EXS 330-Exam 1
Normative Data:40-55 Percentile Ranking
Fitness Level: Fair Heath's Perspective: 3
Normative Data: 60-75 Percentile Ranking
Fitness Level: Good Heath's Perspective: 4
Normative Data: 20-35 Percentile Ranking
Fitness Level: Poor Heath's Perspective: 2
Normative Data: 80-90 Percentile Ranking
Fitness Level: Very Good Heath's Perspective: 5
Normative Data: 1-15 Percentile Ranking
Fitness Level: Very Poor Heath's Perspective: 1
Normal Upper Body Strength (Bench Press Weight Ratio) for Men Age 20-29
1.06 lb
Bench Press
-5 points of contact (head, shoulders, buttocks and feet) -Touch chest (Do not bounce the bar) -Press to full extension with even lock-out
Procedures of Taking Body Composition
-All measurements should be made on the right side of the body for uniformity purposes -Pinch should be 1.5 - 2 inches -Caliper should be placed 1cm away from the thumb and finger, perpendicular to the skin fold and halfway between the crest and the base of the fold. -Pinch should be maintained while reading the caliper -Wait 1 - 2 seconds (and not longer) before reading the caliper -Take duplicate measures at each site and retest if duplicate measurements are not within 1 - 2 mm -Rotate through measurement sites or allow time for skin to regain normal texture and thickness
Procedures of Girth Measurements
-All the limb measurements should be taken on the right side of the body (or bilateral measurements) using a "Gulick" tension-regulated tape. -The subject should stand erect but relaxed. -Place the tape on the skin perpendicular to the long axis of the body part at each site. -Pull the tape to the proper tension without compressing the subcutaneous adipose tissue. -Take duplicate measures at each site and retest if duplicate measurements are not within 5 mm or 0.25 in. -The average of the measurements is used. -Measurements should be taken on the skin surface for more accuracy (measurements taken over clothing should be documented - over clothing). -Rotate through measurements to allow time for the skin and subcutaneous adipose tissue to regain normal texture and thickness.
Fitness Components
-Body Composition -Cardiovascular -Muscular Strength -Muscular Endurance Flexibility
Modes of Cardiorespiratory Endurance Testing
-Commonly used modes of testing to predict maximal oxygen consumption 1)Run/Walk Tests 2) Step Tests 3) Mechanically Braked Cycle Ergometer Tests 4) Motor Driven Treadmill Tests
Examples of Cardiovascular Disease
-Coronary Artery Disease (CAD) -Coronary Heart Disease (CHD) -Peripheral Artery Disease (PAD) -Cerebrovascular Disease: Cerebrovascular Vascular Accident (CVA)
Leg Press
-Feet 2-3 inches outside hip width -Toes slightly externally rotated (11 & 1 o'clock position) -90 degree bend in knee -Head, shoulders and back supported by platform
Complimentary Information form Medical History
-Goal Identification -Administrative Variables
Accuracy Questions of Girth Measurements
-Hydration Level (Dehydration, Overhydration, Adequately hydrated) -Recent Exercise-Transient Hypertrophy -Menstrual Cycle-Bloating/Swelling (Point of Cycle-Pre, Peak, Post)
Body Composition Accuracy Questions
-Hydration Levels (Dehydration Over Hydration Adequately Hydrated) -Recent Exercise - Transient Hypertrophy -Menstrual Cycle - Bloating/Swelling Point of cycle - Pre, Peak, Post
What do you learn from Steps 2 and 3 of the ACSM Preparticipation Health Screening Questionnaire for Exercise Professionals?
-If you did not mark any of the statements in Step 3, medical clearance is not necessary. -If you marked Step 2 "yes" and marked any of the statements in Step 3, your client may continue ti exercise at light to moderate intensity without medical clearance. Medical clearance recommended before engaging in vigorous exercise. -If you marked Step 2 "no" and marked any of the statements in Step 3, medical clearance is recommended. Your client may need to use a facility with a medically qualified staff.
Test Results of Shoulder Reach Flexibility Test
-If your fingers touch, the examiner will record your score as zero ("0 inches"). -If your fingers overlap, measure the distance the two middle finger tips overlap (the results will be recorded as a positive number, for example "+1 inch"), -If the fingers do not touch, measure the distance between the two middle finger tips (the results will be a negative score, for example "-1 inch").
