Exercise Testing and Prescription Midterm
What is the work rate (kg*m/min) for a given resistance (kg) in the YMCA cycle test
0.5 kp. = 150 kp/m/min (1 kp = 300 kp/m/min)
YMCA Cycle Test Procedures
1 How long is it going to take? (2-4 three minutes stages) line up seat with greater trochanter, 25 degrees or less at knee angle, take 2 What is the intensity? (depending on heart rate, increase intensity) 1st , based on HR - choose 2nd stage intensity. Start resistance set to 0.5 kp. = 150 kp/m/min (1 kp = 300 kp/m/min) Stage 3 intensity increase by .5 3 Cadence? 50 RPM (metronome set to 100) 4 What measurements will be taken? (HR and blood pressure every stage) -Record HR at 1:30, 2 min blood pressure, 3:20 take HR again until steady-state (2 consecutive HR within 5 beats per minute at least 1 min apart). Continue 1 more minute at the same pace and retest the HR. Complete when 2 consecutive stages are above 110 BPM. pre-test: Calibrate the cycle ergometer and check all equipment is functional. Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Adjust the cycle ergometer seat height and handlebar height. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Obtain resting heart rate and blood pressure measurements. See more details of pre-test procedures. description: The subject pedals on the cycle ergometer for 3 minutes at a resistance of 0 kg and a cadence of 50 (this is the warm-up). The subject then pedals for 3 minutes at 150 kgm/min (0.5 kg, 50 cadence). Start resistance set to .5 kp. = 150 kp/m/min (1 kp = 300 kp/m/min) Record HR at 1:30, 2 min blood pressure, 3:20 take HR again until steady-state (2 consecutive HR within 5 beats per minute at least 1 min apart). Continue 1 more minute at the same pace and retest the HR. Complete when 2 consecutive stages are above 110 BPM. (If these heart rate values are not within 5 bpm, continue for another minute and record the heart rate at 4 minutes. Based on the steady-state heart rate (HR) reached, increase the workload for the second stage based on the details listed in the table below. (note: 6 kgm/min = 1 Watt) For workloads beyond 4th stage, increase the intensity by 25 watts (0.5 Kp) until termination heart rate is reached (85% of age-predicted max). Cool down after the last stage has been completed. scoring: The aim is to achieve two consecutive workloads where the HR is between 110 bpm and 85% of the age‐predicted HRmax (220-age). One method of calculating the result is to plot the data on a graph, showing the workload on the x-axis and the heart rate on the y-axis. Plot the two last heart rates and extrapolate the line to the predicted maximum heart rate (220-age) and drop a line down from this point to read the predicted maximum workload from the x-axis. There are also formula that can be used to calculate the results. advantages: this is a simple test to administer, reasonably accurate and appropriate for ECG monitoring during exercise. disadvantages: the test score can be influenced by the variability in maximum heart rate in individuals. It would underestimate the fitness of those with a high maximum heart rate, and overestimate fitness with advancing age (as max HR reduces with age). As it is performed on a cycle ergometer, this test would favor cyclists.
What is a hypertensive response?
Above (either) 250/115
What is the major difference between Astrand and YMCA cycle tests?
Astrand is single stage, YMCA is multistage.
What is the cadence on the metronome for cycle, step, and curl-up tests?
Cycle: 50 RPM with two movements. Cadence for the metronome is set to 100. Step: step one foot up on the bench (1st beat), step up with the second foot (2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat.) Cadence for the metronome is set at 96 beats per minute (4 clicks = one step cycle) for a stepping rate of 24 steps per minute. Curl-up: Movement should be smooth and at the cadence of 20 curl-ups per minute (1 curl-up every 3 seconds). With 2 movements (up / down), set metronome to 40 beats per min.
Astrand Cycle Test: How do you choose the intensity?
Gender & Conditioning Level
Reason for Curl Up Test
Good strength and endurance of the abdominal muscles are important in promoting correct posture and pelvic alignment. The curl-up abdominal fitness test requires the participants to perform as many curl-ups as possible following a cadence of one every three seconds. purpose: The curl-up test measures abdominal strength and endurance, which is important in back support and core stability.
What is a hypotensive response
H
Describe how to adjust the Monarch cycle ergometer to fit your client.
Line up seat with greater trochanter with 25 degrees or less at knee angle.
What is the proper sequence for performing all the measurements for the YMCA cycle test. ie blood pressure and HR. Know what to look for during the test (ie. sign/symptoms, hypotensive/hypertensive responses)?
