Welcome! ACE Personal Trainer Virtual Exam Review: Module 5 Laura Abbott, MS, LMT Master s Degree, Sports Medicine Licensed Massage Therapist Undergraduate degree in Exercise Science Instructor of Kinesiology, Georgia State University ACE Certified Personal Trainer Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department. Owner of Premier Performance, Atlanta, GA What We ll Cover This Module Chapter 6 of the ACE Personal Trainer Manual (3rd ed) Chapters 7 & 8 of the ACE Personal Trainer Manual (4th ed) reserved. 1
Week 5: Fitness Testing Choosing a Fitness Test Factors to consider: Client s age Client s fitness level Client s health status Client s goals: Fitness or Function Equipment availability Time & expense Reliability The degree to which the same test score will be achieved on separate administrations of a test. reserved. 2
Validity The degree to which a test measures what it is supposed to assess. Objectivity The degree to which multiple scorers agree on the magnitude of scores. Types of Tests: Objective Not affected by personal feelings or bias Client s health or fitness status is not factored in Strict administration with adherence to protocols Client is compared to an age and gender matched test group for evaluation reserved. 3
Types of Tests: Subjective Based upon testing and observation May use either a formal or an informal protocol Whatever protocol is used, the results of the test are used as a baseline to chart progression When to Stop an Exercise Test Chest pain Systolic BP drops > 20 pts BP > 250/110 Failure of HR to rise Headache Light-headed Confusion / fatigue Nausea Client asks to stop Sudden death Physiological Tests reserved. 4
Resting Heart Rate The number of times the heart beats per minute Normative Data: Resting HR Resting Heart Rate in Category bpm 28-40 Athletically fit <60 Bradycardia 60-99 Normal adults >100 Tachycardia (Refer) Taking Blood Pressure While taking a blood pressure measurement: Place the cuff above the crease of the elbow Place the bell of the stethoscope over the brachial artery reserved. 5
Resting Blood Pressure Ranges Classification Systolic Diastolic Ideal < 120 mm/hg < 80 mm/hg Prehypertension Hypertension (refer) 130-139 mm/hg 85-89 mm/hg >140 mm/hg >90 mm/hg Body Comp Tests Understanding Body Composition Adults store about 50% of their body fat beneath the skin (subcutaneous fat) By measuring subcutaneous fat, we can estimate overall percentage of body fat Skinfold measurements will be less accurate for elderly clients, obese clients and very lean clients reserved. 6
Skinfold Measurements: Do s & Don ts DO: Always make sure the client is OK with the process Always measure & mark the site to be measured, on the right side of body Always take at least 2 measurements per site DON T Measure if the client appears uneasy with the process Measure right after exercise Measure during a woman s menstrual cycle Use skinfold measurements on older adults (age 65 plus) Skinfold Measurements (p. 189-192, 3rd ed, p. 179-184, 4th ed) Males: Chest Skinfold Sites Males: Abdomen reserved. 7
Skinfold Sites Males:Thigh Skinfold Sites: Females Skinfold Sites: Females reserved. 8
Skinfold Sites: Females Assessing Body Fat Percentages Women Men Essential 10 12% 2 4 % Athletic 13 20 % 5 13% Fit 21 24% 14 17% Acceptable 35 31% 18 25% Obese > 32% > 25% Girth Measurements (p. 188, 3rd ed, p. 187, 4th ed) Chest Waist Hips Thighs Calf Ankle Biceps Wrist reserved. 9
BMI Calculation (p. 185, 3rd ed, p. 185, 4th ed) -703 x body weight (lbs) -divide by height (inches) -divide by height (inches) again Ex: Female, 5 11,178 lbs 703 x 178lbs = 125134 125134 divided by 71 = 1762 1762 divided by 71 = 24.8 BMI = 25 Norms for BMI Value Category 19-25 Normal 26-30 Overweight 31-39 Obese >40 Morbidly Obese Waist to Hip Ratio (p. 186, 3rd ed, p. 188, 4th ed) Divide Waist measurement by Hip measurement Example: Female, waist 36, hips 48 36/48 =.75 reserved. 10
Waist to Hip Ratio Norms Category (Risk) Male Female Lower Risk <.90 <.80 Moderately High Risk 0.90 1.00 0.80-0.85 High Risk > 1.0 > 0.85 Flexibility Assessments The amount of range of motion possible in a series of joints. Direct measurements expressed in degrees: indirect assessments (from field tests) are recorded in centimeters or inches) Hip Flexion Test (Hamstring Flexibility) Client is supine with legs extended. Trainer lifts leg to be tested as high as possible maintaining the knee extended position Normal is an angle of 80-85 degrees. (p. 195, 3rd ed, p. 161, 4th ed) reserved. 11
