A Suggestion for EXSS Major’s Health related Fitness Test

A Suggestion for EXSS Major’s Health related Fitness Test By Junbae Mun & Dave Kemble in May

What is EXSS major’s health related fitness test? • The health related fitness test • Pass of the fitness test is required all students who want to major in exercise and sports science. • The pass rate of the fitness test • In 2007 – 2008, approximately 45% (n = 250) of student taken (N = 552) the fitness test passed.

What is EXSS major’s health related fitness test? (cont’) • The fitness test includes curl-up, modified pull-up, trunk lift, and 20-m PACER or 1-mile run. • If a student fails to pass one of the assessments, the student fails the health related fitness test. But, the student does not need to repeat the previously passed tests when attempting the fitness test again. • The chance to take the fitness test is given once per month.

What is measured in health related fitness test? • Curl-up: abdomen muscular endurance • Modified pull-up: upper-body muscular strength and endurance • Trunk lift: flexibility and muscular strength in lower back and hamstring • PACER / 1-mile run: aerobic exercise capacity

Curl-up test • Procedures for curl-up test • Lie in a supine position with the knees bent • Arms should be straight, by your side, and reaching down toward your feet with the palms facing down • Curl-up slowly while sliding your fingers across the mat to the other side of the measuring tape (4.5 inches)

Curl-up test • Procedures for curl-up test • Curl back down until your head touches the mat • Curl-up movement is performed in a specified cadence (3 sec per one curl-up) • The score is the number of curl-ups that are made correctly without pausing • In order to pass curl-up 24 and 18 curl-ups are needed for male and female , respectively.

Modified pull-up test • Procedures for the modified pull-up • Lie on your back with your shoulders under the modified pull-up bar (the bar should be placed about 2 inches above your reach and an elastic band should be placed 7 to 8 inches below and parallel to the bar) • The leg and back remain straight and the heels remain on the ground throughout the modified pull-up

Trunk lift test • Procedures for the trunk lift • Lie face down on the floor with arms by your side • Keeping head straight slowly raise shoulders and chest off the floor and hold for one second • Slowly return to beginning position

Trunk lift test • Procedures for the trunk lift • The score is the height of the trunk lift that is made correctly (from the floor to the chin) • In order to the pass trunk lift, 9 inches is needed for males and females

PACER test • Procedures for the PACER • Warm-up appropriately • Have a partner ready to count your laps • Begin the test when indicated, do so by running across the 20-meter area to the cone on the other side • At sound of beep, turn and run back in the other direction across the 20-meter area • If you arrive at the cone before the beep, then wait until the beep before continuing in the other direction • Continue to maintain the pace set by PACER until you can no longer keep up the pace • You are allowed to catch up with the pace until you cannot maintain the pace for two beeps (at this point the test is ended) • Cool-down appropriately • In order to pass PACER 61 and 41 laps are needed for males and females

PACER test (cont’) Cone Cone 1 lap in 9 sec 2 lap in 9 sec 20 m 41 lap in 6.9 sec 42 lap in 6.5 sec Cone Cone

PACER test pace in each level Note: Interval between laps for 20-m PACER is calculated by the time in each level divided by the laps in each level.

1-mile run test • Procedures for the 1-mile run • Warm-up appropriately • Have a partner ready to count your laps (if you are running around a track) or record your time yourself • Try to cover 1 mile in the fastest possible time (you should be reasonably exhausted at the end of this test) • Cool-down appropriately • In order to pass 1-mile run, 8.5 and 10 minutes are needed for males and females, respectively

EXSS major’s health related fitness test & Passing rates Note: This table comes from EXSS major’s health related fitness test in 2007-2008 years; Total participants (N) was 552.

How to prepare the health related fitness test • Appraisal of your health related fitness level • Setting goals or targets • Involving in exercise specifically related to the fitness tests to meet the criterion of each test • Getting used to each test in the major fitness test • Reaching the goal or the criterion gradually

Appraisal of fitness level • Appraisal of health related fitness level is needed: • Know his or her own fitness level • Goal setting • Motivation • Get used to the procedure of the health related test • Use your records in the fitness test or assess yourself with a friend following the procedures presented above (see slide 4 to 14).

SMART goal setting • The key factor for goal setting • Specific • Ex.) my goal is to swim 3 times a week for at least 30 minutes • Measurable • Ex.) my goal is to run a 3 mile road race in 30 minutes by end of this summer • Action oriented • Ex.) 3 sets of 10 repetitions for chest using barbell and free weight • Realistic but challenge • Ex.) lose 10% of my body weight in 6 months • Time frame – short and long tem • Ex.) my goal is to run 1 mile in 10 minutes by end of winter vacation, and my short term goal is reducing 5 seconds per week for a 1 mile run.

