ESS 345 Fitness Assessment & Energy Prescription Exam 1

Tensiometer

- Another static strength assessment using a cable and can be adjusted to test multiple joint angles.

PNF

- Typically involve an isometric contraction of the selected muscle group followed by static stretching of same group.

Ballistic Methods ("Bouncing")

- Using momentum of body segment to produce the stretch.

· It is most effective to perform flexibility exercise when the muscle temperature is increased through

-warm-up exercises or -passively through methods such as moist heat backs or hot baths.

Skill-Related Physical Fitness Components

1. Agility: the ability to change the position of the body in space with speed and accuracy 2. Coordination: the ability to use the senses, such as sight and hearing, together with body parts in performing tasks smoothly and accurately 3. Balance: the maintenance of equilibrium while stationary or moving 4. Power: the ability or rate at which one can perform work 5. Reaction Time: the time elapsed between stimulation and the beginning of the reaction to do it 6. Speed: the ability to perform a movement within a short period of time

How many Trials should 1RM be determined with?

4 Trials

Skill (Sport) related physical fitness

Components such as agility, balance, coordination, power, speed, and reaction time.

Max Aerobic Capacity ________________ with age.

Declines

Max HR _______________ with age.

Decreases

3. High Intensity = > OR = to 6

Examples: Walk/jog/run=up to 11 depending on pace household & occupational duties=7.0-8.0 (heavy lifting, farming, shoveling) Leisure time and sports=6.0-11.0 (bb game, soccer, vball, swim, tennis)

Gold Standard

One test that is considered the Definitive or True measure; not perfect test

o The risk of cardiac death or acute MI is _____________ in middle-aged and older adults due to higher prevalence of CVD.

higher

Key Factors influencing Flexibility:

o Age (decreases with age) o Gender (flexibility of specific joints is different) o Previous Injury (structural damage) o Disease affecting joint (ex. Arthritis)

Flexibility depends on a # of variables:

o Distensibility of the Joint Capsule o Adequate Warm-Up o Muscle Viscosity

FITT-VPP - Frequency, Intensity, Time, Type, Volume, Progression, Pattern

- Frequency, Intensity, Time, Type, Volume, Progression, Pattern

Passive Static

- Involves assuming a position while holding a limb or other part of the body with or without assistance of a partner/device.

Active Static

- Involves holding the stretched position using the strength of the agonist muscle as is common in yoga.

Static

- slowly stretching a muscle/tendon group and holding the position for a period of time (10-30s). Can be active or passive.

The Primary Physical Activity Recommendations from the 2008 Physical Activity Guidelines Advisory Committee Report

-All Amer should participate in 150 min moderate intensity and 75 min vigorous intensity aerobic activity -Additional benefits from 300 min moderate intensity and 150 min vigorous intensity aerobic activity -Adults should do muscle strengthening activities that are moderate or high intensity and involve major muscle groups for additional health benefits

Two Types of Standards:

1. Criterion Based - a set of scores that classify the result as desirable (above or below average) and is based on some external criteria. 2. Normative - based on past performances of groups of individuals with similar characteristics (ie. Age, sex)

What are some Benefits of Exercise and/or Physical Activity

1. Improvement in Cardiovascular and Respiratory function 2. Reduction in CVD risk factors 3. Decreased Morbidity and Mortality 4. Decreased Anxiety and Improved Cognitive Function

The highest risk occurs in those individuals with diagnosed

CAD (coronary artery disease)

2. Moderate Intensity = 3 to <6 METS

Examples: Walking=3.0-5.0 (depending on pace) household & occupational duties=3.0-5.0 (sweep/mop, stacking wood, mowing lawn) Leisure time and sports=3.0-5.0 (dance, shooting ball, golf, ping-pong)

In older adults, stretches of 30-60 seconds may result in more flexibility gains.

No benefits for longer holds, except for older people.

Physical Fitness

a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity

Two most common field tests

curl up and push up tests

1-RM is reliable indicator of muscular strength and is standard for _________________ strength assessment.

dynamic

Using the Goniometer for *Shoulder Flexion*

o Fulcrum: Greater Tubercle o Stab. Arm: perpendicular to floor o Move. Arm: midline of humerus *Shoulder Extension is Same.*

Tests allowing <3 Repetitions prior to reaching momentary muscular fatigue are considered

strength measures.

