Pre-Assessment Workshop Spring 2018
Overview A. Interpreting Pre-Assessment Results a. b. c. d. e. Anthropometrics Balance & Agility Cardiorespiratory Fitness Muscular Fitness Flexibility B. Goal Setting for Post-Assessments C. Spring 2018/Summer 2018 Assessment Information
Anthropometrics Measurements of the human body used to monitor disease risk. - Height - To catalog the progression of osteoporosis in the spine. - Weight & Inbody Body Composition - To monitor the effects of exercise on body composition. - Blood pressure - To determine the risk of heart disease.
Interpretation of Results: Height What s normal? - 1-3 inches after the age of 40. - ½ inch every 10 yrs. Who should monitor changes in height? - Post-menopausal women - Family history of osteoporosis
Interpretation of Results: Weight/Body Comp. What s normal? - Decrease in muscle mass (0.5-1.0% per year after age 70) - Increase in body fat (1-2 lbs per year). When should I be concerned? - Decrease in muscular strength. - Decreased ability to perform ADLs. - Rapid decrease in weight.
Interpretation of Results: Blood Pressure Blood pressure fluctuates with age and exercise. What s normal? 120 / 80 mmhg
Suggestion on Goal Setting LifeFit Center Classes Programs - Building Healthy Bones - Personal Training - Strength for Living - C.R.F.R - Group Fitness Classes Healthy Behaviors - DASH Diet - Limit saturated fats & sweets - Decrease sodium intake - Limit alcohol intake Talk to a RD for individualized meal plans. Talk to your physician about elevated blood pressures.
Balance & Agility Balance: the ability to maintain equilibrium while stationary or moving. - Stand with Feet Together & Eyes Closed - Standing on One Leg Agility: the ability to change the position of the body in space with speed and accuracy. - 8-foot Up-and-Go Used to evaluate fall risk & its relation to activities of daily living.
Stand Feet Together Eyes Closed Score Result 0 Unable to obtain the correct standing position independently. 1 Able to obtain the correct standing position independently but unable to maintain the position or keep the eyes closed for more than 10 seconds 2 Able to maintain the correct standing position with the eyes closed for more than 10 seconds but less than 30 seconds 3 Able to maintain the correct standing position with eyes closed for 30 seconds but requires close supervision 4 Able to maintain the correct standing position safely with eyes closed for 30 seconds
Stand on One Leg Score Result 0 Unable to try or needs assistance to prevent falling 1 Able to lift leg independently but unable to maintain position for more than 5 seconds 2 Able to lift leg independently and maintain position for more than 5 but less than 12 seconds 3 Able to lift leg independently and maintain position for more than 12 but less than 20 seconds 4 Able to lift leg independently and maintain position for at least 20 seconds
8-Foot Up-and-Go: Females Age 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th 6.7 7.1 8.0 8.3 10.0 11.1 13.5 25th 6.0 6.4 7.1 7.4 8.7 9.6 11.5 50th 5.2 5.6 6.0 6.3 7.2 7.9 9.4 75th 4.4 4.8 4.9 5.2 5.7 6.2 7.3 90th 3.7 4.1 4.0 4.3 4.4 5.1 5.3
8-Foot Up-and-Go: Males Age 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th 6.4 6.5 6.8 8.3 8.7 10.5 11.8 25th 5.6 5.7 6.0 7.2 7.6 8.9 10.0 50th 4.7 5.1 5.3 5.9 6.4 7.2 8.1 75th 3.8 4.3 4.2 4.6 5.2 5.3 6.2 90th 3.0 3.8 3.6 3.5 4.1 3.9 4.4
Suggestions on Goal Setting LifeFit Center Programs - Bodyweight & Balance - Yoga & Pilates - Personal Training Healthy Behaviors - Annual Eye Check - Maintain Muscular Strength - Maintain home safety Individuals with low bone mass should monitor changes in balance.
