: levator scapulae and SCM

• Underactive: deep cervical flexors

Pulling assessment

assesses the upper extremities and trunk during a pulling movement to identify impairments and imbalances

Push up test

measures upper extremity muscular endurance while pushing to AMRAP

Bench press strength assessment

assesses maximal strength and estimates 1RM for bench press

Squat strength assessment

estimates maximal lower extremity strength and 1RM for squat

Vertical jump test

assesses maximal jump height and lower extremity power

Broad jump test

assesses maximal jump distance and lower extremity horizontal power

Lower extremity functional test (LEFT)

tests lateral speed and agility of the lower extremity using cones and various movements and directions

40-yard dash test

assesses reaction capabilities, acceleration, and maximal sprinting speed

Pro shuttle test

assesses acceleration, deceleration, agility, and control using three cones and lateral sprints

What is the overall sequencing for assessments?

health screening, physiological assessment, anthropometric measures, postural and movement assessments, cardio assessments, then performance assessments