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

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1 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 Cardiorespiratory Field Assessments Sub-Maximal Tests VO 2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO 2 max is reached when oxygen consumption remains at steady state despite an increase in workload. REVIEW FOR YOUR WRITTEN TEST NOT PRACTICAL CRF Sub-Maximal Field Tests: Field tests are performed by fitness professionals and others to assess the cardiorespiratory fitness of individuals. They require minimal equipment, and can easily be performed in a non-clinical setting. 3-minute Step Test - (this is a required activity) Set up an aerobic step bench at 12 inches. Set your metronome for 96 beats per minute. Greet your client, and explain test protocols: 1. Stepping sequence is up-up-down-down, L-R-L-R. 2. You may switch the lead foot at any time during the test. 3. Subject must step in time to the metronome, one step for each beat. 4. Stepping will continue for 3 minutes. 5. Subject will be notified at 1-minute, 2-minute, 2.5 minute and remaining 10-second markers. 6. At the end of the test, the subject will sit down and refrain from speaking as the tester monitors the pulse for one minute (recovery heart rate*). Demonstrate stepping technique: 7. Keep head up, shoulders back. 8. Place entire foot on the step. 9. Fully extend knees at the top. 10. Step down close to the step. 11. Breathe rhythmically. Administer the test, and record recovery heart rate as baseline. If subject cannot complete the entire three minutes, record the time at which they stopped as their baseline. Recovery vs. Post-Exercise Heart Rate: A post exercise heart rate is taken at the end of an exercise bout to see at what heart rate you were exercising. It may be taken for 10 seconds, and multiplied by six. A recovery heart rate is taken immediately after an exercise test for one full minute, during which time every beat is counted. The purpose is to see how quickly the heart rate returns to resting. 1/29/14 1

2 Step Test Norms: Men: Age Excellent Good Average Below Average Poor Women: Age Excellent Good Average Below Average Poor *YMCA Fitness Testing and Assessment Manual. 4th Edition. Lawrence A. Golding, Editor. Human Kinetics /29/14 2

3 3-minute Step Test - REQUIRED FOR PRACTICAL EXAM! The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. Equipment needed: Stopwatch or clock with a second hand; a 12-inch bench, box, or step; a metronome Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down. Execution: This test is based on a 12-inch step. Set the metronome to 96 beats per minute. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. When 3 minutes are up, stop immediately, sit down on the step, and count pulse (use your wrist) for one full minute. What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise. Scoring: See textbook or student work book for result charts. How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time. 1/29/14 3

4 1.5-Mile Walk/Run Test (DISCUSS ONLY) Use a track or a treadmill. If using a treadmill, instruct client on safe use (starting, stopping, adjusting speed). Goal is to complete 1.5 miles in minimal time. Allow a 3-minute warm-up, walking at a moderate pace. At the test onset, begin timing (use the stop watch feature on cell phone or smart device). The subject is to cover the distance as quickly as possible. If using a treadmill, allow the subject to increase or decrease speed as needed. Monitor the subject closely, encourage rhythmic breathing and offer motivating comments. Stop the timer as soon as 1.5 miles is reached. Record time as baseline. If the subject could not complete the 1.5 miles, record the distance at which they stopped. Use the following prediction equation (Larsen, et. al., 2002) to calculate VO 2 max: VO 2 max = (1.0 for men or 0.0 for women) x (body weight in kg) x (time in minutes) 12-Minute Walk/Run Test (DISCUSS ONLY) Use a track or a treadmill. If using a treadmill, instruct client on safe use (starting, stopping, adjusting speed). Goal is to cover as much distance as possible in 12 minutes. Allow a 3-minute warm-up, walking at a moderate pace. At the test onset, begin timing (use the stop watch feature on your cell phone or smart device). The subject is to cover the distance as quickly as possible. If using a treadmill, allow the subject to increase or decrease speed as needed. Monitor the subject closely, encourage rhythmic breathing and offer motivating comments. Record the distance covered at 12.0 minutes. Use the following prediction equation (Cooper, 1968) to calculate VO 2 max: VO 2 max = x (distance in meters) /29/14 4

5 Multiple Repetition Tests to Estimate 1RM Refer to the student workbook and page 184 in the text. Review the protocol for estimation of 1RM using multiple repetitions. 1/29/14 5

6 Assessments for Muscular Endurance: Refer to the student workbook and pages in the text. Push-Up Test Procedures (text p. 186): REQUIRED FOR PRACTICAL EXAM! (See textbook or student work book for result charts) Purpose: Assess upper body strength and endurance. Goal: Complete as many pushups as possible with good form. What this measures: Muscular endurance of the chest region. Scoring: See textbook or student work book for result charts. How to improve: Implement upper body exercises into your program. Execution: 1. Exhale on the way up, inhale on the way down. 2. Begin in up position, hands shoulder width, back straight, head up, using toes as the pivot point (men) or knees as the pivot point (women). Knee position may also be used for males who cannot perform a full-body pushup. 3. Lower the body until the chin (but not the stomach) touches the floor. 4. Keep the back straight and push up until arms are fully extended. 5. Demonstrate the test, and allow the subject to practice. 6. Score is based on maximal repetitions, without rest. 7. Terminate the test when the subject cannot perform another clean repetition 1/29/14 6