Physicians should NOT overestimate the risks of exercise because

the benefits of habitual physical activity greatly outweigh the risks

Examples of Senior Fitness Test (SFT):

(1) One aspect of the SFT is the 30 second chair stand test. It is simple and easy to administer while being reliable. Correlates well with 1-RM. (2) The other test is the single arm curl.

· YMCA Submaximal Bench Press Procedure (Box 5.3 pg. 86)

*Test requires a 35-lb bar for women and a bar with weights totaling 80-lb for men.* 1. Position client on bench in supine position with feet on floor. 2. A spotter should hand barbell down to client and be available to grab barbell when necessary. The test is started in down position. 3. A metronome is set a 60 beats per minute, the client contracts lifting the bar to full extension with one beat and down to touch the chest with the next beat. This produces 30 REPS per minute. Avoid Valsalva. 4. The test continues until the client can no longer reach full extension of elbows or is no longer on track with metronome.

Most common cases of death in younger individuals are

*congenital and hereditary abnormalities* including hypertrophic cardiomyopathy, coronary artery abnormalities, and aortic stenosis.

· HRPF assessments range from no exercise to vigorous maximal exercise, which range from no risk to serious risk.

- No exercise, no need for pre-assessment screening

Assessment of Lumbar Extension

- Same position as above, extension until resistance. Average range is 2-in increase.

Flexibility

- ability to move a joint through its complete range of motion. Important in athletic performance and daily activities.

ROM (Range of Motion)

- amount of available motion that occurs at a specific joint. All start in anatomic position except rotation, with 0 degrees flex/ext/add/abd.

Dynamic (slow movement)

- involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated.

Assessment of Lumbar Flexion

-Client seat with legs extended and pelvis stabilized. Tape is positioned with zero mark at C7. Measurement is taken down iliac spine. Average range is 4-in increase.

What is considered the gold standard measure of muscular strength?

1-RM because o It can be tested on any muscle group with free weights or machines. It is common to use Bench Press for Upper Body and Leg Press for Lower Body. (SEE Box 5.2 pg. 83)

ROM can be assessed in two ways:

1. Active ROM - Motion is achieved without assistance from examiner. 2. Passive ROM - Motion is achieved by an examiner without assistance from client. Only performed by Health Professionals for medical eval.

What are five measurable components of HRPF:

1. Cardiorespiratory Fitness - The ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods. 2. Body Composition - Refers to the relative amount or percentage of different types of body tissue (bone, fat, muscle) that are related to health; most common is body fat percentage. 3. Muscular Strength - Ability to perform activities that require a high level of muscular force. 4. Muscular Endurance - the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue OR maintaining a contraction for a prolonged period of time. 5. Flexibility - the ability to move a joint through its complete range of motion.

FACTORS THAT INFLUENCE THE MUSCULAR EXPRESSION of STRENGTH:

1. Cross sectional area: Greater cross sectional area means more contractile proteins means more capability to produce force 2. Fiber Type: Which fiber is being recruited? Type I (slow twitch; red) vs. Type II (fast twitch; white) 3. Length-tension relationship: Optimal resting angle allows for maximal force production 4. Speed of contraction: The faster you contract, the weaker you are 5. Type of Contraction (Eccentric vs Concentric): Different contractions illicit different responses in the tendons and muscles 6. Origin and Insertion: The joints crossed by a specific muscle effects movement angles

Procedures for the Static Hand Grip Strength Test

1. Have the client stand for the test. Test is usually performed with both hands, combining the scores (R + L) to compare with the norms chart. 2. Adjust the grip bar so that the second joint of the fingers will be bent to grip the handle of the dynamometer. 3. Have the client hold the handgrip dynamometer parallel to the side of the body. The elbow should be flexed at 90 degrees. Make sure the dynamometer is set at zero. 4. The client should then squeeze the handgrip dynamometer as hard as possible without holding breath (to avoid Valsalva). It is optional if client wants to extend elbow. 5. Record grip strength in kilograms and repeat using opposite hand. 6. Repeat the test two more times with each hand and take the highest of the three readings. Add values and compare to norms in 5.1