Record HR at 1:30, 2 min blood pressure, 3:20 take HR again until steady-state (2 consecutive HR within 5 beats per minute at least 1 min apart). Continue 1 more minute at the same pace and retest the HR. Complete when 2 consecutive stages are above 110 BPM. Hypotensive: Drop of 10 MLM or failure to increase BP with increase intensity Hypertensive: Above (either) 250/115
What are the standardizations and possible errors in taking a blood pressure and heart rate measurement?
Standardizations: Possible Errors:
Reason for Skinfold Assessment Test
Taking skinfold measurements is a common method for determining body fat composition. Calipers are used to measure the thickness of the skin at a range of sites around the body. Accurate measurement technique is important. purpose: to estimate body fat level by the measurement of skinfold thickness
Reason for Astrand Cycle Test
The Astrand Cycle Test is a submaximal cycle ergometer aerobic fitness test, based on the relationship between heart rate during work and percentage of maximal aerobic capacity. The Astrand cycle measures their Cardio-respiratory fitness, which will predict what risk factors they may have.
Reason for the YMCA Cycle Test
The YMCA Sub-Maximal Cycle Ergometer Test is a submaximal cycle ergometer aerobic fitness test. Based on the subject's heart rate response to several submaximal workloads, we can predict what workload, and therefore VO2max, they would have reached if they had continued until their maximum heart rate. The YMCA cycle measures their Cardio-respiratory fitness, which will predict what risk factors they may have.
YMCA Bench Press Test Procedures
The barbell load for men is 80 pounds and for women is 35 pounds. A metronome of 60 bpm (30 repetitions per minute). The participant lies on the bench, feet on floor, with a spotter ready. The bar is started in the down position (the weight is on the subject's chest) and the subjects perform full repetitions until fatigue or until the subject breaks the cadence. The number of consecutive repetitions recorded and compared to norms.
Reason for YMCA Bench Press Test
The purpose is to test muscular fitness to assess an individual's maximal strength and endurance in order to create an effective strength training program.
Reason for Hand Grip Dynamometer Test
The purpose of this test is to measure the maximum isometric strength of the hand and forearm muscles. Handgrip strength is important for any sport in which the hands are used for catching, throwing or lifting. Also, as a general rule people with strong hands tend to be strong elsewhere, so this test is often used as a general test of strength.
Reason for the Push Up Test
The push-up fitness test (also called the press-up test) measures upper body strength and endurance. There are many variations of the push-up test, with differences in the placement of the hands, how far to dip, the duration of the test and the method of counting the number of completed push-ups.
Reason for Sit and Reach Test
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.
Push-up Test Procedures for Measurement of Muscular Endurance
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Perform a standard warm-up. S procedure: A standard push-up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angle to the body. Keeping the back and knees straight, the subject lowers the body to a predetermined point, to touch the ground or some other object, or until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms extended. This action is repeated without rest, and the test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups. See push-up videos for some examples of push-up fitness tests. scoring: Record the number of correctly completed push-ups. Technique: Some variations of the push-up test are designed to make it easier for certain populations, which may be required when testing people with weak upper body strength such as children, females and the elderly. The traditional female push-up technique is with the knees resting on the ground, which is an option on the Home push-up test. The test can also be made easier by raising the upper body such as in the chair push-up test. How far to go down? In the President's Challenge version, an assistant places their hand at the point of 90 degree flexion to indicate the depth of the push-up. The Army and Navy also require the upper arms are at least parallel to the ground in the lowest position. In some tests, the body is lowered all the way to the ground, such as in the new US Army Hand Release push-up test where the hands are lifted off the ground, and the modified push-up test which adds a clap behind the back, which slows the test down rather than making it harder. Timed Test: A common version of the push-up test is to measure the maximum number of push-up in a set time, such as one or two minutes. The US Army push-up test is conducted over two minutes, and the Navy push-up test over one minute. The Chair Push Up variation measures the maximum number in 30 seconds. There are also untimed maximum push-up tests to determine the most you can do. Tempo test: like the running beep test, there are push-up beep tests where the push-ups are required to be done in time to an audio beep recording or following the rhythm of a metronome. For example, the tempo push-up test used in the FitnessGram, President's Challenge Fitness Awards and the Connecticut Physical Fitness Test, measures the maximum number of push-ups performed at a rate of one every three seconds (20 per minute). There is also the NHL push-up beep test, at a rate of 25 per minute. Isometric Test: There is also a version in which no push-ups are made, the Isometric Push-Up, in which the starting position is held for as long as possible. Alternative fitness tests to measure upper body strength are the pull-up or chin-up and flexed arm hang. target population: the push-up test is commonly used as a general test of strength. There are some sports in which upper body strength is particularly important. advantages: this test is easy and quick to perform, usually requiring minimal or inexpensive equipment. Many subjects can be tested at once.
