W.I.T.S Exam Study Guide With Complete Solutions

W.I.T.S Exam Study Guide With Complete Solutions YMCA bench press test - answerWhy? To measure upper body strength and endurance. 80 lbs for males, 35 lbs for females. 60 BPM UNTIL BURNOUT. sit and reach test - answerWhy? To assess joint ROM and low back/hamstring/trunk/hip flexibility. Measure 25 in. and place tape at 0, 15in., and 25in. Heels at 15 in. mark. Knees in contact to floor, no lunging. Three attempts. Record furthest distance reached to nearest 1/4 inch. Thomas Test - answerHip flexor tightness have patient bring knees to chest in supine and then hold one knee while extending the other leg positive test: extended leg wont be able to touch the table 3 minute step test - answer96 BPM--one step per beat. L-R-L-R 12 in. step. Take recovery HR. The pulse is taken for one full minute at the radial artery prior to testing and for one full minute after sitting immediately (allow a few seconds to get into seated position - DON'T RUSH!) following the test for another full minute. The heart rates are then compared; the closer they are too one another the higher the individual VO2MAX. If the individual has a LOWER recovery heart rate than at the beginning of the test, they are considered to have a high VO2MAX. push-up test - answerpurpose: measure upper body strength and endurance. complete as many push-ups as possible with good form. ab-curl test - answer50 BPM-- beat one: up/ beat two: down purpose: measure ab core strength and endurance goal: complete as many reps as possible with good form. (90 degree angle for knees) place two strips of tape 10 cm apart. signs and symptoms of cardiovascular, metabolic, and pulmonary disease - answerAngina(heart pain/nausea) Palpitations-- forceful/rapid heartbeat/ tachycardia (caffeine etc) shortness of breath (dyspnea) dizziness (syncope) ankle edema (fluid in ankles--congestive heart failure CHF) intermittent claudification burning cramping (mainly in cvd and type 1/2 diabetes) risk factors - answerage: men >45 women >55 obesity: bmi >30kg and waist girth >40 in men and >35 women hypertension sedentary lifestyle prediabetes dyslipidemia abnormal posture traits that affect exercise performance, body alignment/discomfort - answershortening tissues compensating for unused ROM if not addressed/ corrected, correction could become impossible health-related benefits to physical activity - answerReduces the amount of fat stored in your body. Improves weight control. Increases good cholesterol (high-density lipoproteins or HDLs). Decreases bad cholesterol (low-density lipoproteins or LDLs). Improves blood glucose balance and your body's ability to use insulin. Reduces blood pressure. Improves heart function and blood flow. Improves psychological well-being (less stress, anxiety and depression). isotonic muscle action - answerNormal muscle action, when the muscle shortens as it produces movement, eg. a biceps curl. isometric exercise - answeractivity that uses muscle tension to improve muscular strength with little or no movement of the body part isokinetic exercise - answerexercise involving muscle contractions with resistance varying at a constant rate concentric muscle action - answerwhen a muscle shortens in length and develops tension eccentric muscle contraction - answera dynamic contraction in which the muscle lengthens as it contracts; also called a pliometric contraction static muscle contraction - answermuscle rema