Additional Screening/Documentation Tools
-Informed Consent -Waiver -Physician Clearance and/or Referral
Symptoms of Poor Perfusion
-Light headedness/dizziness -Confusion -Nausea -Cold and clammy skin
Atherosclerotic CVD Risk Factor-Gender/Age
-Male 45 years old or greater -Female 55 years old or greater
What are the health benefits of regular physical activity?
-More people should engage in physical activity every day of the week -Participating in physical activity is very safe for MOST people
Fitness Testing-Test Environment Organization
-Organization of all testing forms -Calibration of Equipment (Minimum each Month) -Organization of Testing Equipment: Ensures the proper sequence of tests -Ensure signature on Informed Consent
Orthopedic Assessment-Sensation
-Pain, discomfort, pressure, sensitivity (Constant, Intermittent, Radiate) -Symptoms worsen or elevate with particular activities
Signs and Symptoms suggestive of Cardiovascular, Metabolic, and Renal Disease
-Pain/discomfort in chest, neck, jaw, arms -Shortness of breath (SOB) at rest or w/mild exertion (Dyspenia) -Dizziness or syncope (loss of consciousness) -Orthopnea (left ventricle dysfunction) or Nocturnal Dyspnea -Ankle edema -Palpitations or tachycardia -Intermittent claudication (cramping in leg) -Known heart murmur -Unusual fatigue or SOB w/ usual activities
Main Parts of ACSM Pre-Participatory Screening
-Participation in Regular Exercise -Having/Absence of Cardiovascular, Metabolic, or Renal Disease -Signs or Symptoms of Cardiovascular, Metabolic, or Renal Disease
What contributes to measurement error in body composition?
-Poor technique and/or experienced evaluator -Extremely obesity or extremely lean subject -Improperly calibrated caliper
In girth measurements what contributes to measurement error?
-Poor technique and/or inexperienced evaluator -Extremely obesity or extremely lean subject -Improperly calibrated Gulick device
What precedes a Trunk Flexion Test Procedure for Measurement of Flexibility?
-Precede the test with a short warm-up (4-6 minute) consisting of rhythmic movements and static stretching. -The subject's shoes should be removed.
Multiple Stage Tests (GXT)
-Progressive change in workload at timed intervals/stages -Hemodynamic response is monitored during and at the end of each stage
Fitness Testing-Interpretation of Test Data
-Results from fitness tests can be utilized in two basic ways: Intra-individual comparisons, Extra-Individual Comparisons -Normative Fata (Norm's) -Standards
Goal Identification
-Short-term -Long-term
Informed Consent
-Should be verbally explained and include a statement indicating the client has been given the ability to ask questions about the procedure and has sufficient information to give informed consent. -Responsibility of client to read and sign.
Orthopedic Assessment
-Specific Anatomical Location -Treatment -Sensation -Limitations
Single Stage Tests
-Start and complete test at a given workload (no workload) -Self paced and variable -Hemodynamic response is monitored at the end of the test
Muscular Fitness
-Strength (1 RM vs. Rep Max) -Endurance
Rockport One-Mile Walking Test Protocol
-The objective is to walk the distance in the shortest period of time without jogging/running, preferably on a track or level surface
Special Needs that may effect Fitness Evaluation and Programming/ExRx
-Visual impairment -Hearing impairment -Reading impairment -Ambulatory challenges: »Orthopedic »Neurological »Inner ear (Vertigo, Meniere's Disease, Vestibular Neuritis & Labyrinthitis
Run/Walk Tests
-Walking or running a certain distance in the fastest/shortest time -Walking or running for a given time and covering the greatest distance
When should you delay becoming more active?
-You have a temporary illness such as a cold or fever, it is best to wait until you feel better -You are pregnant-talk to your health care practitioner before becoming more physically active -Your health changes
Normal Upper Body Strength (Bench Press Weight Ratio) for Women Age 20-29
0.65 lb
Subquestions of the PARQ
1. Do you have arthritis, Osteoporosis, or Back Problems? 2. Do you have Cancer of any kind? 3. Do you have a Heart or Cardiovascular condition? 4. Do you have High Blood Pressure? 5. Do you have any Metabolic Conditions? 6. Do you have any Mental Health Problems or Learning Difficulties? 7. Do you have a Respiratory Disease? 8. Do you have a Spinal Cord Injury? 9. Have you had a Stroke? 10. Do you have any other medical conditions no listed above or do you have two or more medical conditions?
PARQ Questions About Mental Health Problems or Learning Difficulties
1. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? 2. Do you ALSO have back problems affecting nerves or muscles?