An example of contract include goal setting • Goal: to run a 5k • Time frame: by January 1th • To reach my goal, my weekly goals include: • I will jog at least 3 days a week between my 11:00 and 1:00 class. • I will walk on at least 2 other days per week. • Strategies to achieve goals • Carry my running shoes to school with me • Find a jogging partner • On the days I plan to walk, don’t watch TV until after I walk • Schedule exercise time into my weekly planner • Rewards for reaching short- and long term goals • Reward myself with 30 minutes on the internet each time I meet my daily activity goal • Take a trip to the beach if I meet my weekly goals for four weeks • Buy a new pair of running shoes after achieving my long-term goal • Overcoming roadblocks • On rainy days, I will go to the recreation center • Exam days: I will jog after completing the exam to help clear my mind • Signed: • Note: this contract will be revised on a weekly basis Note: this sample comes from FITNESS for Life

ACSM’s recommendation for a bout of exercise • Comprehensive exercise programs include warm-up, cardiovascular endurance exercises, resistance exercises, stretching, and cool down. • Ex.) warm up - aerobic exercise - (stretching) - cool down or warm up - muscular exercise – (stretching) - cool down or warm up - aerobic exercise - muscular exercise – (stretching) - cool down. • Consider individual’s needs and goals, the components can be varied and must be individualized.

Suggestion for a bout of exercise • We recommend you should select a type of exercise involving the same muscle group used in your fitness test (specificity principle). • Ex.) Interval training or jog for PACER, jog for 1-mile run, crunch for curl-up, and seated row for modified pull-up. • Do physical activities you like, but remember the criterion to pass the EXSS major’s fitness test is not individualized (fixed in standard level).

ACSM’s recommendation for Warm-up • Warm-up includes low-intensity and large-muscle group (specific to the exercise you want). • Light jogging and stretching is general • Benefits: improvement of performance and prevention of injury on muscular and cardiovascular. • Five to 10 minutes is recommended.

ACSM’s recommendation for aerobic exercise capacity • Aerobic exercise capacity is most effective, as large muscle groups are involved in continuous and rhythmic over a prolonged duration. • Intensity: 64 to 94% of maximal heart rate (220-aged) and 12 to 16 rating perceived exertion (RPE) on the original 6 to 20 Borg scale.

Rating perceived exertion (RPE) • We recommend use of 10 ratio scale to remember and use easier. • The range from 12 to 16 on the original 6 to 20 Borg scale is similar with 2 to 5 of 0 to 10 scale. Note: this ratio scale come from ACSM’ guideline for exercise testing and prescription 7th edition.

ACSM’s recommendation for aerobic exercise capacity (cont’) • Duration: 20 to 60 minutes of continuous or intermittent exercise (at least 10 minutes per a bout). • Frequency: more than 5-times per week (preferably daily exercise). • Progression: 10 to 20% per week for duration and 5 to 10% per sixth session for intensity.

Suggestion for PACER or 1-mile run • A example of exercise program for PACER or 1-mile run is presented at slide 27 to 28. • The program is made based on ACSM’s recommendation for aerobic exercise capacity. • For students with lower level fitness, recommend two months program (see slides #27 and #28). • For students who has fitness level close to passing the fitness test, recommended one month program (see slide #28). • Can be individualized in frequency, duration, and intensity, but remember the criterion to pass the EXSS major’s fitness test is not individualized (fixed in standard level).

An aerobic exercise program Note: Intensity is presented by rating perceived exertion (RPE); Cross-train includes elliptical trainer, bike, row, and swim.

PACER test pace in each level Note: Interval between laps for 20-m PACER is calculated by the time in each level divided by the laps in each level.

Suggestion for PACER (cont’) • For students who selected PACER • If you can, you would be better to follow the original PACER test than that we suggested in the example of aerobic exercise (see slide #29). • We recommend performing PACER every Wednesday after one month. • Higher level have faster pace, so you should get used the pace.

Suggestion for 1-mile run (cont’) • For students who selected 1-mile run • Can run 4 laps on standard track or 6.78 laps on track in student recreation center in 10 and 8.5 minutes for female and male, respectively. • If you can use a treadmill, 1-mile distance in low speed (as you can run) is recommended in the beginning, and then you can increase the speed gradually as consider by your fitness level and goal. However, you have to run 1-mile run in 10 and 8.5 minute for female and male to pass, respectively. • In order to pass the test you can run faster than an average of 6 and 7.1 mph for 10 and 8.5 minutes on the treadmill for female and male to pass 1-mile run test.