Activity Levels in METS

1. Low Intensity = < 3 METS 2. Moderate Intensity = 3 to <6 METS 3. High Intensity = > OR = to 6

Types of Contractions

1. Static - muscle generates force without movement taking place. a. Also called isometric since length doesn't change 2. Dynamic - generate force to move an object. a. Contractions that occur during lengthening are eccentric b. Contractions that occur during the shortening are concentric. c. Additionally, there is isotonic (fixed resistance) and isokinetic (fixed speed).

Push-Up Test Procedures for Measurement of Muscular Endurance

1. Subjects start in down position, men using toes as pivotal point and women using knees. 2. Subjects must raise body by straightening elbows and then return to down position, until chin touches mat. (Stomach should NOT touch mat) 3. For both sexes, back should be straight at all times and the subject must push up to a straight arm position. 4. The maximal number of push-ups performed consecutively without rest is counted as the score. 5. The test is stopped when the client strains forcibly or is unable to maintain the technique within two repetitions.

Curl-up (crunch) Test Procedures

1. The subject assumes a supine position on the mat with the knees at 90 degrees. Arms at the side and palms facing down. Fingers are placed on a piece of masking tape. A second piece is placed 10 cm apart. Shoes remain on during test. 2. Metronome is set to 50 beats per minute and subject does slow, controlled curl-up to life shoulder blades off the mat in time with metronome for 25 reps per minute. Low back flat before curling up. 3. Individual performs as many curl-ups as possible without pausing, to a maximum of 25.

Health-Related Physical Fitness Components

1. cardiorespiratory endurance: ability of the circulatory and respiratory system to supply oxygen during sustained physical activity 2. body composition: the relative amounts of muscle, fat, bone 3. muscular strength: the ability of muscle to exert force 4. muscular endurance: the ability of muscle to continue to perform without fatigue 5. flexibility: the ROM available at a joint

Flexibility exercises should be repeated ____________ times each, to total 60s.

2-4

The ROM around a joint is improved immediately after performing flexibility exercise and shows chronic improvement after ________ weeks.

3-4 (Of regular stretching 2-3 times a week.) (May also result in a reduction of musculotendinous injuries, prevention of low back pain, or delayed onset of muscle soreness.)

Exercise

A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness is the objective

Muscle function tests are very specific to the muscle group tested, the type of muscle action, velocity of muscle movement, type of equipment, and joint range of motion (ROM).

Also, No test exists for evaluating total muscular fitness.

Poor Lower Back and Hip Flexibility can lead to lower back pain.

Duh

1. Low Intensity = < 3 METS

Examples: slow walking=2.0 household & occupational duties=2.0-2.5 (dishes, making bed, cooking) Leisure time and sports=up to 2.5 (fishing, darts, crafts)

How much exercise should adults get per week?

For substantial health benefits, adults should do at least 150 minutes of moderate intensity exercise OR 75 minutes of Vigorous intensity exercise per week. For additional and more extensive benefits, adults should do 300 minutes of moderate OR 150 minutes of vigorous per week.

Health- Related Physical Fitness

Specific components of physical fitness that have a relationship with good health.

· Adults should perform strength or resistance training ______ ______a week minimum.

Two Days

What test is a standardized method for testing muscular endurance?

YMCA Submaximal Bench Press Procedure Other variations of this test are sometimes used to assess number of reps at a certain percentage of 1-RM (such as 70%).

Physical Activity

any bodily movement produced by the contraction of skeletal muscles that increases energy expenditure over a basal level.

Muscular Fitness

combination of muscular endurance and muscular strength.

Senior Fitness Test (SFT)

developed in response to a need for improved health/fitness assessment tools for older people. The test was designed to assess key physiological parameters (strength, endurance, balance, etc.) needed to perform common everyday physical activities that are often difficult in later years.

No single measurement that provides an assessment of an individual's muscular strength OR muscular endurance due to the high number of

different muscles in the body yielding different performance levels.

Most commonly performed static strength test is hand grip strength using a

dynamometer.