PARQ Questions About Spinal Cord Injury
1. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? 2. Do you commonly exhibit low resting blood pressure significant enough to cause dizziness, light-headiness, and/or fainting? 3. Has your physician indicated that you exhibit sudden bouts of high blood pressure?
PARQ Questions About High Blood Pressure
1. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? 2. Do you have a resting blood pressure equal to or greater than 160/90 mmHg with or without medication?
PARQ Questions about Hear or Cardiovascular Condition
1. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? 2. Do you have an irregular heart beat that requires medical management? 3. Do you have chronic heart failure? 4. Do you have diagnosed coronary artery disease and have not participated in regular physical activity in the last 2 months?
PARQ questions about Arthritis, Osteoporosis, or Back Problems
1. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? 2. Do you have joint problems causing pain, a recent fracture or fracture caused by osteoporosis or cancer, displaced vertebra and/or spondylosis/pars defect? 3. Have you had spinal injections or taken steroid tablets regularly for more than 3 months?
PARQ Questions About Respiratory Disease
1. Do you have difficulty controlling your condition with medications or other physician-prescribed therapies? 2. Has your doctor ever said your blood oxygen level is low at rest or during exercise and/or that you require supplemental oxygen therapy? 3. If asthmatic, do you currently have symptoms of chest tightness, wheezing, labored breathing, consistent cough, or have you used your rescue medication more than twice in the last week? 4. Has your doctor ever said you have high blood pressure in the blood vessels of your lungs?
PARQ Questions About Stroke
1. Do you have difficulty controlling your condition with medications or other physician-prescribes therapies? 2. Do you have any impairment in walking or mobility? 3. Have you experienced a stroke or impairment in nerves or muscles in the past 6 months?
PARQ Questions About Metabolic Conditions
1. Do you often have difficulty controlling your blood sugar levels with foods, medications, or other physician-prescribes therapies? 2. Do you often suffer from signs and symptoms of low blood sugar following exercise and/or during activities of daily living? 3. Do you have any signs or symptoms of diabetes complications such as heart or vascular disease and/or complications affecting your eyes. kidneys, OR the sensation in your toes and feet? 4. Do you have other metabolic conditions? 5. Are you planning to engage in what for you is unusually high intensity exercise in the near future?
PARQ Questions about Cancer
1. Does your cancer diagnosis include any of the following types: lung/bronchogenic, multiple myeloma, head and neck? 2. Are you currently receiving cancer therapy?
Trunk Flexion Test Procedures for Measurement of Flexibility
1. For the YMCA sit-and-reach, a yardstick is placed on the floor and tape is placed across it at a right angle to the 15-inch mark. The subject sits with the yardstick between the legs, with legs extended at right angles to the edge of the taped line on the floor. Heels of the feet should touch the edge of the taped line and be about 10-12 inches apart. If a standard sit-and-reach box is available, heels should be placed against the edge of the box. 2. The Subject should slowly reach forward with both hands as far as possible, holding this position 2 seconds. Be sure that the client keeps their hands parallel and does not lead with one hand. Fingertips can be overlapped and should be in contact with the yardstick or measuring portion of the sit-and-reach box.
What are the seven main questions of the PAR-Q+?
1. Has your doctor ever said that you have a heart condition OR high blood pressure? 2. Do you feel pain in your chest at rest, during your daily activities of living, OR when you do physical activity? 3. Do you lose balance because of dizziness OR have you lost consciousness in the last 12 months? 4. Have you ever been diagnosed with another chronic medical condition (other than heart disease of high blood pressure)? 5. Are you currently taking prescribed medications for a chronic medical condition? 6. Do you currently have (or have had within the past 12 months) a bone, joint, or soft tissue (muscle, ligament, or tendon) problem that could be made worse by becoming more physically active? 7. Has your doctor ever said that you should only do medically supervised physical activity?
PARQ Questions About Other Medical Conditions
1. Have you experienced a blackout, fainted, or lost consciousness as a result of a head injury within the last 12 months or have you had a diagnosed concussion within the last 12 months? 2. Do you have a medical condition that is not listed (such as epilepsy, neurological conditions, kidney problems)? 3. Do you currently live with two or more medical conditions?
Harvard 3-Minute Step Test Protocol
1. Metronome set at 96 bpm (24 step cycles per minute), the step cycle pattern is up, up, down, down 2. The step height is 12 inches (30.5 cm) 3. The lead foot may change if necessary during the test, but the participant needs to maintain pace with the metronome. 4. (The estimated oxygen cost of 25.8 mlO2/kg/min) 1. Start the stopwatch when the participant begins the initial step and time for 3 minutes. 2. After the exercise is completed, the participant immediately sits down on the step, assess RPE and HR for 1 minute (recovery heart rate).
