HSC 220 FINAL EXAM QUESTIONS WITH VERIFIED SOLUTIONS LATEST UPDATE 2026

HSC 220 FINAL EXAM QUESTIONS WITH VERIFIED SOLUTIONS LATEST UPDATE 2026 Minimal amount of fat needed for normal body function - Answers Essential fat 8% to 12% for women; 3% to 5% for men - Answers The essential fat ranges are... 18.5, 18.5-24.9, 25-29.9, 30, 30-34.9, 35-39.9 - Answers Adults: BMI: Underweight: ____. Normal: ____ ____. Overweight: ____ ___. Obese: ___. Class I: ___ ____. Class II: ___ ___. Class III: 40 5, 5, 85, 85, 95, ≥95 - Answers Children: Underweight: BMI ___th percentile for age. Healthy weight: BMI ___th to ___th percentile. Overweight: BMI ___th percentile to ___th percentile. Obese: ____th percentile . trunk, abdomen, males, chronic disease, hips, thighs, females - Answers Fat distribution includes Android: Apple shape. Fat is stored in ____ and ___. More typical in ___. Associated with increased risk for ___ ___ because of the essential fat storage. Gynoid: Pear shape. Fat is stored in ___ and ___. More typical in ___. 0.95, 0.86, 1.03, 0.9, 102, 88 - Answers Waist-to-hip (WHR) ratios ≥___ men, ≥____ women, from 60 to 69 years of age ≥___ men, from 60 to 69 years of age ≥___ women. Waist circumference (WC): ≥___ cm (40 inches), men, ≥___ cm (35 inches), women. easy, inexpensively, quickly, body fat distribution, percentage - Answers Circumference measurements are ___, ___, and ____ administered using tape measure. Girths measure changes in the size of a body part. Quantify change in muscle. Determine ___ ___ ___. Equations exist to use circumference measurements to estimate body fat ____. Not commonly done. abdomen, umbilicus, hips/thigh, circumference, waist - Answers Places for circumference measurements to happen include the ___: Subject standing upright and relaxed. Horizontal measure taken at the height of the iliac crest, usually at the level of the ___.Also, the ___/___: Subject standing, legs slightly apart (~10cm). Horizontal measure taken at the max ___ of the hip/proximal thigh just below the gluteal fold. Also measurements are taken at the ___. hydrodensiometry, Air, Pressure, Bioelectrical impedance analysis, current, 4C DEXA and TBW., DEXA, BIA - Answers other methods of measurement body composition include ____: underwater weighing. ___ Displacement Plethysmography.: ___ changes in the chamber are related to the size of the person. __ ___ ___: Water & electrolyte content of lean tissue facilitate flow of ____. DEXA, MRI, CT, Ultrasound. Multi-compartment Gold Standard (1%): ___ ___ ___ ___. ____ is most accurate, ___ least accurate 33, twice, 2, maintained - Answers Skinfold measurement: Presumes the amount of subcutaneous fat is proportional to (about ____% of) the total amount of body fat. Compressed double skinfold is the same as single skinfold. Mark sites (right side of the body). Rotate through each site ___. Readings with a difference ____mm need to be repeated. A pinch should be ___ while taking each measurement. Vertical fold, on the posterior midline of the upper arm, halfway between the acromion and the elbow, on the belly of the muscle, with the arm held freely to the side of the body. Have the subject stand up straight and relax the arm on the side of the body. Vertical fold, on the anterior aspect of the arm over the belly of the biceps muscle, 1cm above the level used to mark the triceps site. the arm should be relaxed with the palm of the hand facing forwards. Diagonal fold, 45 angle, 1 to 2 cm below the inferior angle of the scapula. have the subject stand up straight with their arms by their side, if the scapula is not clearly visible bring the subjects right arm behind their back. Diagonal fold half way between the anterior axillary line and the nipple for men and one-third of the distance for women. with the subject standing up straight have them place their right arm on your left shoulder and instruct them to tu - Answers Explain skin folds for triceps, biceps, subscapular, chest/pectoral, midaxillary, abdominal, suprailiac, thigh, and calf. perfect, Clinical, body fat, Expensive, body density - Answers The Gold standard test: No ___ method exists. ___ measures can provide accurate determinations of ___ ___ in particular segments of the body. ___; more investigation needed before applying to total body. Underwater weighing is the most common standard. Determine ___ ___ (Db). ≥25, ≥38 - Answers How the ACSM categorizes obesity (in terms of % fat): ___% for men, ___% for women Reflects the functional capabilities of the heart, blood vessels, lungs and skeletal muscles to perform work. - Answers What is Cardio Respiratory Fitness (CRF)? Maximal aerobic capacity, VO2max, MET capacity, Functional capacity, Physical work capacity (PWC), Cardiovascular endurance, fitness, or capacity, Cardiorespiratory endurance, fitness, or capacity, Cardiopulmonary endurance, fitness or capacity. - Answers Terms for CRF: makes you more aerobically fit, less likely to die. Prevents coronary artery disease, hypertension, obesity, stroke, cancer, type II diabetes, osteoporosis. - Answers Importance of CRF: L x min-1, ml x kg x min-1, METs, 3.5 - Answers Units of measurement: ___ ___: Liters of O2 used by the body each minute. ___ __ ___: Milliliters of O2 used by each kilogram of body weight each