Physiological assessments

1.5 mile run test: procedures and protocol

The goal of the test is to run as fast as possible for 1.5 miles. Walking is permitted if necessary, though it will create an under estimation of the VO to Max score. Record the clients weight in kilograms. On the trainers go, the stopwatch it started and the client begins. Record the clients time in immediate post exercise HR on the testing form. Encourage a 3 to 5 minute cooldown followed by stretching of the lower extremities. The client information is plugged into the following formula: - VO2max (mL/kg/min) = 88.02 - (0.1656 × weight in kilograms) - (2.76 × time, expressed in minutes to the nearest 100th) + (3.716 × sex*) *1 for male, 0 for females Classify the clients score using normative data and record the values on the testing form. Continue to observe the client, as negative symptoms can arise immediately post exercise

Rockport walk test: Procedures and protocol

The goal of the test is to walk as fast as possible for 1 mile. Running is not permitted for this test. Pacing is strongly recommended throughout the test. Discuss RPE and remind the client that he or she will be asked for perceived exertion levels throughout the test. Record the clients weight (in kilograms) and age. On the trainers go the stopwatch is started and the client begins. The clients 1 mile time, RPE, and immediate post exercise heart rate, are recorded on the testing form. If an HR monitor is not used, a manual pulse count should be done for 15 seconds and then multiplied by 4 to determine the accurate HR immediately post exercise. Encourage a 3 to 5 minute cooldown, followed by stretching of the lower extremities.

YMCA submaximal step test: procedures

The goal of this test is to step up and down on a 12 inch riser for three minutes. Explain to the client that heart rate will be measured through palpitation for one full minute upon completion of the test, counting the number of beats during the first minute of recovery period is important for the client to sit down immediately following the test and remain quiet to allow the trainer to accurately assess heart rate.

Push-up test: procedure

The hands should point forward and be position shoulder width apart, directly under the shoulders. The hips and shoulders should be aligned and then head to remain in a neutral to slightly extended position. The goal of the test is to perform as many consecutive incomplete push-ups as possible before reaching a point of fatigue. The push-ups must be study, without any rest in between the repetitions. Explain that only correctly perform push-ups are counted. Encourage the client to perform a few practice trails before the test begins.

Essential body fat

The minimum amount of body fat that a person needs to maintain health. A persons health can be compromised if their body fat percentage drops below recommended levels. Men need between 2 and 5% Women need between 10 and 13%

Two methods to determine maximal heart rate (MHR)

The most accurate way to directly measure the MHR with an EKG monitoring device during a graded exercise test (GXT). The other ways to estimate and HR by using a simple prediction equation or formula. - Tanaka, Monahan, and Seals formula: 208 - (0.7 x Age) - Gellish et al. formula: 206.9 - (0.67 x Age) **The 220 - age formula is not representative of the general population. Standard deviation of + or - 10 to 20 bpm have been observed**

Major indicators of at risk of coronary event

- A decrease, or a significant increase, in blood pressure with exercise: SBP lowered/ SBP at 250mmHg during/ SBP increases during immediately after exercise recovery - An inadequate heart rate response to exercise: Increase in HR of <80% of age predicated value OR <62% of clients on beta blockers - exercise duration: The longer you can tolerate the treadmill test the less likely the client is to die of CAD - heart rate recovery: Upright- 12bpm reduction one minute post exercise. Sitting - 22bpm reduction two minutes post exercise.

Circumference sites

- Abdomen - arm - buttocks/hips - calf - forearm - mid thigh - upper thigh - waist

1 - RM bench press test: procedure

- Client is supine with both feet planted firmly on the floor or a riser to accommodate a neutral a flight back. The back and neck should be relaxed and their position should not change during exercise. - The hands should be positioned slightly wider than shoulder-width apart, so that the elbows are at a 90° angle (or slightly less) at the bottom of the movement range. - Client should inhale while slowly lowering the bar and exhale while raising the bar. The Valsalva maneuver should be avoided. - Instruct the client not to lock the elbows and not to bounce the bar off the chest. - Encourage the client to perform a few practiced trials for proper technique. The goal of the tests to determine the maximum out of weight that can be lifted one time. It is important to avoid fatiguing the client by having him or her perform too many unnecessary repetitions. Finding a suitable starting weight is important.

YMCA bike test: pre-test procedures

- Estimate the submaximal target exercise heart rate as 85% of the predetermined MH are using the Tanaka, Monahan, and seals formula. Record this value on a testing form. If an HR strap in monitor are unavailable, calculate a 15 second count for the value. - Measure and record the clients weight in pounds and convert that value to kilograms by dividing the weight by 2.2 - measure and record seated, resting blood pressure. - Discuss RPE and remind the client that they will be asked for perceived exertion levels throughout the test. - If a cadence meter is available on the bike, instruct the client to write at 50 RPM. If the cadence meter is unavailable, use a metronome set to 100 BPM to coincide with each pedal stroke. - Allow for 2 to 3 minute warm-up. At a low intensity (three out of 10 effort) - let the client know that the test will be stopped once he or she has achieved to steady-state heart rates.