ACSM Informed Consent
1. Purpose and Explanation of the Test 2. Attendant Risks and Discomforts 3. Responsibilities of the Participant 4. Benefits to be Expected 5. Inquiries 6. Use of Medical Records 7. Freedom of Consent
Grip Strength Dynamometer Test Protocol
1. The client assumes a seated position with upright posture. 2. The client bends the elbow of the extremity to be tested to 90○ and grasps the hand grip. The grip is adjusted to the position where the thumb and fore finger just overlap (record the grip position). 3. The client's wrist, elbow and shoulder should all be on the same plane. 4. The client grips the dynamometer as tightly as he/she can with a momentary pause. 5. The client performs three trials alternating between the right and left extremities. The highest poundage/score for each extremity is highlighted.
ACSM Preparticipation Screening Algorithm bases the preparticipation helath screening process on what?
1. The individual's current level of physical exercise 2. The presence of signs or symptoms and/or known cardiovascular disease, metabolic disease, or renal disease 3. The desired exercise intensity
Push-Up Test Protocol for Measurement of Muscular Endurance
1. The push-up test is administered with male subject's in the standard "down" position (hands pointing forward and under the shoulder, back-straight, head-up, using the toes as the pivotal point). Female clients can choose to be in the modified "knee push-up" position (legs together, lower leg in contact with the mat with ankles plantar flexed, back-straight, hands shoulder width apart, head-up, using the knees as the pivotal point). 2. The subject must raise the body until to a straight arm position and return to the "down" position until the chin (or chest) touches the mat. The stomach should not touch the mat. 3. For both male and female, the client's back must 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. The test is stopped when the client strains forcibly or is unable to maintain the appropriate technique for two consecutive repetitions.
Muscular Strength Test Protocol for 1RM Bench Press and Leg Press
1. The subject should warm up by completing a number of submaximal repetitions of the specific exercise that will be used to determine the 1RM. 2. Determine the 1RM (or any multiple of 1RM) within 4 maximal efforts with rest period of 3 - 5 minutes between trials. 3. Select an initial starting weight that is within the subjects perceived capacity (50-70% of capacity). 4. Resistance is progressively increased by 2.5-20kg or 5-44lb until the subject cannot complete the selected repetition(s); all repetitions should be performed at the same speed of movement and ROM to instill consistency between trials 5. The final weight lifted successfully is recorded as the absolute 1RM or multiple RM.
Curl-Up Test Protocol for Measurement of Muscular Endurance
1. Two strips of tape placed on a mat at a distance of 12 cm apart (for those who are ≤ 45 y) or 8 cm apart (for those who are ≥ 45 y). 2. The subject assumes a supine position on a mat, knees at 90◦ with feet on the floor, arms extended to their sides and fingers touching the nearest piece of tape. This is the bottom position. To reach the top position, subjects are to flex their spines to 30◦ angle, reaching their hands forward until their finger touch the second strip of tape. 3. A metronome is set to 40 beats.min-1. At the first beep, the subject begins the curl-up, reaching the top position at the second beep, returning to the start position at the third, top position at the fourth, etc. Repetitions are counted each time the subject reaches the bottom position. The test is concluded either when the subject reaches 75 curl-ups, or the cadence is broken.
Shoulder Reach Flexibility Test
1.Precede the test with a short warm-up (4-6 minute) consisting of rhythmic movements and static stretching. 2.Raise your right arm straight up over your head. 3.Bend your right elbow. Let your right palm rest on the back of your neck with your fingers pointing down toward your feet. 4.Using your left hand, reach down behind your back and rest the back of your hand on your spine (your palm should be facing away from your body). 5.Without straining, slide your right hand down your neck and your left hand up your spine (your hands should be moving toward each other). 6.Once you have reached as far as you can, the examiner will measure the distance between your two middle finger tips. 7.You would then switch hands to perform the test on the opposite shoulder.
Normal Body Composition for Men at Age 20-29
16.6 % Body Fat
Normal Body Composition for Women at Age 20-29
21.5 % Body Fat
Cardiorespiratory Fitness Classifications (VO2max) For Women Age 20-29
37.6
Cardiorespiratory Fitness Classifications (VO2max) For Men Age 20-29
48.0
Body Composition is what?