Thomas Test (Hip Flexor Test) (p. 195, 3rd ed, p. 160, 4th ed) Client lays on table with knees bent & dangling Client pulls one knee to chest Trainer observes if the other hip flexes in response Apley s Scratch Test (p. 197, 3rd ed, p. 165, 4th ed) One hand reaches up, one hand reaches down; see how far apart the fingers are. Also called: Rotator Cuff Test Multi-directional Shoulder Flexibility Test Muscular Strength Tests The force a muscle or muscle group(s) can exert in one maximal effort or repetition. Higher risk of accident or injury reserved. 12
Muscular Endurance Tests The ability of a muscle or muscle group(s) to perform submaximal work efforts for numerous repetitions or for an extended duration. (Expressed in repetitions) Lower risk of accident or injury Half Sit-Up Test (p. 203, 3rd ed, p. 215, 4th ed) Place 2 pieces of tape 3.5 in apart Client reaches from the nearest to the furthest piece of tape on each half sit up Count how many reps the client can do in one minute Men: Standard Position Women: Modified Position (knees bent) Perform till fatigue (rest only in the up position) Push Up Test (p. 201, 3rd ed, p. 213, 4th ed) reserved. 13
Cardio Testing YMCA (3 Minute) Step Test (p. 180, 3rd ed, p. 208, 4th ed) 12 inch platform Cadence 96 BPM (24 stepping cycles) 3 minute duration seat client & take radial pulse for 1 full min. Rockport Walk Test (p. 180, 3rd ed, p. 206, 4th ed) Client walks 1 mile as fast as possible. Take 10 second pulse immediately after completion of 1 mile. reserved. 14
Consultation Share results Develop a plan Set goals M-O-T-I-V-A-T-E! Re-Assessment: When & Why Re-assess 4 12 weeks after training begins Determine if goals have been met Determine effectiveness of the program Check client s progress What is the MOST important purpose of conducting a fitness test? A. Generate additional revenue B. Add to the trainer s professional image C. Establish a baseline against which improvements can be measured D. To determine the need for medical clearance reserved. 15
Which of the following would be the safest and MOST effective test to determine the strength of the anterior shoulder? A. Apley test B. The push-up test C. Thomas test D. A 1RM leg press test All of the following will affect the reliability of the half sit-up test EXCEPT: A. Having the client flex their spine and hips until his elbows touch his knees B. Testing a client on a Beta-Blocker C. Allowing client to go at their own pace D. Allowing the client to keep their legs straight Follow-up testing generally will occur: A. 3-4 weeks after training begins B. 4-8 weeks after training begins C. 4-12 weeks after training begins D. 8-12 weeks after training begins reserved. 16
Calculate BMI for a 38 year old woman who weighs 138 pounds and is 5 6 tall. A. BMI = 23 B. BMI = 32 C. BMI = 42 D. BMI = 22 A man with a BMI of 31 would be considered: A. Athletic B. Normal C. Seriously obese D. Obese When conducting a waist to hip ratio on a 180-pound man, the ratio was equal to 1.5. This indicates his risk for heart disease is: A. High B. Average C. Low D. Extreme reserved. 17
Your 45 year old client weighs 220 pounds (100 kg) with 78% lean mass and 22 % fat mass. What is his total weight of body fat? A. 48 pounds B. 172 pounds C. 84 pounds D. 127 pounds Which of the following is a benefit to administering the 3-minute step test? A. It is appropriate for all participants, regardless of fitness level B. It is ideal for a mass testing environment C. It is ideal for clients with patellar chondromalacia D. It gives you an exact measurement of VO2 Max Your client is preparing for a 25K bike race. Which of the following would be BEST to determine pretraining fitness for this event? A. 1.5 mile walk/run test B. BYU Jog Test C. YMCA Bike Test D. YMCA Step Test reserved. 18
While taking a blood pressure measurement, where does the bell of the stethoscope go? A. Over the brachial artery B. Over the brachialis C. Over the carotid artery D. Below the crease of the elbow Your new client is an elderly woman who wants to begin a walking program. She wants to walk her dog around her neighborhood so she can get some fresh air and spy on the neighbors. Which of the following is most appropriate for her? A. Rockport Walk Test B. Ross Treadmill Test C. 1.5 mile Walk/run Test D. YMCA Bike Test When conducting a 90 day reassessment on your client, what should you look for? A. Changes from the original baseline B. Whether the client needs to be referred for clearance to continue exercise C.If long term goals have been met D. If further testing is warranted reserved. 19