Chapter 6: Testing and Evaluation

Question 1

What are the six areas that can be screened for assessment?

Answer 1

• Cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
• Lifestyle habits

Question 2

What is the six step approach to performing a health assessment?

Answer 2

Step 1: preliminary consultation
Step 2: information gathering
Step 3: perform the assessment
Step 4: interpret the results
Step 5: develop an action plan/program
Step 6: follow-up

Question 3

What information / forms should be provided to the client during step 1?

Answer 3

• Informed consent form
• PAR-Q
• Preliminary instructions (dress, pre-assessment meal, dangers and risks)

Question 4

What are some key areas to be screened during step 2?

Answer 4

• Family history
• Cigarette smoking
• Hypertension
• Hypercholesterolemia
• Impaired fasting glucose
• Obesity
• Sedentary lifestyle
• Age

Question 5

What areas is a personal trainer allowed to assess?

Answer 5

A. Cardiovascular endurance
B. Body composition - Anthropometrics
C. Flexibility
D. Muscular strength
E. Muscluar endurance

Question 6

If a person’s RHR is 100 bpm or above, what should you do?

Answer 6

Retake RHR after 5 minutes. If the RHR remains high, the person should not be permitted to participate in aerobic, muscular strength or muscular endurance tests

Question 7

What BP range is considered Hypertension Stage 1? Stage 2?

Answer 7

Stage 1: 140-159 mmHg or 90-99 mmHg

Stage 2: > 160 mmHg or > 100 mmHg

Question 8

Name two examples for cardio-respiratory assessments

Answer 8

Fitness walking test (1-mile walk)

Fitness run test (1.5-mile run)

Question 9

Give examples of body composition testing and evaluation methods

Answer 9

• Hydrostatic (underwater) weighing
• Bioelectrical impedance
• BMI

Question 10

What is a healthy body fat range for a woman? For a man?

Answer 10

Woman 18-25%

Man 11-18%

Question 11

What is the percentage body fat for obese women? For obese men?

Answer 11

Women 32%+

Men 25%+

Question 12

Calculate Laura’s BMI (BMI = kg / m2)

Laura weighs 142 lbs and her height is 5’8”

Answer 12

1. 142 lbs divided by 2.2 lbs = 64.55 kg
2. 5’ multiplied by 12” = 60 + 8 = 68” x 2.54 cm = 173 cm
3. To convert cm into m, divide 173 cm by 100 = 1.73 m
4. Square her height: 1.73 m x 1.73 m = 2.99 m2
5. Divide weight (64.55 kg) by height squared (2.99 m2)= 21.6
6. Laura’s BMI is 21.6 - normal weight category

Question 13

What is a healthy normal weight range according to the BMI Reference Chart?

Answer 13

Between 18.5 - 24.9

Question 14

Calculate Laura’s WHR (WHR = waist (cm) / hip (cm))
Laura’s waist measurement = 76 cm
Laura’s hip measurement = 89 cm

Answer 14

Waist (76 cm) divided by hip (89 cm) = 0.85 - moderately high risk

Question 15

Calculate John’s WHR (WHR = waist (in) / hip (in))
John’s waist measurement = 34 in
John’s hip measurement = 33 in

Answer 15

Waist (34 in) divided by hip (33 in) = 1.03 - high risk

Question 16

What are the classifications for waist to hip ratios for men?

Answer 16

High risk > 1.0
Moderate to high risk 0.90 - 1.0
Lower risk < 0.90

Question 17

What are the classifications for waist to hip ratios for women?

Answer 17

High risk > 0.85
Moderate to high risk 0.80 - 0.85
Lower risk < 0.80

Question 18

What are the four girth measurements you will have to demonstrate competency in?

Answer 18

1. Waist - most noticeable narrowing
2. Hips - where the bum sticks out the most
3. Thigh - measure mid-thigh to be safe
4. Upper arm - can be flexed (peak of the biceps) or arm hanging to the side

Question 19

Describe the protocol for performing the trunk flexion test

Answer 19

• Do light cardiovascular activity to warm up the leg muscles
• Stretch hamstrings and low back muscles (e.g. modified hurdlers stretch for 20 sec on each leg)
• Feet 12 inches apart
• Heels aligned with the tape measure at the 15 inch mark
• Fingers should maintain contact with the tape
• Reach as far forward as possible, palms down and one hand placed on top of the other. Hold the position of maximum reach for 2 seconds (keep legs straight)
• Repeat the assessment. The score is the most distant point reached with the fingertips and measured to the nearest quarter inch

Question 20

What are the two muscular tests you must be familiar with?

Answer 20

1. Push-up test - score is the total number of push-ups performed before reaching exhaustion (the push-up is complete when the chest touches the fist of the partner and returns to the start position with arm fully extended)
2. Curl-up test - perform as many curl-ups as you can in 60 sec (raise head and chest off the floor until the elbows touch the knees or thighs, then return to the starting position)

Question 21

According to Canada’s Food Guide, what is the recommended number of servings per day for the four food groups?

Answer 21

Grain products: 5-12
Vegetables & fruit: 5-20
Milk products: 
- children 4-9 years: 2-3
- youth 10-16 years: 3-4
- adults: 2-4
- pregnant and breast-feeding women: 3-4
Meat & alternatives: 2-3

Question 22

The WHR provides a means of estimating abdominal obesity, known to specifically increase which health risks?

Answer 22

Type 2 diabetes, hypertension, and hyper-cholesterolemia

Question 23

What BP range is considered prehypertension?

Answer 23

120-139 mmHg or 80-89 mmHg

Question 24

What is the average percentage of body fat for women athletes? For male athletes?

Answer 24

Women 14-20%

Men 6-13%