A ratio of the different components that make up a person's body
Fitness Testing-Test Quality
An ideal health-related fitness test: Validity, Reliability, Feasibility, Easily administered *Protocols ensure validity and reliability*
Non Fatiguing Morphologic
Anthropometric: Body Composition and Girth Measurements
Regression Equations
Are used to convert the sum of skinfolds to percent fat must consider these variables for greatest accuracy
AES Informed Consent
Assumption of Risk, Release, Indemnification, Behavior, Medical Conditions, Photos, Governing Law, Partial Invalidity----Give up substantial rights by signing it
Normative Data (Norm's)
Based on normal distribution of data collected from large subject samples and stratified by age and gender
Atherosclerotic CVD Risk Factor-Obesity
Body Mass Index of greater or equal to 30 kg/m² or Waist girth of > 102 cm (40") for men and >88 cm (35") for women cm.
Intra-Individual Comparisons
Compared against self (chart progression/regression)
Extra-Individual Comparisons
Compared against similar population, i.e.; stratified by same gender/age/sport/position/occupation (fitness level stratification)
What is step 2 of the ACSM Preparticipation Health Screening Questionnaire for Exercise Professionals?
Current Activity: Does your client currently perform planned, structured physical activity at least 30 minutes at moderate intensity on at least 3 days per week for at least 3 months?
Atherosclerotic CVD Risk Factor-Smoking
Current cigarette smoker or those who quit within the previous 6 months
Chest/Pectoral Skinfold Site
Diagonal Fold: One-half the distance between the anterior axillary line and the nipple (men), or one third of the distance (women)
Subscapular Skinfold Site
Diagonal fold (at 45 degree angle): 1 to 2 cm below the inferior angle of the scapula
Suprailiac Skinfold Site
Diagonal fold: In the line of the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest
What does it mean if a person participates in regular exercise but has any signs or symptoms suggestive of CV, Metabolic, or Renal Disease (Regardless of disease status)?
Discontinue Exercise and Seek Medical Clearance. May return to exercise following medical clearance. Gradually progress as tolerated following ACSM guideleines
Maximal vs. Submaximal Exercise Testing
Estimates of VO2max from the HR response to submaximal exercise tests are based on these assumptions: -A steady state HR for each workload -A linear relationship between HR and workload -The maximal workload is indicative of VO2max -The maximal HR for a given age is uniform -Mechanical efficiency (VO2 at a given work load) is the same for everyone -The subject is not on medications that alter hemodynamic response
Step Testing
Excellent modality for predicting cardiorespiratory fitness by measuring the HR response (Recovery Heart Rate)---Requires minimal equipment
Essential Fat
Fat that is necessary to sustain life. Essential fat is stored in bone marrow, intestines, kidney, liver and the central nervous system
Normative Data: 80-100 Percentile Ranking
Fitness Level Stratification: Excellent Heath's Perspective: 5
Normative Data: 40-60 Percentile Ranking
Fitness Level Stratification: Fair Heath's Perspective: 3
Normative Data: 60-80 Percentile Ranking
Fitness Level Stratification: Good Heath's Perspective: 4
Normative Data: 20-40 Percentile Ranking
Fitness Level Stratification: Poor Heath's Perspective: 2
Normative Data: 0-20 Percentile Ranking
Fitness Level Stratification: Very Poor Heath's Perspective: 1
Normative Data: 95-100 Percentile Ranking
Fitness Level: Excellent Heath's Perspective: 6
Difference between three-site skin fold assessment and five and seven site assessment
Five and seven site assessment protocols can be administered; research has identified 1% greater accuracy with the additional sites
High Serum HDL Cholesterol
HDL >60 mg/dL (1.55 mmol∙L)
Atherosclerotic CVD Risk Factor-Family History
Heart Attack or Sudden Death before 55 years of age or other first degrees male relatives or before 65 years of age in mother or other first degree female relatives
Resting Measures
Heart Rate, Blood Pressure, Height and Weight
Administrative Variables
How much time (frequency and time) that the client feels that they can be consistent with in ExRx? -Work -Home Life -Family Life (relationships, significant others) -School -Commitments -Volunteering
Self-Guided Medical History
If self-guided, you have the responsibility to review and clarify information.---Documentation is important to minimize liability and maximize results!
What happens if you answered YES to one or more of the seven main questions?
If you answer YES to one or more of the questions answer the follow-up questions.