YMCA bike test: post test procedure

- The client should cool down at work right equivalent to, or lower then, the first stage. - As the client cool down on the cycle, continue to observe him or her, as negative symptoms can arise immediately post exercise. - Plot HR against workload to estimate VO to Max: * determine the subjects MHR and draw line across the graph at this value * plot to study state heart rates between 110 and 155 BPM against the perspective workload performed * draw line through the HR coordinates and extend the line to MHR. If more than two points are use, draw line of best fit between the coordinates if necessary. * Drop a line perpendicular from this point to the baseline to determine the estimated VO to Max indicated along the axis

1 - RM bench press test: administration

- The client should warm up with one set of light resistance (50% of anticipated 1 - RM weight) that allows 5 to 10 repetitions, and the rest for one minute. - Based on the clients warm up effort, determine suitable starting workload for the second set that allows for 3 to 5 repetitions (70 to 75 % of the anticipated 1-rm weight), and then allow the client to rest for one minute. Using the following guidelines for determining workload increases throughout this test: - in general, increased by approximately 5 to 10%. - Next, have the client perform one heavy set of 2 to 3 repetitions at 85 to 90% of the anticipated 1 - RM weight and rest for two minutes. - Based on the clients third set, determine the next workload to find the clients 1 - RM effort. The 1-RN chart provided can be used to make these calculations. For example, if Jose complete five repetitions at 185 pounds, this represents 87% of his one - RN. therefore, the way attempted for his first 1 - RM trail could be set at 213 pounds. - Allow The client to attempt this set. If the client is successful, they should rest for 2 to 4 minutes and repeat the 1- RM effort with a heavier load. - If the attempt was unsuccessful, decrease the load accordingly (by 2.5 to 5% ) and have a client try again after resting for 2 to 4 minutes. - Continued up or down increments until a true one - RM is achieved. Ideally, the client should achieve his or her 1 -RM in 3 to 5 testing sites. - calculate relative strength and record that value.

YMCA bike test: protocol and administration

- each stage is three minutes long. The first workload is set at 150 KGM/MIN (25 W) or 0.5 kg. - continually coach the client to maintain the 50 RPM cadence. Measure and record HR and RPE at the end of each minute; measure and record BP at the start of the third minute. Before progressing to the next stage, the HR at the end of the third minute must be within five BPM of the HR at the end of second minute to indicate attainment of HRSS. If the subject has failed to achieve HRSS between these two time frames, have him or her perform another minute at the same workload. During the last 15 seconds of stage one, measure the clients heart rate. This HR will determine which workload follows in stage two. For example, if the clients HRSS is 94 bpm at the end of stage one, he or she will proceed to 450 KGM/MIN (75 W) during stage two; if the clients HRSS is in the eight BPM, here she will proceed to 600 KGM/MIN (100 W) during stage two. Once a column is selected for stage two, the next to work laws must remain consistent with each specific column. - continue to record HR, RPE, and BP for each stage. - The tension settings may loosen during the test. Is important for the tester to pay attention to both the settings in the cadence throughout the test ensure a consistent work lights. Additionally, discourage the client from talking during the test, as the effort to talk razor the heart rate, artificially elevating HR response to the workloads perform. Do you some practice of signal should be encouraged (e.g., thumbs up and thumbs down). - to ensure an accurate test, at least two stages must be completed to plot the appropriate HR response. These HR measurements must be between 110 BPM and 85% of an HR, or 70% of heart rate reserve. Also, the exercise HR in the second and third minutes of stage two must be within five BPM of each other. If the H ours are less than six BPM apart between the second and third minutes, the client will continue for one more minute at the same workload and effort to achieve HRSS. ** approximately 10% of subjects will not achieve the HRss, So the test should be discontinued, as it will not be valid.

RPE category ratio scale

0-10 0 nothing at all 0.5 very, very weak 1 very weak 2 week 3 moderate 4 somewhat strong 5 strong 6 7 very strong 8 9 10 very, very strong *MAXIMAL

Ratings of perceived exertion (RPE)

6-20 scale 6 7 very, very light 8 9 very light 10 11 fairly light 12 13 somewhat hard 14 15 hard 16 17very hard 18 19 very, very hard 20

Chest skinfold body fat measurement (men)

A diagonal skinfold taken midway between the anterior axillary line (crease of the under arm) and the nipple.

Suprailium skinfold body fat measurement (women)

A diagonal fold following the natural line of the iliac crest taken immediately superior to the crest of the ileum and in-line with the anterior axillary line.

Second ventilatory threshold (VT2)

A metabolic marker that represents the point above which high-intensity exercise can only be sustained for a brief interval due to an accumulation of lactate. This is the second disproportionate increase in ventilation. It occurs at the point where lactate is rapidly increasing with intensity, and represents hyperventilation even relative to the extra CO2 that is being produced. It probably represents the point at which blowing off the CO2 is no longer adequate to buy for the increase in assiduity that is occurring with progressively intense exercise. VT2 is the highest intensity that can be sustained for 30 to 60 minutes in well-trained individuals.

Triceps skinfold body fat measurement (women)

A vertical fold on the posterior midline of the upper arm taken halfway between the acromion (shoulder) and olecranon (elbow) process.

Abdominal skin fold body fat measurement (men)

A vertical skinfold taken 2 cm (1 inch) to the right of the umbilicus

Thigh skinfold body fat measurement (women)

A vertical skinfold taken on the anterior midline of the thigh between that inguinal crease at the hip and the proximal border of the patella.

Thigh skinfold body fat measurement (men)

A vertical skinfold taken on the anterior midline of the thigh between the inguinal crease at the hip and the proximal border of the patella.

First ventilatory threshold (VT1)

Also called the crossover point, VT1 represents a level of intensity at which blood lactate accumulates faster than it can be cleared, which causes the person to breathe faster in an effort to blow off the extra CO2 produced by the buffering of acid metabolites. Prior to this intensity, fats are the major fuel source in only small amounts of lactate are being produced. The cardio respiratory challenge the body lies with inspiration and not with expiration of additional amounts of CO2. Pass the crossover point, however, ventilation rates begin to increase exponentially as oxygen demand outpaced oxygen delivery system and lactate we can circulate in the blood. Consequently, respiratory rate increase. In well-trained individuals, VT1 is approximately the highest intensity that can be sustained for 1 to 2 hours of exercise. In elite marathon runners, VT1 is close to their competitive pace. As long as the exerciser can speak comfortably, here she is almost always below VT1.