7 * The knee position may be used for males who cannot perform a full-body pushup, and fullbody pushups may be performed by females who can do them. Be sure to note which form they used. 1/29/14 7

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10 Abdominal Curl-Up Test Procedures (text p. 186): REQUIRED FOR PRACTICAL EXAM! (See textbook or student work book for result charts) Purpose: Assess abdominal core muscle strength and endurance. Good strength and endurance of the abdominal muscles are important in promoting correct posture and pelvic alignment. Goal: Complete as many repetitions as possible with good form. What this measures: Core muscle strength/endurance. Scoring: See textbook or student work book for result charts. How to improve: Implement core/stability exercises into your program. Execution: 1. Place two strips of masking tape parallel to each other, 10 cm apart. 2. Set your metronome to 50 beats per minute. 3. Demonstrate the test before positioning your subject. 4. Exhale on the way up and inhale on the way down. 5. Have the subject lie on their back, with knees bent at 90, fingertips touching the first tape. 6. On beat one, have the subject sit up as they slide their fingertips to the second strip of tape. 7. On beat two, the client returns to the start position. 8. Terminate the test if the subject cannot keep pace with the metronome, if they cannot reach the second strip of tape, or if they cannot continue with good form. 9. Record the total number of repetitions completed with good form. 1/29/14 8

11 Assessments for Joint ROM Student workbook and pages 203, in text. Combined Trunk/Back Flexion Modified Sit & Reach Test (See textbook or student work book for result charts) REQUIRED FOR PRACTICAL EXAM! Purpose: Functional measure of hip region flexibility, including the lower back and hamstring muscles. Generally, lack of flexibility in this region is associated with an increased risk of injury, and specifically is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. [When the low back curves too far in, a person looks "swaybacked." This condition is called lumbar lordosis.] Goal: Best out of 3 reaches. What this measures: Assess low back and hamstring flexibility Scoring: See textbook or student work book for result charts. How to improve: Incorporate more stretching for the trunk and hamstrings into your program. Execution: 1. Allow test subject to stretch hamstrings and low back. 2. Place a yardstick or tape measure on the floor. Secure with tape at the 0 and 25 inch markers. 3. Place a 15-inch strip of tape perpendicular to the tape measure, centered over the 15-inch marker. 4. (Take shoes off) Have the client sit erect near the 0 end of the tape measure, feet 12 inches apart, heels at the 15-inch marker, hands stacked with middle fingers aligned. 5. Instruct subject to inhale, then exhale while sliding the fingers slowly along the tape measure to the farthest reach. Knees should remain in contact with the floor. Subject should not lunge forward. 6. Instruct subject to hold briefly at the longest length, and record results to the nearest 1/4 inch. 7. Allow two more attempts, recording the farthest distance as the final score. 1/29/14 9

12 What the sit and reach test tells you about your client: a. Tight hamstrings and low back, stretched upper back. b. Normal-length hamstrings and low back. c. Tight hamstrings and tight low back. 1/29/14 10

13 Thomas Test Hip-Joint Rom-(text p. 203, Figure 10.8): REQUIRED FOR PRACTICAL EXAM! Purpose: To assess hip flexibility, specifically of the iliopsoas and quadriceps muscles. [The term Iliopsoas refers to the combination of three muscles: psoas major, psoas minor, and iliacus. Goal: NA What this measures: Hip flexor flexibility. Scoring: No chart; visual assessment. How to improve: Incorporate more stretching for the hip flexor into your program. Execution: 1. Lie in supine position (on back), both knees extended, arms at sides. 2. Pull the contralateral (opposite) knee to the chest until the low back touches the floor. 3. If the hip flexors are not tight, the thigh will remain in contact with the surface. If tight, the thigh will lift off the testing surface. 4. The degree of elevation indicates relative tightness of the hip flexors. YMCA Bench Press Test (See textbook or student work book for result charts) NOTE: MCC IS NOT EQUIPED FOR THIS ASSESSMENT USE PUSHUP TEST 1. Use a 35 pound barbell for women and an 80 pound barbell for men (bar + plate = total weight). 2. Set your metronome at 60 beats per minute. 3. The subject begins in the down position with the bar touching the chest, grip at shoulder width. 4. On beat one, fully extend the elbows to the up position. 5. On beat two, lower the barbell until it touches the chest. 6. Terminate the test if the client can no longer stay on-beat with good form. 7. Record the total number of clean repetitions. 1/29/14 11

14 Reading Assignments: Chapters 8, 9, 11 Homework: 1. Administer the complete battery of assessments to a friend or family member. Record results, along with comments about any problems you encountered. 2. Find one or two test subjects, and administer at least the 3-minute step test. Record results, and prepare to share in class. 3. Find one or two test subjects, and administer the Thomas Test and the sit-and reach test. Record results and prepare to share in the next class. THESE MATERIALS WERE GATHERED BY THERESA HILL TO ASSIST STUDENTS WITH PRACTICAL STUDIES. THE INTENT WAS NOT TO SUPERSEDE TEXTBOOK OR WORKBOOK MATERIALS. 1/29/14 12