Atherosclerotic CVD- Diabetes
Impaired fasting glucose (IFG) = fasting blood glucose of greater than or equal to 100 mg∙dl (5.55 mmol∙L) but ≤ 125 mg∙dl (6.94 mmol∙L) or Impaired glucose tolerance test (IGT) greater than or equal to 140 mg∙dl (7.77 mmol∙L) but ≤ 199 mg∙dl (11.04 mmol∙L) Confirmed by measurements on at least two separate occasions.
Professionally-Guided Medical History
Informational Interview
What is the accuracy of predicting percent fat from skinfolds assuming that appropriate techniques and equations are used?
Is +/- 3.5%
Atherosclerotic CVD-Dyslipidemia
Low-density lipoprotein (LDL) cholesterol >130 mg∙dL (3.37 mmol∙L) or High-density lipoprotein (HDL) cholesterol of <40 mg∙dL (1.04 mmol∙L) or on lipid-lowering medication.
What is step 3 of the ACSM Preparticipation Health Screening Questionnaire for Exercise Professionals?
MEDICAL CONDITIONS Has your client had or do they currently have: -A heart attack -Heart surgery, cardiac catheterization, or coronary angioplasty -Pacemaker/implantable cardiac defibrillator/rhythm disturbance -Heart valve disease -Heart failure -Congenital heart disease -Diabetes -Renal disease
ACSM Preparticipation Screening Algorithm does what?
Makes general recommendations for medical clearance versus specific recommendations for medical exams and tests
What does it mean if a person does not participate in regular exercise but doesn't have CV, Metabolic or Renal Disease AND doesn't not have signs or symptoms of CV, Metabolic, or Renal Disease?
Medical Clearance NOT Necessary---Can participate in Light to Moderate Intensity Exercise Recommended. May gradually progress to vigorous intensity exercise following ACSM Guidelines
What does it mean if a person participates in regular exercise, has no CV, Metabolic, or Renal disease AND no sign or symptoms suggestive of CV, Metabolic or Renal disease?
Medical Clearance Not Necessary. Continue Moderate or Vigorous Intensity Exercise. May gradually progress as tolerated following ACSM guidelines
What does it mean if a person does not participate in regular exercise, but have KNOWN CV, Metabolic, or Renal Disease, AND are Asymptomatic?
Medical Clearance Recommended---Following Medical Clearance, Light to Moderate Intensity Exercise Recommended, May gradually progress as tolerated following ACSM Guidelines
What does it mean if a person does not participate in regular exercise but have any Signs or Symptoms Suggestions of CV, Metabolic, or Renal Disease (Regardless of Disease Status)?
Medical Clearance Recommended---Following Medical Clearance, Light to Moderate Intensity Exercise Recommended. May gradually progress as Tolerated Following ACSM Guidelines
What does it mean if a person participates in regular exercise, has known CV, Metabolic, or Renal disease but is asymptomatic?
Medical Clearance for Moderate Intensity Exercise not Necessary. Medical Clearance (within the last 12 months if no change in signs/symptoms recommended before engaging in vigorous intensity exercise
Normal Push-Up Test for Men and Women Age 20-29
Men: 22-28 Women: 15-20
Trunk Forward Flexion Test using Sit and Reach Box for Men and Women Age 20-29
Men: 30-33 cm Women: 33-36 cm
Lean Body Weight
Muscle, Bone, Blood, Internal organs, Water, Skin and Hair
Atherosclerotic CVD Risk Factor- Sedentary Lifestyle
Not participating in at least 30 min of moderate intensity (40-60% Vo2R) physical activity 3 day/week for 3 months
Individual's Current Level of Physical Exercise
Performing planned structured physical activity at least 30 minutes at moderate intensity on or at least 3 day/week for the last 3 months
Orthopedic Assessment-Treatment
Physical Therapy, Occupational Therapy, Osteopathic Manipulation Medicine, Doctor of Chiropractic, MT
Atherosclerotic Cardiovascular Disease Risk Factors
Positive Risk Factors: Gender/Age, Family History, Smoking, Sedentary Lifestyle, Obesity, Hypertension, Dyslipidemia, Diabetes Negative Risk Factors: High Serum HDL Cholesterol
Fitness Testing-Administration Steps
Prior to administration of a fitness test to a client: Purpose, Description (protocols & procedure), Demonstrate, Familiarization (practice session), Answer questions, Administer the test
Range of Medical History
Procedures range from self-guided to professionally-guided questionnaires
Standards
Refers to a threshold value that has been validated as a significant positive/negative indicator of: Risk for injury or Minimal cut off score
Orthopedic Assessment-Specific Anatomical Location
Right, Left and/or Bilateral
What is step 1 of the ACSM Preparticipation Health Screening Questionnaire for Exercise Professionals?
