W.I.T.S Exam Study Guide Complete
YMCA bench press test - answer Why? To measure upper body strength and
endurance.
80 lbs for males, 35 lbs for females.
60 BPM
UNTIL BURNOUT.
sit and reach test - answer Why? 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 - answer Hip 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 remains in partial or complete contraction
without changing its length
dynamic muscle action - answerthe body segment moves during the generation of
muscle tension
, sagittal plane - answerdivides body into left and right
frontal plane (coronal plane) - answerdivides body into anterior and posterior sides
(front and back)
transverse plane (horizontal plane) - answerdivides the body into upper and lower
portions
longitudinal axis - answerAn imaginary long, straight line that cuts through the body
from top to bottom.
mediolateral axis - answerdirected along the FRONTAL plane and around which
rotations in the SAGITTAL plane occur
Ligaments - answerBONE to bone
Tendons - answerMUSCLE to bone
bursae sacs - answerA small, synovial fluid-filled pocket in connective tissue, which may
or may not be connected to a joint cavity
lordosis - answerabnormal anterior curvature of the lumbar spine (sway-back condition)
Scoliosis - answerabnormal lateral curvature of the spine
Kyphosis (hunchback) - answerabnormal posterior thoracic curvature
To calculate Heart Rate Reserve - answermax heart rate - resting heart rate
squat errors - answerleaning forwards from hips
rounding spine
bending knees before engaging hips, shifting body weight to the forefoot, knee over toe.
lunges errors - answerleaning forward from hips, rounding spine, shifting body weight to
the forefoot, knee over toe.
deadlift errors - answerrounding spine, dropped head, narrow base of support,
misalignment of hips and shoulders, generating momentum form posterior deltoid, poor
control in eccentric phase.
three factors involved in stability - answer-size of base of support
-relation of the line of gravity to the base of support
-height of center of gravity
YMCA bench press test - answer Why? To measure upper body strength and
endurance.
80 lbs for males, 35 lbs for females.
60 BPM
UNTIL BURNOUT.
sit and reach test - answer Why? 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 - answer Hip 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 remains in partial or complete contraction
without changing its length
dynamic muscle action - answerthe body segment moves during the generation of
muscle tension
, sagittal plane - answerdivides body into left and right
frontal plane (coronal plane) - answerdivides body into anterior and posterior sides
(front and back)
transverse plane (horizontal plane) - answerdivides the body into upper and lower
portions
longitudinal axis - answerAn imaginary long, straight line that cuts through the body
from top to bottom.
mediolateral axis - answerdirected along the FRONTAL plane and around which
rotations in the SAGITTAL plane occur
Ligaments - answerBONE to bone
Tendons - answerMUSCLE to bone
bursae sacs - answerA small, synovial fluid-filled pocket in connective tissue, which may
or may not be connected to a joint cavity
lordosis - answerabnormal anterior curvature of the lumbar spine (sway-back condition)
Scoliosis - answerabnormal lateral curvature of the spine
Kyphosis (hunchback) - answerabnormal posterior thoracic curvature
To calculate Heart Rate Reserve - answermax heart rate - resting heart rate
squat errors - answerleaning forwards from hips
rounding spine
bending knees before engaging hips, shifting body weight to the forefoot, knee over toe.
lunges errors - answerleaning forward from hips, rounding spine, shifting body weight to
the forefoot, knee over toe.
deadlift errors - answerrounding spine, dropped head, narrow base of support,
misalignment of hips and shoulders, generating momentum form posterior deltoid, poor
control in eccentric phase.
three factors involved in stability - answer-size of base of support
-relation of the line of gravity to the base of support
-height of center of gravity