Hydrostatic weighing

Also called underwater weighing, it is considered the benchmark for measuring body composition. There's only a 1.5 to 2.0% margin of error. Most other methods of measuring body composition are based on formula is derived from underwater weighing research. Based on the Archimedes principle: Density = mass/volume This method measures the amount of water a person displaces when completely submerged, thereby indirectly measuring body fat the body density. It is not generally practical in a fitness center setting.

Submaximal talk test for VT1: pre-test procedure

As this test involves small, incremental increases in intensity each individual, the testing stages need to be the predetermined. The goal is to incrementally increase workload in small quantities to determine VT1. Large incremental increase may result in individual passing through VT1, thereby invalidating the test. - recommended workload increases are approximately 0.5 mph, 1% grade, or 15 to 20 Watts. - Objective is to increase heart rate at each stage by approximately 5 bpm. - plan to complete this test with an 8 to 16 minutes to ensure heart rate is achieved at each stage Measure pre-exercise heart rate and blood pressure if necessary, both sitting and standing, and then record the values on the testing form. Toward the latter part of each stage (i.e., last 20 to 30 seconds,), measure the heart rate and then asked the client to recite the Pledge of Allegiance three times or another predetermined passage your combination of phases. The ability to talk without difficulty will be evaluated.

Muscular endurance testing

Assesses the ability of a specific muscle group, or groups, to perform repeated or sustain contractions to sufficiently invoke muscular fatigue. Simple field test can measure muscular endurance with out much equipment or advanced training. When considering assessments for muscular endurance, trainers should always determine the relevancy and appropriateness of the assessments for their clients. The following are some important things to consider prior to any muscular endurance testing: - Remember to always screen for low back pain and other orthopedic issues before performing any of these assessments. - As with any test, any indication of pain during a test American media termination of the test a referral to a more qualified professional. - If a client has a health history of orthopedic issues such as diagnosed low back pain or is currently experience pain and/or discomfort, these test should not be performed until he or she has consulted with the doctor. What is most important things to observe during testing is that the client is maintaining proper exercise form with each repetition and/or the recommended pasture for the specific exercise movement. If only tester described for muscular endurance testing: Push-up test Curl up test Bodyweight squat test

1 - RM bench press test

Assesses upper extremity strength using a fundamental upper extremity movement: the bench press. It is only suitable for individuals who demonstrate proper form in performing a bench press and are free from a history shoulder problems.

Body composition measurement techniques

Bioelectrical impedance DXA scans Hydrostatic weighing or underwater weighing Near infrared interactants Skinfold measurements Whole body air displacement plethysmography

Body size measurement techniques

Body mass index Girth measurements, including waist to hip ratio Height Wheat

YMCA bike test: equipment

Cycle ergo meter Stopwatch HR monitor with chest strap Metronome (optional) Sphygmomanometer RPE chart

Cardio respiratory assessment test

Cycle ergo meter tests: - YMCA bike test Ventilatory threshold testing: - submaximal talk test for VT one - VT to threshold test Field tests: - Rockport fitness walk test (1 mile) - 1.5 mile run test Step tests: - YMCA submaximal step test (12 inches)

1 - RM leg press test: procedure

Client assumes a seated position with both feet planted firmly on the foot plate. The range of motion during the leg press begins with the lakes fully extended, but not hyper extended, with heels flat on the surface, and ends at a 90° bent knee position with the knees aligned with or behind the toes. The client should inhale slowly lowering the weight and exhale wall extending the legs. Valsalva maneuver should be avoided. Instruct the client to avoid locking the knees and not to exceed a bent knee angle of 90°. Ensure proper foot placement to avoid undue strain on the knees. Encourage the client to perform a few practice trails to ensure proper technique. The goal of the test is to determine the 1- RM. It is important not to fatigue the client by having them perform too many unnecessary repetitions. Finding a suitable starting weight is important. The responsibility of the spotter include providing assistance with pushing the rack during an incomplete attempt.

Cycle ergometer testing contraindications

Cycle ergometer testing should be avoided when working with: - obese individuals who are not comfortable on the standard seats or are physically unable to peddle at the appropriate cadence. - Individuals with orthopedic problems that limit knee range of motion to less than 110°. - Individuals with neuromuscular problems who cannot maintain a cadence of 50 rpm (rpm)

1 RM squat test: protocol and administration

Client should warm up with one set of light resistance (50% of anticipated 1 - RM weight) that allows 5 to 10 repetitions, and there and then rest for one minute. Based on the clients warm-up effort, determine a suitable workload for the second set that allows for 3 to 5 repetitions (70 to 75% of anticipated 1RM weight) and then allow the client to rest for one minute. Use the following guidelines to determine workload increases throughout this test: - increase the weight by 10 to 20% Next, have a client perform one heavy set of 2 to 3 repetitions at 85 to 90% of the anticipated 1 RM weight and rest for two minutes. Based on the clients third set, determine the next workload to find the clients 1 RM effort. For example, if Jose completes 2 repetitions at 220 lbs, this represents 95% of his 1 RM. Therefore, the weight attempted for his first 1 RM trial could be set at 233lbs. Allow the client to attempt this set. If the client is successful, here she should rest for 2 to 4 minutes and repeat the 1 RM effort with a heavier load. If the attempt was unsuccessful, decrease the load accordingly (by 2.5 to 5%) and have a client try again after resting for 2 to 4 minutes. Continued up or down increments until eight through one RM is achieved. I Deleigh, the client should achieve his or her one hour and in 3 to 5 testing stats. The final successful load is recorded as the absolute strength. Record weight, progressions, sets, repetitions, and any other comments on the clients progress and testing form Calculate relative strength and record that value as well

