Training Lab Procedures

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1 Training Lab Procedures Last Name: Conduct the procedures described on yourself and a friend unless the procedure only requires one subject. Be sure to warm up prior to starting any exercise. Record responses to all questions on the assignment sheet. Procedure #1 (YMCA Step Test) 1. This is an additional 3 minute step test 2. Acquire the subject s resting HR 3. Instruct the subject on the appropriate cadence ensuring the right cadence and step frequency a. Cadence = up-up-down-down b. Frequency = 24 steps/minute (1 step every 2.5 seconds) c. Use a 12 inch step d. To maintain a consistent frequency, download a metronome application to your smart phone or computer such as Metronome Beats (free application) 4. Ask the subject step up and down on a 12 inch step at a cadence of 24 steps/minute for 3 minutes 5. Take a 60-second recovery heart rate of the subject immediately in a seated position (within 5 sec) 6. Use charts below to determine test results 3-Minute Aerobic Step Test Scale (all populations) Category Gender Heart Rate Excellent Female <97 Male <71 Good Female Male Fair Female Male Poor Female Male Alternate Age Adjusted Scale for the 3-Minute Step Test (Data from US Military Charts) 3-Minute Step Test (Men) 3-Minute Step Test (Women) Age Excellent <79 <81 <83 Good Above Below Poor Very Poor >128 >128 >130 Age Excellent <85 <88 <90 Good Above Below Poor Very Poor >128 >138 >140

2 Procedure #2 (Determining Energy Expenditure: Treadmill Walking/Running) 1. Utilize the linear relationship between O 2 consumption to determine VO 2, METs, and kcal for yourself or a friend a. Linear relationship exists i. Walking speeds between mph ii. Running speeds between 5-10 mph 2. Ideal to use a treadmill if possible so a constant speed is maintained 3. Determine the VO 2, METs, and kcal based on the speed and incline a. *Maintain a constant speed and grade for 10 min i. Speed range: 1. Walking speeds at mph 2. Running speeds at 5-10 mph ii. Grade range: 1. Pick a grade and maintain it throughout the procedure 4. Basic Equations: VO 2 (ml/kg/min) = Resting MET (3.5 ml/kg/min) + horizontal component (speed m/min) х O 2 cost of horizontal component + vertical component (percentage grade х speed m/min) х O 2 cost of vertical component Required conversions for above equation: To convert mph to m/min х by Percentage grade as a decimal (ex 5% =.05) Walking: Running: O 2 cost of horizontal component = 0.1 ml/kg/min O 2 cost vertical component = 1.8 ml/kg/min O 2 cost horizontal component = 0.2 ml/kg/min O 2 cost vertical component = 0.9 ml/kg/min METs = VO 2 Resting MET kcal/min = (VO ) х body mass in kg х 5.05 kcal/l O 2 (It is necessary to 1000 to get in L/min) Example: Subject (154 lbs or 70 kg) walking at 3 mph (3mph x 26.82= 80.46) and 1% grade (.01): VO 2 (ml/kg/min) = (3.5 ml/kg/min) + (80.46) х 0.1 ml/kg/min + (.01 х 80.46) х 1.8 ml/kg/min VO 2 (ml/kg/min) = х 1.8 VO 2 (ml/kg/min) = VO 2 (ml/kg/min) = VO 2 (ml/kg/min) = ml/kg/min METs = ml/kg/min 3.5 ml/kg/min METs = 3.7 METS kcal/min = ( ml/kg/min 1000) х 70 kg х 5.05 kcal/l O 2 kcal/min = ( ) х 70 х 5.05 kcal/min = 4.59 kcals/min Procedure #3 (Endurance of Upper Body Muscles) Push-Up Test 1. The push-up test is administered with male subjects starting in the standard down position and female subjects starting in the modified knee push-up position (knees on the ground for female subjects)

