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Fitness Assessments

Fitness Assessments. Cardiorespiratory Fitness Muscular Strength Muscular Endurance Flexibility. Define Cardiorespiratory fitness (CRF):.

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Fitness Assessments

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  1. Fitness Assessments Cardiorespiratory Fitness Muscular Strength Muscular Endurance Flexibility

  2. Define Cardiorespiratory fitness (CRF): • The ability to perform large muscle, dynamic, moderate- to high intensity exercise for prolonged periods of time and reflects the functional capabilities of the heart, blood vessels, lungs and relevant muscles.

  3. What is the measurement of CRF used for? • Exercise prescription and programming • Progress in, and motivation of, an individual in an exercise program – provides feedback and motivation to keep a client interested in exercise • Prediction of medical conditions such as coronary artery disease (further identity or diagnose health problems)

  4. How is the true measurement of CRF completed? • Involves maximal exertion as a result of graded exercise testing along with the collection of expired gasses during the exercise test.

  5. Why is the true measurement of CRF not always done? • Measurement of expired gases is not always feasible • Procedure is likely beyond the scope of practice for many personal trainers

  6. What medication could alter the results of a CRF assessment? • Beta-blockers

  7. Field Tests • A field test generally requires the client to perform a task in a non-laboratory or field setting, such as running 1.5 miles at near maximal exertion. • Field tests are relatively easy and inexpensive to administer and thus are ideal for testing large groups of clients.

  8. Field Tests • Field tests, are considered to be submaximal, and may be inappropriate for safety reasons for sedentary individuals at moderate to high risk for cardiovascular or musculoskeletal complications.

  9. What field tests are used to predict aerobic capacity? • 1.5 mile run test • 1 mile walking test

  10. 1.5 mile Run and 1 Mile Walking Test Guidelines • In the 1.5 mile run test, the client can walk, run or use a combination of both to complete the test. • In the pure walking test, clients are strictly limited to walking (always having one foot on the ground at any given time) the entire test.

  11. Who is the 1.5 mile run test contraindicated for? • Beginners • Those with known heart disease or risk factors for heart disease

  12. 1.5 mile run test guidelines • Clients should be able to jog for 15 minutes continuously to complete the 1.5 mile run test to obtain a reasonable prediction of their aerobic capacity. • Clients need to be informed of the purpose of the test and the need to pace themselves over the 1.5 miles distance.

  13. 1.5 mile run test guidelines • Effective pacing and the client’s motivation are key variables in the outcome of the test. • Have clients start the test and start a stopwatch to coincide with the start. • Give your clients feedback on time throughout the assessment to help them with pacing.

  14. 1.5 mile run test VO2 Max Calculation • VO2max (mL*KG*min) = 3.5+483/ time

  15. 1.5 mile run test VO2 Max Calculation • Time is included in the equation. • You must convert seconds into a decimal. • To do this, divide the seconds by 60. • For example is a client’s time was 12 minutes and 51 seconds you divide 51/60 to get .85.

  16. 1.5 mile run test VO2 Max Calculation • Convert following times into a whole number with a decimal

  17. 1.5 mile run test VO2 Max Calculation • Convert following times into a whole number with a decimal

  18. 1.5 mile run test VO2 Max Calculation • Example: Male client completed the 1.5 mile run test in 16:42 and is 43 years old. Calculate and classify VO2 max. • VO2max (mL*KG*min) = 3.5+483/ time • Convert 42 seconds into a decimal. 42/60 = .70 • VO2max (mL*KG*min) = 3.5+483/ 16.70 • VO2max (mL*KG*min) = 3.5+28.92 • VO2max (mL*KG*min) = 32.42 • Look on chart for classification: Below Average

  19. 1.5 mile run test VO2 Max Calculation • Calculate and classify VO2 Max for: • Male, 1.5 mile time: 13: 22, age 35

  20. 1.5 mile run test VO2 Max Calculation • Calculate and classify VO2 Max for: • Female, 1.5 mile time: 15:43, age 29

  21. 1.5 mile run test VO2 Max Calculation • Calculate and classify VO2 Max for: • Male, 1.5 mile time: 16:02, age 21

  22. 1.5 mile run test VO2 Max Calculation • Calculate and classify VO2 Max for: • Female, 1.5 mile time: 11:34, age 19

  23. Who is the 1 mile walk test useful for? • Those who are unable to run because of low fitness and/or injury.

  24. What are the requirements for the 1 mile walk test? • Keep exercise heart rate above 120 bpm. • Have clients walk 1 mile as fast as possible without running

  25. 1 Mile Walk Test Guidelines • Immediately at the end of the 1-mile walk, the personal trainercounts the recovery heart rate for 15 seconds and multiplies by 4 to determine a 1 minute recovery. • It has been shown that using a heart rate monitor may give the client more accurate results than manual palpation of heart rate.

  26. 1 Mile Walk Test Calculations • There are 2 equations for the 1 mile walk test. • The equation used with individuals younger than 30 is: • 132.853- (.0769 X weight in kilograms) – (.3877 X age) + (6.315, for men only) – (3.2649 X time) – (.1565 X HR)

  27. 1 Mile Walk Test Calculations • The equation used with individuals age 30-69: • 132.853- (.1692 X weight in kilograms) – (.3877 X age) + (6.315, for men only) – (3.2649 X time) – (.1565 X HR) • In both equations 6.315 is only added in for males. For a female you skip that step.