SYMPTOMS Does your client experience: -chest discomfort with exertion -unreasonable breathlessness -dizziness, fainting, blackouts -ankle swelling -unpleasant awareness of a forceful, rapid or irregular heart rate -burning or cramping sensations in your lower legs when walking short distance *If you DID mark any of the statements under the symptoms, STOP because your client should seek medical clearance before engaging in or resuming exercise *If you did not mark any symptoms, continue to steps 2 and 3
ACSM Exercise Preparticipation Health Screening Questionnaire for Exercise Professionals
Start with identifying if individual participates in regular exercise---Performing planned, structured physical activity at least 30 minutes at moderate intensity on at least 3 day/week for at least 3 months
Cardiorespiratory Capacity
Sub max vs. Max (Clinical and Field)
Storage Fat
Subcutaneous fat that is stored between the skin and muscle
What do negative risk factors do?
Subtract one risk factor from the sum of positive risk factors
Atherosclerotic CVD Risk Factor-Hypertension
Systolic blood pressure of greater than or equal to 140 mmHg or Diastolic greater than or equal to 90 mmHg, confirmed by measurements on at least 2 separate occasions, or an antihypertensive medication
The most common method of body composition measurement is what?
The Jackson/Pollack three-site fold assessment Male: Chest, Abdomen and Thigh Female: Tricep, Suprailiac, Thigh
Feasibility
The degree of capability within the parameters of: budget, equipment, space/facilities, athletes medical status and experience
Reliability
The degree of consistency or repeatability
Validity
The degree to which a test measures what is supposed to measure
Maximal Oxygen Uptake-VO2max
The maximal ability of the heart and lungs to deliver oxygen to working muscle groups and the muscle groups ability to utilize the oxygen
Cooper 12-minute Test
The objective is to cover the greatest distance in the allotted time period
1.5 Mile Test for Time
The objective is to run the distance in the shortest period of time
Principal behind Jackson/Pollack Skin Fold Assessment
The principal behind this technique is that the amount of subcutaneous fat is proportional to the amount of body fat. However, the exact proportion of subcutaneous-to-total fat varies with gender, age and ethnicity,
Purpose of taking Height/Weight and BMI
The purpose of taking height, weight and BMI is to determine how healthful your weight is relative to your height. Determining your BMI can begin to set your goals for a healthful weight. BMI is an estimate of body composition.
Score of Trunk Flexion Test for Measurement of Flexibility
The score is the most distant point (in inches or centimeters reached with the fingertips. The best of three trials should be recorded. To assist with the best attempt, the client should exhale and lower the head between arms when reaching. Testers should ensure that the knees of the client stay extended; however, the client's knees should not be pressed down. The client should breathe normally during the test and should not hold his or her breath at any time.
Score of Shoulder Flexibility Test
The shoulder flexibility test is a basic test that can give the professional a good idea of functional mobility. The functional range of motion gives professional an idea of how well your joint will function in activities of daily living.
Sit-and-Reach Test using Sit-and-reach box
The sit-and-reach test is also done using a sit-and-reach box. The client sits with their legs fully extended with the soles of the feet against the box. The protocol is the same as other form of the test.
What should all individuals that want to start an exercise program do?
They should perform a health screening.
Purpose of Preparticipation Health Screening
To determine if client/patient/athlete needs medical clearance before initiating or becoming more physically active
Fat Body Weight
Two types of fat: Essential and Storage
Examples of Metabolic Disease
Type I or II Diabetes Mellitus
RPE Scale
Used to measure the intensity of exercise
Abdominal Skinfold Site
Vertical Fold: 2 cm to the right side of the umbilicus
Medial Calf Skinfold Site
Vertical Fold: At the maximum circumference of the calf on the midline of the medial border
Biceps Skinfold Site
Vertical Fold: On the anterior midline of the upper arm over the belly of the bicep muscle, 1 cm above the level used to mark the triceps site
Midaxillary Skinfold Site
Vertical Fold: On the midaxillary line at the level of the xiphoid process of the sternum (an alternative measure is a horizontal fold; taken at the level of the xiphoid/sternal border in the midaxillary line)
Triceps Skinfold Site
Vertical Fold: on the Posterior midline of the upper arm, halfway between the acromion and olecranon process, with the arm held freely at the side of the body
Thigh Skinfold Site
Vertical fold: On the anterior midline of the thigh, midway between the proximal border of the patella and the inguinal crease (hip)
Fitness Testing-ACSM Test Order
When all fitness components are being assessed in a single session: •Resting measures •Non fatiguing morphologic •Cardiorespiratory capacity •Muscular fitness •Flexibility
PARQ will tell you what?