minute. ____: Multiples of resting metabolic rate (1 MET = ___ ml x kg x min-1). MET min= 30 min 3 times a week, multiple numbers. Age, Fitness level, Current health status, Risk of CHD, Time required, Personnel required, Equipment and facilities required, Cost, Number of people. - Answers Factors to consider for CRF Astrand treadmill test to estimate VO2max. 5mph with the slope increasing 2.5% every 2 minutes, after a 3 minute warm-up - Answers Lab max test: Gold standard is a max test where we collect expired gases. the queens college step test, 3 mins stepping up and down on a step at 16.25 in. - Answers Field submax test: the Rockport one mile walk test, walk as fast as possible on a measured track. - Answers Field Max test: Atrand-Rhyming cycle ergometer test: 6 min test looking to elicit a HR b/w 125-170. - Answers Lab submax test: over-stress, accurately - Answers Maximal tests may ___ ___previous inactive people. Submaximal test may not ___ assess cardiorespiratory fitness. Pro: Use of natural activities. Con: Environment can affect outcome. - Answers Pros and cons to field testing: angina, 10, rise, 250, 115, Shortness, claudication, requests - Answers Stopping exercise testing: Onset of ____. Drop in SBP or ___ mmHg from baseline or failure to ___ with increasing workload. Excessive rise in SBP (____ mmHg or DBP of ____ mmHg). ___ of breath, wheezing, leg cramps, ___, Subject ___ to stop. Failure of testing equipment. Muscular strength: Maximal force a muscle can generate. Muscular endurance: Ability of a muscle to make repeated contractions or to resist muscular fatigue. - Answers What is muscular fitness? Preserved bone mass. Improved glucose tolerance and insulin sensitivity. Reduced HR and BP response during submaximal lifting. Decreased risk of musculoskeletal injury. Improved ability for carrying out ADLs with aging. Better balance and decreased risk of falls. Improved self-esteem. Potential increase in resting metabolic rate. - Answers Benefits of muscular fitness with health are... Enhanced muscular strength and endurance. Enhanced speed, power, agility, balance. Reduced risk for injury. Improved body composition. Improved confidence in some athletic events. Enhanced performance in most athletic activities. - Answers Benefits of muscular fitness with fitness and performance are... the muscle generates force without movement taking place. Also called isometric as the length of the muscle doesn't change. - Answers Static the muscle generates a force to move an object. Muscle changes length during contraction. - Answers Dynamic contraction muscle lengthens. - Answers Eccentric muscle shortens. - Answers Concentric movement involves a fixed amount of resistance. - Answers Isotonic movement takes place at a fixed speed - Answers Isokinetic Measured at one specific point. Peak force obtained is the maximum voluntary contraction (MVC). Dynamometers common in a fitness setting. - Answers when testing muscular fitness for Isometric (static)... Measures peak rotational force. Used primarily in research and rehabilitation settings. - Answers when testing muscular fitness for isokinetic... Movement of body or external load (lower repetitions to measure strength). - Answers when testing muscular fitness for Dynamic... 30 second chair stand- count reps, single-arm curl test (5lbs women, 8lbs men) - count reps in 30 seconds - Answers A muscular fitness test for the older population includes... Heaviest weight lifted once, using good form. Gold standard. - Answers 1 Repetition Maximum (RM): 8-12 Repetition Maximum. Heaviest weight lifted 8 to 12 times, using good form. Useful in stable chronic conditions (hypertension, diabetes) that are well controlled - Answers Repetition Maximum Testing: better posture, reduced risk of injury, improved body composition, and enhanced motor skills. Push-up and abdominal curl testing, maximal load lifting (1RM-10RM). - Answers Muscular fitness in children and adolescents includes improved muscular strength associated with _______ and the muscular fitness tests include _____ Moderate to high intensity (40-80% 1RM) is considered safe for low-risk cardiac clients. Multiple RM testing with higher repetitions (15-18) may be preferable over lower repetitions because they are more conservative in nature - Answers Clients with cardiovascular disease should do muscular fitness testing in... sit-up, YMCA bench press, push-ups - Answers Muscular endurance test include... functional ROM; the ability to bend without breaking. - Answers What is flexibility? Age, gender, greater, genotype, posture, full, disease - Answers Factors affecting ROM include ____, ____: Females generally demonstrate ___ ROM than males, ___: May limit improvements in flexibility regardless of training, ___: Not using ___ ROM on a regular basis may cause tissues to shorten, ____: arthritis, osteoporosis. goniometer, fulcrum, movement, stabilization - Answers We measure flexibility by using a ___ properly. Know where the ___, ___ arm, ___ arm go. 3, averaged, 50, 3, 5, 50, 3, 10, 6 - Answers A recommendation from the American Medical Association suggests that ROM should be measured using ____ consecutive trials and ___ as the true value. If the average ROM is ___ degrees, ___ of the measurements must fall within ±___ degrees of the mean. If the average is ___ degrees, ___ measurements must fall within ±___ degrees of average. Max of ___ trials. decreased, increased, Extension, flexion, normal lumbar lordosis, straightening, aging, lordotic, bending - Answers Spinal movement/problems include ___ ROM in spine or supporting structures are linked with ___ potential for low-back pain. ___ in spine is likely to decline greater than ___. Active extension should occur within range of ___ ___ ___ (in standing position). Flexion: Occurs with ___ of the lumbar spine (each lumbar vertebra rotates to a neutral position). Extension: Movements are not as common as spinal flexion. Greater loss in ROM with ___ versus flexion. Prolonged sitting often results in loss of normal ___ curve (greater compressive force on discs). Lateral flexion and rotation: Movements that combine ___ and rotation. Avoid ballistic movements while performing these movements. trunk musculature, core stability, athletic, work-related, horizontal isometric bridge, roman chair, tilt, brace the trunk - Answers Core strength includes __ __ stabilizes the core: Vertebrae, discs, rib cage, pelvis, and associated connective tissue. Spinal (erector spinae, multifidus, quadratus lumborum) and abdominal (rectus abdominis, internal and external obliques, transversus abdominis) musculature contribute to ___ ___. Enhances ___ and ___ ___ activities. Exercise include: quadruped, ___ ___ __, ___ __, rectus abdominis directly controls the ___ of the pelvis, lateral abdominal muscles (___ ___ ___) damage to discs, repetitive motion, fitness, trunk, not, vertebral articular processes - Answers Flexibility in adults says that acute pain is commonly caused by ___ __ __. Disc injury is usually microtraumatic and occurs over time - ___ ___ injury. Preventing LBP: maintaining ___, strengthening ___ musculature. For youth flexibility, LB problems are ___ usually disc related. LB problems usually originate in ___ ___ ___. Important to increase muscle temperature. Before practice as a warm-up tool. After practice or completion for improved flexibility. As a separate session, Can be used as a recovery session. - Answers When to stretch: Monitor changes in muscle length. During a rapid stretching movement a sensory neuron innervates a motor neuron in the spine. The motor neuron causes a muscle action of the previously stretched extrafusal muscle fibers. Stretch reflex. - Answers Muscle spindles: When stimulated causes a muscle to reflexively relax. Relaxation occurring in the same muscle that is being stretched is called autogenic inhibition. Active contraction before a passive stretch. Relaxation that occurs in the muscle opposing the muscle being stretched is called reciprocal inhibition. Active contraction with a passive stretch. - Answers Golgi tendon organs (GTO): Slow and constant stretch. End position held for 30 sec. Injury likelihood very low. Can be active or passive. - Answers Static stretching: Bouncing type movement. End position not held . Increased likelihood of injury. May actually induce the stretch reflex. - Answers Ballistic stretching Functionally based using sport-specific movements. Mobility drills placing an emphasis on the movement requirements of the sport or activity. Actively moving a joint through the ROM required for a sport or activity. No bouncing movement. No decrease in temperature. - Answers Dynamic stretching Reduction of low back pain. Reduced risk of injury in ADLs. Enhanced performance of certain tasks. Improvement in bodily posture & symmetry. Muscular relaxation. Relaxation of stress and tension. Personal enjoyment. Union of the body, mind & spirit. Relieve pain. - Answers Benefits of flexibility training - Functional: Improved athletic performance. Reduced risk of injury / the severity of the injury. Promotion of healing during the rehab. Improvement in bodily fitness. Relief from muscle soreness. Improved running economy. Possible decrease in DOMS. Enhanced performance of certain skills. - Answers Benefits of flexibility training - Sport: Encourage screening, regular participation, and variety. Focus on progression. Duration or frequency before intensity, Interval training before complete vigorous, Include warm-up and cool-down (5-10 minutes each), Stretch. Set goals for improvement; conduct periodic CRF testing. Overall dose should aim for 500 to 1000 MET-minutes per week. - Answers When prescribing CRF you should... VO2max - resting VO2 - Answers VO2R= Hrmax -resting HR - Answers HRR= Frequency of exercise: vigorous intensity, 3-4 days per week. Intensity of exercise: depend on activity level and age. Duration (Time) of exercise: improvements increase with extended duration. Type of exercise - Answers FITT principle: 150 to 300 minutes of moderate-intensity PA per week, 75 to 150 minutes of vigorous-intensity PA per week, Or a combination of the two. Resistance training 2 days per week. - Answers Recommendations of exercise prescription: Affects variables within one or possibly a few exercise sessions (e.g., blood pressure, glucose). - Answers Short term benefits of exercise (acute): Affects variables only after several months of consistent training at the proper intensity (e.g., VO2max, lipids) - Answers Long term benefits of exercise (training):