1 -RM leg press test: protocol and administration

Client should warm up with one set of light resistance (50% of anticipated 1 - RM weight) that allows 5 to 10 repetitions, and there and then rest for one minute. Based on the clients warm-up effort, determine a suitable workload for the second set that allows for 3 to 5 repetitions (70 to 75% of anticipated 1RM weight) and then allow the client to rest for one minute. Use the following guidelines to determine workload increases throughout this test: - increase the weight by 10 to 20% Next, have a client perform one heavy set of 2 to 3 repetitions at 85 to 90% of the anticipated 1 RM weight and rest for two minutes. Based on the clients third set, determine the next workload to find the clients 1 RM effort. For example, if Jose completes three repetitions at 350lbs, this represents 93% of his 1 RM. Therefore, the weight attempted for his first 1 RM trial could be set at 376lbs. Allow the client to attempt this set. If the client is successful, here she should rest for 2 to 4 minutes and repeat the 1 RM effort with a heavier load. If the attempt was unsuccessful, decrease the load accordingly (by 2.5 to 5%) and have a client try again after resting for 2 to 4 minutes. Continued up or down increments until eight through one RM is achieved. I Deleigh, the client should achieve his or her one hour and in 3 to 5 testing stats. The final successful load is recorded as the absolute strength. Record weight, progressions, sets, repetitions, and any other comments on the clients progress and testing form Calculate relative strength and record that value as well

1 - RM squat test: procedure

Clients should stand behind a wreck bar that is positioned below the shoulders, but above the nipple line. They should grab the bar with a closed, pronated grip, hands placed wider than shoulder width apart, and step under the bar with the feet in a split stance position to unwrap the bar. Position the barbell in the high bar position (i.e., the bar is placed above the posterior deltoid, resting on the upper trapezius at the base of the neck). Note: more experience lifters me opt for the low bar position, where the bar is placed across the posterior deltoid along the spine of the scapulae. The client engages the core and abdominal muscles to brace the trunk, then use the lower extremity to unwrap the bar and move into the starting position. Client stands with the feet shoulder width apart, back neutral, feet flat, chest up and out, and head neutral or position facing slightly upward. The lowering phase is initiated with flexion at hips first, pushing the buttocks backward prior to bending the knees. It's ensures a more natural hinge motion at the knees, reducing the stress is across the joints. Range of motion during the squat is from standing with Lake Street to a squatting position with the knees bent slightly more than 90°, or until the thighs are parallel to the floor. Client inhales during the lowering phase and exhales during the lifting phase. Valsalva maneuver should be avoided. Throughout the movement, the heels must remain in contact with the floor, and the upward phase is performed by pushing through the heels. Instruct the client to avoid locking the knees and not to exceed a parallel with the floor position with the thighs. Encourage the client to perform a few practice trials to ensure proper technique. The goal of this test is determine the clients one RM. Is important not to fatigue the client by having them perform too many unnecessary repetitions.

YMCA bike test

Common cycle ergometer testing, the test is commonly used in university settings in clinical research, and is therefore important for personal trainers to understand the protocol and applications. This test measures HR response to incremental (and predetermined) three minute workloads that progressively elicit higher heart rate responses. The HRSS responses are then plotted on a graph against workloads performed. As exercise HR correlates to VO2 score, the HR response line is extended to determine maximal effort (i.e., MHR) and estimate the individuals VO2Max.

lean body mass (LBM)

Composed of muscles, connective tissue's, bones, blood, nervous tissue, skin, and organs. It is metabolically active tissue that allows the body to perform work.

Cardiorespiratory fitness testing

Defined by how well the body can perform dynamic activity using large muscle groups and moderate to high intensity for extended periods of time. CRF depends on the efficiency and interrelationship of the cardiovascular, respiratory, and skeletal muscle systems. Exercise testing for cardiorespiratory fitness is useful to: - determine functional capacity, using predetermined formulas based on age, gender, and in some cases, bodyweight - determine a level of cardio respiratory function [commonly defined as either maximal oxygen uptake (VO2max) or metabolic equivalent (MET) level] that serves as a starting point for developing goals for aerobic conditioning. - Determine any underlying cardiorespiratory abnormalities that signify progress of stages of cardiovascular disease - periodically reassess progress following a structured fitness program.

Muscular fitness testing

Encompasses both muscular endurance and muscular strength. Muscular endurance represents a muscles ability to resist fatigue and perform work for successive repetitions, while muscular strength to find some muscles ability to overcome external resistance. Both are essential health related fitness components.

General body fat percentage categories - women

Essential fat - 10-13% Athletes - 14-20% Fitness - 21-24% Average - 25-31% Obese - 32% and higher

General body fat percentage categories - men

Essential fat - 2-5% Athletes - 6-13% Fitness - 14-17% Average - 18 -24% Obese - 25% and higher

Bodyweight squat test: procedures and protocol

Evaluate the depth of the squat using the following criteria: - the thighs which parallel to the floor. It is permissible to allow individuals to move through a reduced range of motion and record the data on the testing form to be used for comparison later on in the program. To enhance balance and stability, the client may extend his or her arms to the side or front surveillance. The goal the test is complete as many controlled and proper repetitions as possible. What's the client exhibits fatigue we're here she can no longer complete a full repetition, terminate the test. This includes an inability to fully lower into the down position, pausing to rest, Or faltering as he or she stands. Encourage the client to practice this movement prior to attempting the test. When ready the client begins for for me squat repetitions. Count only complete repetitions until any test termination criteria is reached. Use the information presented in a predetermined table to categorize the clients performance.