Cardiorespiratory Fitness Cardiorespiratory Fitness is the ability of the heart and lungs to supply oxygen to working muscles during sustained physical activity. The higher cardiorespiratory fitness you have, the more efficient your body is at delivering oxygen to your muscles allowing you to exercise, and to live! We assess cardiorespiratory fitness to learn about participants heart and lung health and participants ability to participate in endurance-based activities
Cardiorespiratory Fitness: Protocol Submaximal VO2 test using pre-validated predicted equation This is the maximum amount of oxygen that you can use during intense or maximal exercise VO2 max cardiorespiratory fitness
Aerobic Capacity (VO2max) Results: Males Age Poor Fair Average Good Excellent < 29 < 24.9 25-33.9 34-43.9 44-52.9 >53 30-39 <22.9 23-30.9 31-41.9 42-49.9 >50 40-49 <19.9 20-26.9 27-38.9 39-42.9 >45 50-59 <17.9 18-24.9 25-37.9 38-42.9 >43 60-69 <15.9 16-22.9 23-35.9 36-40.9 >41
Aerobic Capacity (VO2 Max) Results: Females Age Poor Fair Average Good Excellent < 29 < 23.9 24-30.9 31-38.9 39-48.9 >49 30-39 <19.9 20-27.9 28-36.9 37-44.9 >45 40-49 <16.9 17-24.9 25-34.9 35-41.9 >42 50-59 <14.9 15-21.9 22-33.9 34-39.9 >40 60-69 <12.9 13-20.9 21-32.9 33-36.9 >37
Improve Cardiorespiratory Fitness at the LFC Fit & Fun, Fit Camp, Krank Circuit, Krank Fusion, CRFR, S4L, PFT Cardio equipment Myzone
Muscular Fitness Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. -30 Second Chair Stand Muscular strength is the amount of force a muscle can produce in a single effort. -Keiser Bench Press -Keiser Leg Press
Muscular Endurance 30 Second Chair Stand Participant seated in the middle of the chair, back straight and feet flat on the floor. Arms are crossed at the wrists and held against the chest. On the signal go the participant rises to a full stand and then returns to a fully seated position. The participant is encouraged to complete as many full stands as possible within 30 sec. After a demonstration by the tester, a practice trial of one to three repetitions should be done to check for proper form, followed by one 30-s test trial.
Chair Stand Results: Male Age Group - Males Chair stand (no. Stands) 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th 11.0 9.0 9.0 8.0 7.0 6.0 5.0 25th 14.0 12.0 12.0 11.0 10.0 8.0 7.0 50th 16.0 15.0 15.0 14.0 12.0 11.0 10.0 75th 19.0 18.0 17.0 17.0 15.0 14.0 12.0 90th 22.0 21.0 20.0 19.0 18.0 17.0 15.0
Chair Stand Results: Females Age Group - Females Chair stand (no. Stands) 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th 9.0 9.0 8.0 7.0 6.0 5.0 2.0 25th 12.0 11.0 10.0 10.0 10.0 8.0 4.0 50th 15.0 14.0 13.0 12.0 12.0 10.0 8.0 75th 17.0 16.0 15.0 15.0 15.0 13.0 11.0 90th 20.0 18.0 18.0 17.0 18.0 15.0 14.0
Muscular Strength Keiser Leg Press and Chest Press After a period of familiarization with the movement, have the client perform a light warm-up of 5 reps at 50% of his or her perceived maximum resistance. After a 1-minute (min) rest, cue the client to perform 5 reps at 60% 80% of perceived maximum resistance (moderate to heavy exertion). After a 2-minute rest, add resistance. If the client is successful at lifting that weight, allow a rest period of 2-mins and add more weight. Continue this process until a failed attempt occurs. Record the last successfully completed lift as the 5RM.