ACSM’s recommendations for resistance training • Resistance training is important for daily living and physical activity without physiological stress, maintenance of lean body mass and bone mineral density, and decrease of lower back pain. • Volitional fatigue means a person can not move a resistance through an ROM in proper biomechanical form.

ACSM’s recommendations for resistance training (cont’) • If resistance can not be moved through full ROM with proper form and breathing (3 seconds concentric with exhale and 3 seconds eccentric with inhale) you should terminate the set of resistance training. • Resistance may be increased by 2.5 to 5 pounds when goal repetition (8 to 12 repetitions is recommended) is completed.

ACSM’s recommendations for resistance training (cont’) • 8 to 10 major muscle groups are performed for less than 1 hour. • 2 to 3 days per week is recommended. • ACSM’s recommendations are focused on safety and accomplishment of good health, but not for athletic training.

Specific recommendations for resistance training program design from NSCA’s Essentials of Personal Training Note: 1RM stands for 1-repetition maximum and means maximum weight you can left only one time in your best effort for each muscle group. * Another comment: Approximately 2 repetitions is similar to 5 lbs; if you can perform 14 repetitions with 100 lbs and want to get hypertrophy , then reduce repetition by 10, you should perform 10 repetitions with 110 lbs (100 + 5 × 2)

Relationship between repetitions performed and % of 1-RM • If you lift 10 repetitions one load until cannot perform another repetition with good form, that load is 75% of your 1-RM. • If you lift 12 repetitions with 100 lbs, your 1-RM would be 149.25 lbs. • If you want to know 1-RM in large muscle groups, you can use 1 to 15 repetitions. • If you want to know 1-RM in small muscle groups, you can use 10 to 15 repetitions. Example of calculation of 1-RM 12 repetition with 100 lbs = 67% of 1-RM 1-RM = 100 / .67 (67%) = 149.25 lbs

Suggestion for muscular strength and endurance test • An example of an exercise program for curl-up and modified pull-up is presented in slide 39 to 40. • 1RM should be measured when you feel need to increase your load or every two weeks according to the program we recommended. • A spotter (your friend) is recommended for safety and efficiency, especially when using free weights and for a beginner. • Begin with light load and high repetitions (for endurance), and then move toward moderately heavy to heavy load and low repetitions (for hypertrophy).

Suggestion for muscular strength and endurance test (cont’) • At least six resistance training exercises is recommended in a bout of resistance exercise, if you can or want, you can add more exercises to the bout of resistance training. • A resistance exercise that involves similar muscle groups to curl-up, trunk lift, and modified pull-up is recommended. • Self-screened appraisal for the curl-up, trunk lift, and modified pull-up test in every two weeks is recommended. • If you need aerobic and anaerobic training, you can combine both the programs (Mon., Wed., and Fri. for aerobic; Tue. and Thur. for anaerobic).

A muscular strength and endurance exercise program Week 1 & 2 on Tue. & Thur. Week 3 & 4 on Tue. & Thur.

A muscular strength and endurance exercise program Week 5 & 6 on Tue. & Thur. Week 7 & 8 on Tue. & Thur.

Leg press • Position your feet on the foot plate slightly wider than shoulder width • Your toes may point straight ahead or slightly outward • After you are in position, push the foot plate upward

Leg press • In controlled motion, lower the weight by bending the knees until roughly 90 degrees of flexion then extend your knees and return to the initial position • Repeat through completion of set

Alternative exercise to leg press • Squat

Alternative exercise to leg press • Lunges

Barbell bench press • Start off by lying on your back on a flat bench with your head and buttocks in contact with the bench and feet flat on the floor • Keep your back in a natural alignment (this will vary from person to person) • Grasp the barbell with an over hand grips slightly wider than shoulder width

Barbell bench press • After un-racking the barbell, slowly lower the bar to the lower portion of your chest (right below your nipples) in a controlled motion • Immediately afterwards, push the bar upwards avoiding bouncing the bar off your chest of lifting your buttocks off the bench

Alternative exercise to chest press • Dumbbell incline press

Prone leg curls • In the prone position, line your knee up with the mechanical pivot point of the machine • Adjust the leg rest so that it will lie between your calf and ankle

Prone leg curls • While grasping the handles and keeping your head in a neutral position, flex your knees by pulling your heels toward your buttocks • Do not allow your hips or thighs to lift off of the bench • Slowly lower your heels back to the initial position

Alternative exercise to leg curls • Seated leg curls

A Suggestion for EXSS Major’s Health related Fitness Test