Waist to hip ratio norms - males

Excellent - < 0.85 Good - 0.85 -0.89 Average - 0.90-0.95 At risk - >0.95

Waist to hip ratio norms - females

Excellent - <0.75 Good - 0.75-0.79 Average - 0.80-0.86 At risk - >0.86

YMCA bike test protocol chart

First stage - 150 KGM/MIN Second stage HR: <80 = 750 KGM/MIN HR: 80-89 = 600 KGM/MIN HR: 90-100 = 450 KGM/MIN HR: >100 = 300 KGM/MIN Third stage HR: <80 = 900 KGM/MIN HR: 80-89 = 750 KGM/MIN HR: 90-100 = 600 KGM/MIN HR: >100 = 450 KGM/MIN Fourth stage HR: <80 = 1,050 KGM/MIN HR: 80-89 = 900 KGM/MIN HR: 90-100 = 750 KGM/MIN HR: >100 = 600 KGM/MIN

Skill related assessments (excluding balance assessments)

Focuses on the following components: - anaerobic power - anaerobic capacity - speed - agility - reactivity - coordination

Health related assessments

Focuses on the following components: - cardiorespiratory fitness - body composition and anthropometry - muscular endurance - muscular strength - flexibility

Waist circumference

For every 1 inch increase in waist hurts circumference in men, the following associated health risks are found: - blood pressure increases by 10% - blood cholesterol level increases by 8% - high density lipoprotein (HDL) decreases by 15% - triglycerides increases by 18% - metabolic syndrome risk increases by 18% Many of the test measuring body size and proportion's can be used in conjunction with body composition testing. Testing protocols are basically the same for all of the anthropometric tests: - Test should be performed prior to exercise - the trainer should explain the procedure for each test ensure that the clients comfortable with the proposed measurement sites - each measurement must be performed using the precise landmarks - the trainer should record values in the testing form and evaluate and classify this clients measurements using normative data - Trainers should discuss health and fitness concerns related to abnormal readings and educate clients on strategies to reduce personal risk and improve overall health.

Rockport walk test: evaluation of performance (females)

Formula: VO2 (mL/kg/min) = 132.853 - (0.1692 x weight in kg) - (0.3877 x age) - (3.265 x walk time expressed in minutes to the nearest 100th) - (0.1565 x HR) Example: Jessica, a 26-year-old client weighing 125lbs, completes the 1 mile walk in 16:40 with an immediate post exercise heart rate of 132 bpm. VO2max = 132.853 - (0.1692 x 56.8) - (0.3877 x 26) - (3.265 x 16.67) - (0.1565 x 132) 132.853 - 9.61 - 10.08 - 54.43 - 20.66 38.07 ml/kg/min - record the values on the testing form. It is also important to include weather, surface conditions, or any other variables that may have an impact on overall time. - continue to observe the client, as negative symptoms can arise immediately post exercise. - evaluate the client's score using a predetermined table to classify performance using normative data.

Rockport walk test: evaluation of performance (males)

Formula: VO2 (mL/kg/min) = 139.168 - (0.1692 x weight in kg) - (0.3877 x age) - (3.265 x walk time expressed in minutes to the nearest 100th) - (0.1565 x HR) - record the values on the testing form. It is also important to include weather, surface conditions, or any other variables that may have an impact on overall time. - continue to observe the client, as negative symptoms can arise immediately post exercise. - evaluate the client's score using a predetermined table to classify performance using normative data.

Girth measurements

Good predictors of health problems (e.g., we circumference as it relates to heart disease), but an over all body assessment will also provide motivation as clients see changes in their body dimensions. When taking girth measurements, Percision is necessary to validate the results. Ensure accuracy, the personal trainer must use exact anatomical landmarks for taking each measurement.

Muscular strength testing considerations and contraindications

Many strength tests are performed using free weights, so proper form and control are necessary elements. Novice exercisers may not have the familiarity or skill to handle the heavier free weights. Beginning exercisers are often unsure of their abilities and tend to quit before their true maximum. Proper breathing patterns are necessary. Client should avoid the Valsalva maneuver or any other form of breath holding. Individuals with hypertension and/or a history of vascular disease should avoid a 1 - RM testing protocol.

Girth measurement procedures

Measure precisely and consistently All measurements should be made with a non-elastic, get flexible tape The tape should be snug against the skin surface without pressing into the subcutaneous layers. Individual should wear thin, formfitting materials that allow for accurate measurements. Trainer should rotate through the battery of sites, initially measure each site only wants. Duplicate measurements should be taken of each site. If a quarter values are not within 5 mm, it is necessary to remeasure. Trainer should wait 20 to 30 seconds between measurements to allow the skin and subcutaneous tissue to return to its normal position.

Push-up test

Measures upper body endurance, specifically of the pectoralis muscles, triceps, and interior deltoids. Due to common variations in upper body strength between men and women, women should be assessed while performing a modified push-up. The push-up is not only useful as an a valuation tool for measuring upper body strength and endurance, but is also a prime activity for developing and maintaining upper body muscular fitness. this test may not be appropriate for clients with shoulder, elbow, or wrist problems. Alternate muscular endurance test or the Cooper 90° push-up test (where the elbows do not exceed a 90° angle) maybe more appropriate. A major problem associated with tasks that require performance to fatigue is that the point of exhaustion or fatigue is highly influenced by individual's level of motivation. Novice exercisers may not push themselves to the maximal point of exertion.