Will tell you whether it is necessary for you to seek further advice for your doctor or qualified exercise professional before becoming more physically active
Normal Grip Strength Age 20-29
Women: 95-103 Men: 58-62
What happens if you answered NO to all of the main seven questions?
You are cleared for physical activity. -Start becoming much more physically active-start slowly and build up gradually -Follow International Physical Activity Guidelines -You may take part in a health and fitness appraisal -If you are over the age of 45 yr and NOT accustomed to regular vigorous to maximal effort exercise, consult a qualified exercise professional before engaging in this intensity of exercise -If you have any further questions, contact a qualified exercise professional.
Body Composition-Test Administration Steps
• Purpose • Description (protocol and procedures) • Demonstration • Familiarization (practice session) • Answer questions • Administer test
Test Administration Steps
• Purpose • Description (protocol and procedures) • Demonstration • Familiarization (practice session) • Answer questions • Administer test
Purpose of Medical History
•Identify and document a patient/ client/athlete(s) health Hx to develop a medically sound fitness evaluation and ExRx. •Identify contraindications and indications for exercise. •Identify special needs that may effect fitness evaluation and programming/ExRx
Pre-Test Participation Instructions
•Identify current levels of fitness •Identify starting intensities for exercise prescription (ExRx) •Establish a baseline to chart progress(motivation) •Establish realistic fitness goals(reasonable & attainable) •Identify strengths and weaknesses •Education of health-related fitness levels relative to age and sex normative data
Purpose of Fitness Testing
•Identify current levels of fitness •Identify starting intensities for exercise prescription (ExRx) •Establish a baseline to chart progress(motivation) •Establish realistic fitness goals(reasonable & attainable) •Identify strengths and weaknesses •Education of health-related fitness levels relative to age and sex normative data
Components of a Medical History
•Medical Diagnosis •Previous Physical Examination Findings •Laboratory Findings •History of Symptoms •Recent Illness, Injury, Hospitalization, Surgical Procedures •Orthopedic Problems •Medication Use (including dietary/nutritional supplements) & Allergies •Habits (i.e.; caffeine, alcohol, tobacco, recreational drug use) •Exercise History (Activity Profile) •Work History •Family History
Fitness Testing- Test Selection
•Medical history/contraindications •Goals of individual •Experience and training status •Age and maturation level •Environmental factors: Temperature, Humidity, Altitude
Fitness Testing-General Indications for Stopping a Fitness Test
•Onset of angina or angina-like symptoms •Drop of systolic BP of ≥ 10 mmHg from baseline despite an increase in work load •Excessive rise in blood pressure: Systolic > 250 mmHg &/or Diastolic > 115 mmHg •Shortness of breath, wheezing, or claudication •Failure of HR to increase w/ increased exercise intensity •Noticeable change in heart rhythm •Subject requests to stop •Fatigue •Musculoskeletal pain/discomfort •Physical or verbal manifestations of severe fatigue •Failure testing equipment Symptoms of poor perfusion
Fitness Testing-Test Environment that are Minor Tasks that are Important in Achieving Valid and Reliable Test Results
•Room temperature should be 68 to 72°F (21 to 22°C) •Humidity <60% with adequate air flow •Ventilation should be controlled as much as possible •Test environment should be quiet and private
Fitness Testing-Test Environment to Minimize Anxiety
•Test procedures should be explained adequately and the test environment should be quite and private •The demeanor of personnel should be of relaxed confidence to put the participant at ease •Testing procedures should not be rushed and all procedures must be explained clearly prior to testing
Fitness Testing-Pretest Instructions
•Wear comfortable, loose fitting clothing that will not restrict range of motion (freedom of movement) •Proper hydration over the 24-hour period preceding the test to ensure normal hydration •Avoid large meals, tobacco, and caffeine for at least 3 hours preceding the test and alcohol (12/24 hrs) •Avoid strenuous exercise or physical activity over the 24-hour period before the test •Get an adequate amount of sleep (6-8 hours) the night before the test •Participants should be made aware that the testing could be fatiguing and that they may want to consider making arrangements for transportation post testing (Maximal) •Participants should continue medication regimen of that physiologic responses will be consistent from testing to ExRx. •Participants should bring a list of medications(Dosages, Frequency, Report last dosage taken)