Curp Up Test Procedures
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. procedure: The individual begins by lying on their back, knees bent at approximately 140 degrees, feet flat on the floor, legs slightly apart, arms straight and parallel to the trunk with palms of the hands resting on the mat. The fingers are stretched out and the head is in contact with the mat. The measuring strip is placed on the mat under the individual's legs so that their fingertips are just resting on the nearest edge of the measuring strip. The feet cannot be held or rest against an object. Keeping heels in contact with the mat, the student curls up slowly, sliding their fingers across the measuring strip until the fingertips reach the other side, then curls back down until their head touches the mat. Movement should be smooth and at the cadence of 20 curl-ups per minute (1 curl-up every 3 seconds). sit up testing scoring: Record the total number of curl-ups. The test is continued until exhaustion (e.g. the subject cannot maintain the set rhythm), or until they complete 75 curl-ups. The test is also stopped if the student has two technique warnings - if the heels come off the floor, the head does not return to the mat, or the fingertips do not reach the far side of the measuring strip. advantages: this test is simple and quick to perform requiring minimal equipment, and large groups may be tested all at once. disadvantages: a metronome with the correct cadence or the measuring strip may not always available, although it is possible to conduct the test without these.
Astrand Cycle Procedures
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Calibrate and adjust the cycle ergometer. Attach heart rate monitor. description: Allow the subject to warm‐up on the cycle ergometer for 2 to 3 minutes with a resistance of 0 kg and at a cadence of 50. Following this, the subject pedals for 6 minutes at a workload chosen to try and elicit a steady-state heart rate between 125 and 170 bpm. As a guide, the initial workload for men is between 300-600 kp/m/min (unconditioned) and 600-900 (conditioned). For women, 300-450 kp/m/min (unconditioned) and 450-600 (conditioned). Record heart rate every minute during the test. If the heart rate at 5 and 6 minutes is not within 5 beats/min, continue for one extra minute. If the steady-state heart rate achieved is not between 125 and 170 bpm, adjust the workload appropriately and continue for a second 6 minute period. Otherwise, the test is completed. scoring (nomogram): Generally the lower the steady-state heart rate the better your fitness. The steady-state heart rate and workload are looked up on the nomogram to determine an estimation of VO2max. Astrand scoring nomogram (Åstrand, I., 1960) scoring (formula): Here is also the formula (Buono et al. 1989) that the nomogram is based on, where predicted VO2max is in L/min, HRss is the steady heart rate after 6 min of exercise, and the workload in kg.m/min. To convert a load in watts to kg.m/min, multiply the watts by 6.12. Females: VO2max = (0.00193 x workload + 0.326) / (0.769 x HRss - 56.1) x 100 Males: VO2max = (0.00212 x workload + 0.299) / (0.769 x HRss - 48.5) x 100 age correction: There is an age correction factor to adjust the score depending on the age of the subject. correlation to VO2max is approximately 0.85 - 0.90. advantages: this is a simple test to administer, reasonably accurate and appropriate for ECG monitoring during exercise. disadvantages: the test score would be influenced by the variability in maximum heart rate in individuals. It would underestimate the fitness of those with a high maximum heart rate, and overestimate fitness with advancing age (as max HR reduces with age). As it is performed on a cycle ergometer, it would favor cyclists.