3 2. The subject must raise the body by straightening the elbows and then return to the down position, until the chin touches the mat or floor a. The abdomen should not touch the mat 3. The back must remain straight at all times, as monitored by the partner counting the push-ups 4. The maximum number of push-ups performed consecutively without rest is counted as the score 5. The test is stopped when the subject strains forcibly or is unable to maintain the appropriate technique within two repetitions 6. Document the number of push-ups performed and the fitness category as described by the ACSM Category Gender M F M F M F M F M F Excellent Very Good Good Fair Needs Improvement ACSM s Guidelines for Exercise Testing and Prescription, 7 th ed. 2006; pg. 85 Procedure #4 (Endurance of Abdominal Muscles) Curl-Up (Crunch) Test 1. Individual assumes a supine position on a mat with knees at 90 a. Arms are at side, palms facing down 2. A metronome is set to 50 beats min -1 with the individual performing slow, controlled curl-ups lifting the shoulder blades off the mat (about a 30 angle with mat) in time with the metronome at a rate of 25 per minute ( 1 per 2 sec) a. The back should be flattened before curling up b.*to maintain a consistent frequency, download a metronome application to your smart phone or computer such as Metronome Beats (free application) 3. Duration of the test is 1 minute 4. Perform as many curl-ups as possible without pausing, to a maximum of 25 a. The number recorded is the number of curl-ups performed or the point in which the subject pauses/loses rhythm for two consecutive curl-ups 5. Document the number of curl-ups performed and the fitness category as described by the ACSM Category Gender M F M F M F M F M F Excellent Very Good Good Fair Needs Improvement ACSM s Guidelines for Exercise Testing and Prescription, 7 th ed. 2006; pg. 86

4 Procedure #5 (Muscle Endurance of Core Stabilization) Side Plank test 1. Subject lies on his/her side, legs extended, with the top foot in front of the bottom foot 2. Subject is instructed to support themselves by lifting their hips off of the floor and maintaining a straight line over their full body length a. The body support should come from the bottom elbow and their feet 3. Elapsed time is counted from the time the subject initiates a straight position, until the subject is no longer able to maintain the position 4. Document the amount of time elapsed and compare it to normative data Normative Data for Procedure #5 Men Women Side Plank, right 94 sec. 72 sec. Side Plank, left 97 sec. 77 sec. McGill SM, Childs A, Liebenson C. Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Arch Phys Med Rehabil. 1999;80: Procedure #6 (Muscle Flexibility) YMCA Sit-and Reach Test 1. Subject removes shoes and sits on floor with the yard stick between extended legs 2. Heels of the feet should touch the edge of the 15 inch mark on the yard stick and be about inches apart 3. Subject slowly reaches forward with both hands as far as possible a. Keep knees extended 4. Keeping both hands together, the subject touches the yard stick (make sure that both hands move together and one hand does not go farther than the other) a. Do not bounce 5. Subject holds position for 2 seconds while the data collector notes distal point reached with the fingertips a. Take best of two trials Percentile M F M F M F ACSM s Guidelines for Exercise Testing and Prescription, 7 th ed. 2006; pg. 90

5 Definitions for Procedures #7-9: Repetitions (reps): The execution of an exercise one time. Set: The number of repetitions consecutively performed in an exercise without resting. 1 repetition maximum (RM): Maximum amount of weight that can be lifted 1 time repetition maximum (RM): 68% of the 1 RM for an untrained person 79% of 1 RM for the trained person Procedure #7 (Attain 7-10 RM) 1. Find the 7-10 rep max (RM) of the subject in both bench press and leg press 2. Estimate the subject s 7-10 RM a. This is accomplished by estimating the amount of weight you can lift one time and then multiplying by.68 for the untrained or.79 for trained 3. Lift this estimated amount of weight. 4. The final number of reps able to be completed should be between 7-10 a. If more than 10 reps are completed: rest 3-5 minutes and add more weight b. If less than 7 reps are completed: rest 3-5 minutes and subtract weight c. Take as many trials as are necessary to get true 7-10 RM (three trial areas are provided to keep track of previous weight--you may need more or less) 5. Document True 7-10 RM a. 1 lb = kg 6. Measure and record heart rate immediately following the completion of the last trial Procedure #8 (Estimate 1 RM) 1. Insert 7-10 RM (in kg) into formula to estimate 1RM (calculations only) Procedure #9 (Find Percentile of Lower & Upper Body Strength) 1. Find ratio of 1 RM to body weight (1 RM divided by body weight) a. Calculations only b. Use the previously determined estimated RM for both subjects Upper Body PERCENTILE Men Women ACSM s Guidelines for Exercise Testing and Prescription, 7 th ed. 2006; pg. 82

6 Lower Body PERCENTILE Men Women ACSM s Guidelines for Exercise Testing and Prescription, 7 th ed. 2006; pg. 82

THIS MATERIAL IS A SUPPLEMENTAL TOOL. IT IS NOT INTENDED TO REPLACE INFORMATION PROVIDED IN YOUR TEXT AND/OR STUDENT HAND-BOOKS

THIS MATERIAL IS A SUPPLEMENTAL TOOL. IT IS NOT INTENDED TO REPLACE INFORMATION PROVIDED IN YOUR TEXT AND/OR STUDENT HAND-BOOKS. REVIEW CHAPTERS 8, 9, 10, and 12 OF TEXT BOOK Homework Review; Lab 1 Review