Suggestions for Improving Muscular Fitness Personal Training Small Group Training Building Healthy Bones CRFR Strength for Living Group Fitness Classes Bodyweight and Balance Building Strength Pilates Yoga
Flexibility Flexibility is the ability to move your joints through a comfortable range of motion Sit and Reach Back Scratch
Sit and Reach Seated on the front edge of chair, crease between the top of the leg and the buttocks should be even with the edge of the chair seat. Keeping one leg bent and foot flat on the floor; the other leg (the preferred leg) is extended straight in front of the hip, with heel on floor and foot flexed. Participant slowly bends forward at the hip joint sliding the hands down the extended leg in an attempt to touch the toes. The reach must be held for 2s. Participants should be reminded to exhale as they bend forward.the participant is then given two practice trials on that leg, followed by two test trials.
Chair Sit and Reach Results: Males Age Group - Males Chair sit-and-reach (in.) 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th -6.0-6.0-6.5-7.0-8.0-8.0-9.0 25th -2.5-3.0-3.5-4.0-5.5-5.5-6.5 50th 0.5 0.0-1.0-1.0-2.0-2.5-3.5 75th 4.0 3.0 2.0 2.0 1.5 0.5 0.5 90th 6.5 6.0 5.0 5.0 4.5 3.0 2.0
Chair Sit and Reach Results: Females Age Group - Females Chair sit-and-reach (in.) 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th -3.0-3.0-3.5-4.0-4.5-4.5-7.0 25th -0.5-0.5-1.0-1.5-2.0-2.5-4.5 50th 2.0 2.0 1.5 1.0 0.5-0.5-2.0 75th 5.0 4.5 4.0 3.5 3.0 2.5 1.0 90th 7.0 6.5 6.0 5.5 5.0 4.5 3.5
Back Scratch In a standing position, the participant places the preferred hand behind the same-side shoulder, fingers extended, reaching down the middle of the back as far as possible (elbow pointed up). The participant places the other hand behind the back, reaching up as far as possible in an attempt to touch or overlap the extended middle fingers of both hands. Without moving the participant s hands, the tester helps to see that the middle fingers of each hand are directed toward each other. The participant is not allowed to grab his or her fingers together and pull. After a demonstration by the tester, the participant is asked to determine the preferred hand, and is then given two practice (stretching) trials, followed by two test trials.
Back Scratch Results: Males Age Group - Males Back scratch (in.) 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th -10.0-10.5-11.0-12.0-12.5-12.5-13.5 25th -6.5-7.5-8.0-9.0-9.5-10.0-10.5 50th -3.5-4.0-4.5-5.5-5.5-6.0-7.0 75th 0.0-1.0-1.0-2.0-2.0-3.0-4.0 90th 2.5 2.0 2.0 1.0 1.0 0.0-1.0
Back Scratch Results: Females Age Group - Females Chair sit-and-reach (in.) 60-64 65-69 70-74 75-79 80-84 85-89 90-94 10th -5.5-6.0-6.5-7.0-8.0-8.0-9.0 25th -3.0-3.5-4.0-4.0-5.5-5.5-6.5 50th -0.5-1.0-1.5-1.0-2.0-2.5-3.5 75th 1.5 1.5 1.0 2.0 1.5 0.5 0.5 90th 4.0 3.5 3.0 3.0 4.5 3.0 2.0
Suggestions for Improving Flexibility Personal Training Small Group Training Group Fitness Classes CRFR Strength for Living Flexibility, Mindfulness, and Gratitude In-Trinity Pilates Yoga Water!
Goal Setting Identify areas you would like to improve Ask yourself the Why, How, and What questions Why do I want to improve/change this component of my fitness/health? How will improving/changing this component of my fitness/health make me feel? What is most important to me related to these goals? SMART Goals: Prioritize Ask for Accountability & Assistance Services Available: Personal Training; 4-Week Program Development Nutrition Counseling: Graduate Students in Nutrition & Dietetics
Spring 2018 Post-Assessment/ Summer 2018 Pre-Assessment Information Assessments: May 7th - 11th No LifeFit Programming during that week: Open Floor Only Summer 2018 Registration: Last Week to Register May 7th - 11th Registration Options: See Summer 2018 Registration Document