Standard Error of Estimate

error range (on bell curve), measure of the accuracy of prediction.

The goniometer measurement of joint movement in degrees is considered the gold standard measure for

flexibility assessment

Common devices for measuring flexibility include

goniometer, electrogoniometer, the Leighton flexometer, inclinometer, and tape measures.

· The risk of sudden cardiac death in individuals younger than 30-40 years old is VERY LOW because of the

low prevalence of CVD in the population.

Repetition Maximum is used to describe the

maximal amount of weight that can be lifted through a full range of motion with good form.

Peak force development is referred to as

maximum voluntary contraction

Tests allowing >12 Repetitions prior to reach momentary muscular fatigue are considered

muscular endurance measurements.

Different Types of Flexibility exercises:

o Ballistic Methods ("Bouncing") - Using momentum of body segment to produce the stretch. o Dynamic (slow movement) - involves a gradual transition from one body position to another, and a progressive increase in reach and range of motion as the movement is repeated. o Static - slowly stretching a muscle/tendon group and holding the position for a period of time (10-30s). Can be active or passive. o Active Static - Involves holding the stretched position using the strength of the agonist muscle as is common in yoga. o Passive Static - Involves assuming a position while holding a limb or other part of the body with or without assistance of a partner/device. o PNF - Typically involve an isometric contraction of the selected muscle group followed by static stretching of same group.

Benefits of Enhancing Muscular Fitness in Youth include:

o Developing Proper Posture o Reducing Risk of Injury o Improving Body Composition o Enhancing Motor Performance o Enhancing Confidence and Self-Esteem -AGES AROUND 7-8 years

· First Step is the Informed Consent Form

o Explaining Purpose of the Assessments o Describing Procedures to be used o Describing risks and discomforts associated with assessments o Describing benefits from assessments o Describing alternatives (if any) o Describing responsibilities required of the client o Encouraging client to ask questions at any time o Explaining how data will be handled (confidentiality) o Explaining that the client can withdraw his or her consent and stop the program at any time.

Free Weights vs. Resistance Machines

o Free Weights - Advantages: Uniformity, wide range of movement, and similarity of movement to everyday activities. - Disadvantages: safety issues and difficulty isolating a muscle group. o Resistance Machines - Advantages: can isolate muscle group and minimizing risk to client. - Disadvantages: movement patterns limited to one per machine, variability between brands, and not similar to everyday activities.

Using the Goniometer for *· Hip Adduction and Abduction*

o Fulcrum: Anterior Superior Iliac Spine o Stab. Arm: Imaginary Horizontal Line o Move. Arm: Anterior Midline of Femur

Using the Goniometer for *· Hip Flex and Ext.*

o Fulcrum: Greater Trochanter o Stab. Arm: Midline of Pelvis o Move. Arm: Midline of Femur

Using the Goniometer for *Shoulder Rotations*

o Fulcrum: Olecrannon Process of Elbow o Stab. Arm: Perpendicular to Floor o Move. Arm: Midline of Ulna (ulnar styloid)

Familiarization

o Performance can be improved through learning and then practicing a technique. (learning effect). Failure to allow familiarization will affect the accuracy of the results. o Performance also increased with warm-up which is like a familiarization refresher.

A comprehensive health/fitness assessment includes the following:

o Prescreening/Risk Classification o Resting HR, BP, Height, Weight, BMI, and ECG o Body Composition -Waist Circumference and Skinfolds o Cardiorespiratory Fitness (submax to max on bike or treadmill) o Muscular Strength (1-RM) o Muscular Endurance (Curl-up & Push-up) o Flexibility (sit & reach or goniometer)

Neuromotor Exercise, sometimes called Functional Fitness Training, involves motor skills such as gait, agility, coordination, balance, and proprioceptive training.

o Results in improvements in balance, agility, muscle strength, reduces risk of falls in older, and decreases fear of falling in older people. o 2-3 times/wk for 20-30 min, totaling 60 min/wk

When flexibility is combined with _________________ training, balance and postural stability can be improved.

resistance

Metabolic Equivalent (MET)

useful, convenient, and standardized way to describe the absolute intensity of a variety of physical activities