Three sites for skin fold body fat measurement

Men: - chest - thigh - abdominal Women: - triceps - thigh - suprailium

Field testing

Most feel test are simple to administer, involve very little expense, and can be used for testing multiple clients. Many of the field test described can also be self-administered, allowing clients to periodically reassess their own progress. These assessments off a reliable testing methods for a personal trainer he does not have access to traditional testing equipment found in a fitness center or health club. Since many of the field test can be performed outside, it's important to be mindful of extreme weather conditions and avoid exercise testing during extreme heat and humidity or when the weather turns cold. Examples: - Rockport fitness walk test - 1.5 mile run test Field test is not appropriate in extreme weather conditions, for individuals with health challenges that would preclude continuous walking, or for individuals with breathing difficulties exacerbated pollution or outdoor allergens. Running tests are not recommended for those who are deconditioned.

1 - RM - repetition table

Much of the research to establish the 1-RM repetition table was primarily based on research using trained male athletes. The table is based on single set research in the values may need to be lowered with multiple set training. The tables drive from bench pressed, squat, and power clean exercises and has not been effectively validated using other exercises. The table is based on freeway exercises in the valleys may need to be adjusted for machine based exercises. This table has demonstrated accuracy for loads greater than 75% 1 - RM and is not as accurate for lower intensity is.

Muscular strength testing

Muscular strength is an important component of physical fitness. Strength is dependent on variables such as muscle size (diameter), liquid, and neurological adaptations. Maintaining muscular strength is important for everything from performing of ADL to sports performance. Strength to be expressed as either absolute strength or relative strength. Absolute strength is defined as the greatest amount of weight that could be lifted at one time. In sports science, this is defined as a one repetition maximum (1 - RM). On the other hand, relative strength takes a persons body weight consideration and is used primarily when comparing individuals. Just as in previous assessments, it is important to understand the goals of the client being tested and then choose test that are associated with those goals. - Does the client want to improve overall function where is here she interested in precise performance gains? - Is the client interested in total body fitness or is he or she interested in specific muscle fitness (e.g., to rehabilitate an injury)? - Does the client need to enhance muscular power, strength, and/or endurance? For example, 1 - RM is not well correlated to muscular endurance. The following strength test are used by trainers: -1 -RM bench press test - 1 - RM leg press test - 1 - RM squat test

YMCA submaximal step test: protocol and administration

On the trainers cue, client we can step in and stop watching started. The trainer can coach the initial steps to make sure the clients keeping pace with a metronome. Cue the time remaining to allow the client to stay on task. Metronome cadence should be 96 clicks per minute. At the three minute mark, the test is stopped in the client immediately sits down. Count the clients heart rate for one entire minute. The clients one minute post exercise HR is recorded on the testing form. Encourage a 3 to 5 minute cooldown file by stretching of the lower extremities. Classify the client score using a predetermined table and a quarter values on the testing form. Continue to observe the client as negative symptoms gonna rise post exercise

Submaximal talk test for VT1: protocol and administration

Once the client has warmed up, adjust the workload intensity so the clients HR is approximately 120 bpm, or an intensity level of 3 to 4 on a 10 point scale. Begin the test, maintaining the intensity until HRss is achieved. Record this value. Ask the client to recite something from memory or read aloud continuously for 20 to 30 seconds. Upon completion of the recital or reading, ask the client to identify whether he or she thought the test was easy, uncomfortable to challenging, or difficult. If VT1 is not achieved, progress with the successive stages, repeating the protocol each stage until beauty one is reached. What's the heart rate at VT1 is identified, progress to the cooldown phase for 3 to 5 minutes. This test should be ideally conducted on two separate occasions with the same exercise modality to determine an average VT1 heart rate.

YMCA Submaximal Step Test

One of the most popular step tests used to measure cardiorespiratory endurance and is considered suitable for low risk, apparently healthy, non-athletic individuals between ages of 20 and 59. This particular test uses any 12 inch step, with the Reebok step being utilized most frequently and fitness settings (for risers plus the platform).

Overweight vs. Overfat

Overweight is defined as an upward deviation in bodyweight, based on the subject height. Most normative data defines overweight as 20% or more above ideal weight. Since only height and weight are factored into the equation, excess body weight could be attributed to either fat mass or lean tissue. Overfat, a more accurate depiction of body composition, indicates an excess amount of body fat.

VO2Max conversion

Oxygen uptake is dependent on the size of the individual being tested. To compare a VO2Max among individuals of different weights, oxygen uptake (in millimeters) must be divided by body weight (in kilograms). To calculate this conversion, perform the following steps: - convert L/minute to ML/minute by multiplying by 1000 - convert body weight in pounds to kilograms by dividing by 2.2 -divide ML/KG Oxygen uptake is always measured per minute, so the units become ML/KG/MIN.

1 - RM leg press test

Test assesses lower extremity strength using a stable, supported movement. It is only suitable for individuals to demonstrate proper form and performing a leg press and are free of low back for me plan.

1 - RM squat test

Test assesses lower extremity strength using an unsupported, functional movement. It is only suitable for individuals who demonstrate proper form when performing a squat and are free of low back pain or any pain.