Skinfold Measurement Procedures
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Calipers should be calibrated for correct jaw tension and gap width. See more details of pre-test procedures. procedure: Skinfold measurement can use from 3 to 9 different standard anatomical sites around the body. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin and the underlying adipose tissue, but not the muscle. The calipers are then applied 1 cm below and at right angles to the pinch. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken. the sites: there are many common sites at which the skinfold pinch can be taken. See the descriptions and photographs of each skinfold site. results: Because of the increased errors involved, it is usually not appropriate to convert skinfold measures to percentage body fat (%BF). It is best to use the sum of several sites to monitor and compare body fat measures. In order to satisfy those who want to calculate a percentage body fat measure, there is a sample of equations for calculating this here. target population: suitable for all populations, though it is sometimes difficult to get reliable measurements with obese people. validity: using skinfold measurements is not a valid predictor of percent bodyfat, however they can be used as a monitoring device to indicate changes in body composition over time. It is important to maintain correct calibration of the calipers (more about calibrating calipers) reliability: the reliability of skinfold measurements can vary from tester to tester depending on their skill and experience. advantages: Skinfold measurements are widely utilized to assess body composition. It is a lot simpler than hydrostatic weighing and many of the other body composition techniques. After the original outlay for calipers, the daily tests costs are minimal. other considerations: some subjects may feel uncomfortable stripping down in front of the tester, therefore every effect should be made to make them feel comfortable. For legal reasons, it is wise to have another person present, and to have females testers for female subjects. The right side measurement is standard, though in some situations you may need to test someone on the left side. If so, you must record this and endeavor to always test on the same side for that person. Reasons for testing on the left side may include injuries, amputation, deformities, or other medical conditions.
Hand Grip Dynamometer Test Procedures
pre-test: Explain the test procedures to the subject. Prepare forms and record basic information such as age, height, body weight, gender, hand dominance. Calibrate dynamometer, adjust to suit the subject. procedure: The subject holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body. The handle of the dynamometer is adjusted if required - the base should rest on the first metacarpal (heel of palm), while the handle should rest on middle of the four fingers. When ready the subject squeezes the dynamometer with maximum isometric effort, which is maintained for about 5 seconds. No other body movement is allowed. The subject should be strongly encouraged to give a maximum effort. variations: The position of the arm and hand can vary in different grip strength protocols. Various positions include the elbow being held at right angles as per the above procedure, the arm hanging by the side, and the extended arm being swung from above the head to by the side during the squeezing motion. The Eurofit Test Manual recommends squeezing for 3 seconds. The procedure for the Groningen Elderly Tests has the subject hang their hand by their side, one practice trial, best of three attempts with 30 seconds rest between. scoring: The best result from several trials for each hand is recorded, with at least 15 seconds recovery between each effort. The values listed below (in kg and lbs) give a guide to expected scores for adults. These values are the average of the best scores of each hand. See more Hand Grip Strength Norms. Other protocols will just use the score from the dominant hand, or compare the left and right hand results. validity: The validity of this test as a measure of general strength has been questioned, as the strength of the forearm muscles does not necessarily represent the strength of other muscle groups. If you wish to measure the strength of a particular muscle group, there are other specific tests that can be performed. reliability: the dynamometer may need to be calibrated regularly to ensure consistent results. Having consistent technique and adequate rest is required to ensure reliability. advantages: This is a simple and commonly used test of general strength level, well researched and many norms are available. disadvantages: The dynamometer must be adjusted for hand size, how successfully this is done will affect the accuracy of the measurement.
YMCA 3-Minute Step Test Procedures
procedure: Begin by demonstrating the alternating stepping cadence to the subject. In time with the beat step one foot up on the bench (1st beat), step up with the second foot (2nd beat), step down with one foot (3rd beat), and step down with the other foot (4th beat.) Allow the subject to practice the stepping to the metronome cadence, which is set at 96 beats per minute (4 clicks = one step cycle) for a stepping rate of 24 steps per minute. The athlete steps up and down on the platform at the given rate for a total of 3 minutes. The athlete immediately stops on completion of the test and sits down and remains still. Starting within 5 seconds, the tester is to count the subject's heart rate (ideally with a stethoscope) for one complete minute. scoring: The total one-minute post-exercise heart rate is the subject's score for the test. advantages: all step tests require minimal equipment and costs, and if required the test can be self-administered. disadvantages: As the step is the same size for all people (men and women), biomechanical characteristics such as height and lower limb length may give an advantage.
Sit and Reach Test Procedures
procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements. scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results. validity: This test only measures the flexibility of the lower back and hamstrings, and is a valid measure of this. reliability: The reliability of this test will depend on the amount of warm-up that is allowed, and whether the same procedures are followed each time the test is conducted. Most sit and reach testing norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted. advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use for comparison. disadvantages: Variations in arm, leg and trunk length can make comparisons between individuals is misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.
Reason for YMCA Step Test
purpose: a step test provides a submaximal measure of cardio-respiratory or endurance fitness
