W.I.T.S Exam Study Guide Complete questions ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
with verified detailed answers ||\\|//|| ||\\|//|| ||\\|//||
YMCA bench press test - correct 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 - correct 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 - correct 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 - correct answer✔✔96 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 - correct answer✔✔purpose: measure upper body strength and endurance.
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
complete as many push-ups as possible with good form. ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
ab-curl test - correct answer✔✔50 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 - correct
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
answer✔✔Angina(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 - correct answer✔✔age: 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 -
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
correct answer✔✔shortening tissues compensating for unused ROM if not addressed/
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
corrected, correction could become impossible ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
health-related benefits to physical activity - correct answer✔✔Reduces 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 - correct answer✔✔Normal muscle action, when the muscle
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
shortens as it produces movement, eg. a biceps curl.
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
isometric exercise - correct answer✔✔activity that uses muscle tension to improve
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
muscular strength with little or no movement of the body part
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
isokinetic exercise - correct answer✔✔exercise involving muscle contractions with
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
resistance varying at a constant rate ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
concentric muscle action - correct answer✔✔when a muscle shortens in length and ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
develops tension ||\\|//||
with verified detailed answers ||\\|//|| ||\\|//|| ||\\|//||
YMCA bench press test - correct 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 - correct 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 - correct 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 - correct answer✔✔96 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 - correct answer✔✔purpose: measure upper body strength and endurance.
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
complete as many push-ups as possible with good form. ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
ab-curl test - correct answer✔✔50 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 - correct
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
answer✔✔Angina(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 - correct answer✔✔age: 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 -
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
correct answer✔✔shortening tissues compensating for unused ROM if not addressed/
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
corrected, correction could become impossible ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
health-related benefits to physical activity - correct answer✔✔Reduces 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 - correct answer✔✔Normal muscle action, when the muscle
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
shortens as it produces movement, eg. a biceps curl.
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
isometric exercise - correct answer✔✔activity that uses muscle tension to improve
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
muscular strength with little or no movement of the body part
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
isokinetic exercise - correct answer✔✔exercise involving muscle contractions with
||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
resistance varying at a constant rate ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
concentric muscle action - correct answer✔✔when a muscle shortens in length and ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//|| ||\\|//||
develops tension ||\\|//||