Rockport fitness walking test (1 mile)

The purpose of this test is the estimate VO2max from a client immediate post exercise heart rate. This test involves a completion of a 1 mile walking course as fast as possible. The VO2max is calculated using the clients immediate post exercise HR and his or her 1 mile walk time. It's just a suitable for many individuals, easy to administer, and it's inexpensive to conduct. However, considering that walk he may not elicit much of a cardiorespiratory challenge to condition individuals, this test will generally under predict the VO2max in fit individuals and is therefore not appropriate for that population growth.A running track is the preferred testing the surface. This test is also suitable for testing large groups of people, and clients can periodically reassess their own fitness levels by self administering this test. This method of testing would also be preferred for a client intends to walk/run outdoors as his or her mode of fitness training. Research has shown that clients using the treadmill or walking on track achieved similar VO2Max results. When the weather is inclement and/or a track is it not available, I treadmill test can be administered.

Body composition

The ratio of body fat to lean body tissue

Curl up test: procedures and protocol

The starting position requires the client to be supine, with feet flat on the floor, both knees bent to a 90° angle, and arms crossed at the chest. Cue the client to perform a control curl up to lift the shoulder blades off the mat, and then to lower the torso back down to momentarily rest of shoulders complete on the mat. The head does not need to touch the map. Instruct the client to exhale on the way up and inhale on the way down. Encourage the client to perform a few practice or warm up repetitions prior to the test. The client starts in the down position and begins on the trainers instruction. Count each complete curl up until the client reaches fatigue. Make sure the client is not holding his or her breath during the test. Record the clients score in the testing form as the maximum number of curl ups completed. Classify the clients score using a predetermined table.

Push-up test: protocol and administration

The test starts in the down position and the client can begin the test whenever he or she is ready. Count each complete push up until the client reaches fatigue. A complete push-up requires for elbow extension with the straight back in rigid torso in the up position, and the chest touching the trainers fest, roll towel, or foam block, without rest in the stomach or body on the mat in the down position. The test is terminated when the client is an able to complete a repetition or fails to maintain proper technique for two consecutive repetitions. Record the score on the testing form. Classify the clients score using a predetermined table.

Waist to hip ratio

The waist to hip ratio helps differentiate android (or apple-shaped) individuals from those who are gynoid (or pear-shaped). Those who are apple shaped carry excess fat in the abdominal area, while pear-shaped individuals Carrie excess fat in the hips and thighs. So any extra fat weight is detrimental to a persons health, those who are android and have a high WHR have a greater health risk. To determine a clients WHR, the waist measurement is divided by the hip measurement.

Bodyweight squat test

This test assesses muscular endurance of the lower extremity when performing repetitions of a squat and stand movement. This test is only suitable for individuals who demonstrate proper form when performing a squat movement. It can be used to effectively gauge relative improvements in a clients lower extremity musculature ants. While this test mimics a primary movement that most image it will perform on a daily basis, it may not be suitable for: -A deconditioned for frail client with lower extremity weakness -A client with valence concerns -A client with orthopedic issues, especially in the knees. -A client who fails to demonstrate proper squatting technique.

Submaximal talk test for VT1

This test is best before museum HR telemetry (HR strap and watch) for continuous monitoring. To avoid missing VT1, exercise increments need to be small, increasing steady-state HR by approximately 5 bpm per stage. Consequently, this test will require some preparation to determine the appropriate increments that elicit a five BPM increase (0.5 mph, 1% incline, or 1 to 2 levels on a bike/elliptical trainer are typical). Once increments are determined, the time needed to reach steady-state HR during the stage must also be determined. The endpoint of the test is not a predetermined heart rate, but it is based on monitoring changes in breathing rate (technically metabolic changes) that are determined by the clients ability to recite a predetermined combination of phrases. The objectives of the test or to measure the HR response at VT1 by progressively increasing exercise intensity in achieving steady state at each stage, as well as to identify the HR where the ability to talk continuously becomes compromised. This point represents the intensity with the individual can continue to talk while breathing with minimal discomfort and reflect and associated increase in title volume that should not compromise breathing right or the ability to talk.

VT2 threshold: test procedures and protocols

This test is best performed using each are Telemann tree for continuous monitoring. This should only be performed by clients were deemed low to moderate risk and who are successfully training in phase 3 of the ACE IFT model. The client should perform a light warm up for 3 to 5 minutes, maintaining a heart rate below 120 bpm. Begin the test by increasing the intensity to the predetermined level. Allow the individual to make changes to the exercise intensity is needed during the first few minutes of the belt. Remember, he or she needs to be able to maintain the selected intensity for 20 minutes. During the last five minutes of exercise record the heart rate at each minute interval. Use the average HR collected over the last five minutes to account for any cardiovascular drift associated with fatigue, thermoregulation, and changing blood volume. Multiply the average HR attained during the 15 to 20 minute high-intensity exercise belt by 0.95 to determine the VT2 estimate. VT2 is commonly related to performance. For example, if two athletes with the same VO2max are competing, the athlete with a higher VT2 will outperform the other athlete. VT2 is improved by endurance training and high intensity training. At these intense training levels, the body can respond and adapt to the increased workload, thereby clearing the blood lactate at a more efficient rate.

1.5 mile run test

This test is used by the U.S. Navy to evaluate cardiovascular fitness levels of it's personal. The purpose of this test to measure cardiovascular endurance and muscular endurance of the lakes. Like the rockport walk test the goal of this test cover the required distance in the least amount time. A running track is the preferred setting. Due to the intense nature of running, this is not suitable for less condition individuals. Effective pacing is important for a successful outcome.