  28. 1 Mile Walk Test Calculations • To perform the calculation your client’s weight must be converted to kilograms. To do this, divide the weight by 2.2. • Example: Client weighs 150 pounds to convert to kilograms divide by 2.2 • 150/2.2 = 68.18 kg

  29. 1 Mile Walk Test Calculations • Example: Female client weighs 216 pounds and completed the 1 mile walk test in 14:21, client is 36 years old, heart rate was 144 bpm. Calculate VO2 max • Use the equation for individuals age 30—69 • 132.853- (.1692 X weight in kilograms) – (.3877 X age) + (6.315, for men only) – (3.2649 X time) – (.1565 X HR) • The 6.315 will be omitted because this is a female • Step 1: Convert weight to kilograms 216/2.2 = 98.18 kg • Step 2: Convert seconds to a decimal 21/60 = .35 • Step 3: plug information into equation • 132.853 – (.1692 x 98.18) – (.3877 x 36) – (3.2649 x 14.35) – (.1565 x 144) • 132.853 – 16.61 – 13.96 – 46.85 – 22.54 • VO2 Max = 32.893, classified as below average/ average

  30. 1 Mile Walk Test Calculations • Example: Male client weighs 197 pounds and completed the 1 mile walk test in 13:48, client is 28 years old, heart rate was 158 bpm. Calculate VO2 max • Use the equation for individuals under age 30 • 132.853- (.0769 X weight in kilograms) – (.3877 X age) + (6.315, for men only) – (3.2649 X time) – (.1565 X HR) • The 6.315 will be included because this is a male • Step 1: Convert weight to kilograms • 197/2.2 = 89.55 kg • Step 2: Convert seconds to a decimal • 48/60 = .80 • Step 3: plug information into equation • 132.853 – (.0769 x 89.55) – (.3877 x 28) +6.315 – (3.2649 x 13.80) – (.1565 x 158) • 132.853 – 6.88 – 10.86 + 6.315 – 45.06 – 24.73 • VO2 Max = 51.64, classified as good

  31. 1 Mile Walk Test Calculations • Calculate and classify VO2 Max for: • Male, 1 mile time: 15:13, age 25, weight 190 pounds, Heart Rate: 164 bpm

  32. 1 Mile Walk Test Calculations • Calculate and classify VO2 Max for: • Female, 1 mile time: 14:26, age 32, weight 143 pounds, Heart Rate: 156 bpm

  33. 1 Mile Walk Test Calculations • Calculate and classify VO2 Max for: • Male, 1 mile time: 13:17, age 41, weight 175 pounds, Heart Rate: 148 bpm

  34. 1 Mile Walk Test Calculations • Calculate and classify VO2 Max for: • Female, 1 mile time: 16:44, age 27, weight 164 pounds, Heart Rate: 168 bpm

  35. What is the Queens College step test based on? • Recovery heart rate; the lower the recovery heart rate the more fit the individual

  36. What equipment is needed to administer the queen’s college step test? • Watch • Metronome • Step at 16.25 inches

  37. If using a step bench, how many risers are put under the platform? • 6 risers per side

  38. Who is the step test be contraindicated for? • Clients with balance issues • Clients that have difficulty stepping

  39. Queens College Step Test Guidelines

  40. Queens College Step Test Guidelines • After 3 minutes of stepping are completed, the client stops and has his or her pulse taken while standing within the first 5 seconds. • A 15 second pulse count is then taken and multiplied by 4 to determine HR in BPM. • The recovery HR should occur between 5 and 20 seconds of immediate recovery from the end of the step test.

  41. Queens College Step Test Calculations • Males: • VO2 Max = 111.33 – (.42 x HR) • Females: • VO2 Max = 65.81 – (0.1847 X HR)

  42. Queens College Step Test Calculations • Calculate and classify VO2 Max for: • Male, 39 years old, recovery HR 96 bpm • VO2 Max = 111.33 – (.42 x 96) • VO2 Max = 111.33-40.32 • VO2 Max = 71.01, Excellent

  43. Queens College Step Test Calculations • Calculate and classify VO2 Max for: • Female, 24 years old, recovery HR 104 bpm • VO2 Max = 65.81- (.1847 x 104) • VO2 Max = 65.81- 19.21 • VO2 Max = 46.6, Above Average

  44. Queens College Step Test Calculations • Calculate and classify VO2 Max for: • Male, 33 years old, recovery HR 134 bpm

  45. Queens College Step Test Calculations • Calculate and classify VO2 Max for: • Female, 57 years old, recovery HR 142 bpm

  46. Queens College Step Test Calculations • Calculate and classify VO2 Max for: • Male, 48 years old, recovery HR 165 bpm

  47. Queens College Step Test Calculations • Calculate and classify VO2 Max for: • Female, 23 years old, recovery HR 155 bpm

  48. What are the two forms of cycle ergometer tests? • Astrand-Rhyming • YMCA Submaximal Bike Test

  49. What is muscular strength? • One-time maximal force that may be exerted and is localized to a joint or muscle group

  50. What does one repetition maximum 1RM stand for? • One-time maximum amount of weight lifted

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