Ventilatory threshold testing

This testing is based on the physiological principle of ventilation. During submaximal exercise, ventilation increases linearly with oxygen uptake in carbon dioxide production. This occurs primarily through an increase in title volume (i.e., the volume of air inhailed and exhaled per breath). At higher or near maximal intensities, the frequency of breathing becomes more pronounced and minute ventilation (VE) (measured as the volume of air breathed per minute) rises disproportionately to the increase in oxygen uptake.

Curl up test

Used to measure abdominal strength and endurance. Like the push-up test, this test requires the client to perform to fatigue. The curl up is preferred over the full set up because it is a more reliable indicator of abdominal strength and endurance and is much safer for the exerciser. The full sit up requires additional recruitment of the hip flexors, which places increase load across the lumbar spine. Many clients are also inclined to pull on the neck in an effort to generate momentum during a full set up, potential increase in the risk for injury in the cervical region. Most clients will be able to perform the curl up test unless they suffer from low back pain back problems. The curl up test is an easy and inexpensive method of evaluating abdominal strength and endurance. the following should be considered prior to the performance of abdominal strength assessments: - Clients with low back concerns should check with their physicians prior to attempting this exercise. - Clients with cervical neck issues may find that this exercise exacerbates their pain. All clients should be encouraged to relax the neck and rely on their abdominal muscles to do the work.

Cycle ergometer testing

Useful assessment assessment tools to estimate VO2Max without maximal exertion. As long as the heart rate has achieved a steady-state at an appropriate workload, exercise HR can be used to predict VO2Max. The tests are performed in a controlled environment, using stationary cycles, some of which are specifically designed for fitness testing. It is also easier to manually measure exercise HR and BP because arms are relatively stationary as compared to treadmill testing. For those with balance problems or unfamiliarity with the treadmill, cycle ergo meter testing is preferred. There are also some disadvantages. It may underestimate the clients actual cardiorespiratory fitness, since the client may prematurely experience leg fatigue. The exercise BP may also be higher than if the client was testing using a treadmill. This is due to prolonged muscle contractions, likely caused by the slow, control cadences of the test protocols themselves.

VT2 threshold test

VT2 is equivalent to another important metabolic marker called the onset of blood lactate accumulation (OBLA), the point at which blood lactate accumulates at rates faster than the body can buffer and remove it. This marker represents an exponential increase in the concentration of blood lactate, indicating an exercise intensity that can no longer be sustained for long periods, represents the highest sustainable level of exercise intensity, strong marker of exercise performance. This method of testing requires an individual to sustain the highest intensity possible during a single about a steady state exercise. This obviously mandates high levels of conditioning inexperience and pacing. Consequently, VT2 testing is only recommended for well conditioned individuals with performance goals. In general, the intensity that can be sustained for 15 to 20 minutes is higher than what could be sustained for 30 to 60 minutes and conditioned individuals. To predict the H our response at VT to using a 15 to 20 minute test, trainers can estimate that the corrected heart rate response would be equivalent to approximately 95% of the 15 to 20 minute each hour average. For example, if an individual's average sustainable heart rate for a 20 minute bike test is 168 BPM, his or her HR at VT two would be 160 bpm (168 BPM times 0.95).

Skinfold measurements

Very commonly used in a fitness setting. Skinfold calipers are used to pinch a fold of skin and fat. Approximately 50% of body fat is distributed just below the skin. Several sites on the body are typically measured. The measurements are plugged into an equation that calculates body fat percentage.

Waist circumference risk categories - females

Very low - < 27.3 inches Low - 27.3 - 34.7 inches Hi - 35.1 - 42.5 inches Very high - > 42.9 inches

Waist circumference risk categories - males

Very low - < 31.2 inches Low - 31.2 - 38.6 inches Hi - 39.0 - 46.8 inches Very high - >46.8 inches

Mid thigh circumference site procedures

With the subject standing and 1 foot on a bench so the knees flexed at 90°, a measure is taken midway between the inguinal crease and the proximal border of the patella, perpendicular to the long axis.

Calf circumference site procedures

With the subject standing erect (feet apart 8 inches), a horizontal measure is taken at the level of the maximal circumference between the knee and the ankle, perpendicular to the long axis.

Arm circumference site procedures

With the subject standing erect and arms hanging freely at the sides with hands facing the thighs, a horizontal measure is taking midway between the acromion and olecranon process

Buttocks/hips circumference site procedures

With the subject standing erect with the feet together, a horizontal measure is taken at the maximal circumference of the buttocks. This measure is used for the hip measure in a waist to hip ratio measurement.

Abdomen circumference site procedures

With the subject standing upright and relaxed, a horizontal measure is taken at the greatest anterior extension of the abdomen, usually at the level of the umbilicus.

Waist circumference site procedures

With the subject standing, arms at the side, feet together, and abdomen relaxed, a horizontal measure is taken at the narrowest part of the torso (above the umbilicus and below the xiphoid process). The national obesity task force (NOTF) suggest obtaining a horizontal measure directly above the iliac crest as a method to enhance standardization. Unfortunately, current formulae are not predicted on the N0TF suggested site

Forearm circumference site procedures

With the subject standing, arms hanging down word but slightly away from the trunk, and palms facing anteriorly, a measure is taken perpendicular to the long access at the maximal circumference

Upper thigh circumference site procedures

With the subject standing, legs slightly apart (4 inches), a horizontal measure is taken at the maximal circumference of the hip/upper thigh, just below the gluteal fold.

Maximal oxygen uptake

highest amount of oxygen the body can consume during aerobic work It is determined by estimatingHR atsubmaximalworkloads. Submaximal test is likely to underestimate her or over estimate the true maximum for a given individual. The true value of submaximal cardiorespiratory testing comes when the client can repeat the same test a few months later and then compare his or her individual test results