Unit 2 - Conduct participant fitness assessment.pptx

Unit 2: Conduct Participant Fitness Assessment Objectives 1. Purpose of fitness testing 2. Principles of fitness testing 3. Factors which may affect fitness tests and appropriate measures to limit variables. 4. Benefits of exercise 5. Describe the interview techniques for partic...

Unit 2: Conduct Participant Fitness Assessment Objectives 1. Purpose of fitness testing 2. Principles of fitness testing 3. Factors which may affect fitness tests and appropriate measures to limit variables. 4. Benefits of exercise 5. Describe the interview techniques for participants screening. 6. Describe components of physical fitness and their application. 7. Describe components of skill-related fitness and their application. Objectives 8. Identify lifestyle factors that improves health through an exercise programmme. 9. Describe common risk factors to health and well-being 10. Explain purpose & procedures for conducting these tests a. Body Composition b. cardio-respiratory endurance c. muscular strength d. muscular endurance e. flexibility Purpose of Fitness Testing Collecting baseline data and educating participants about their present health/fitness status. Providing data useful in development of individualized exercise programmes. Collecting follow-up data allowing evaluation of an individual’s progress. Motivating participants by establishing reasonable and attainable health/fitness goals.  Principle Of Fitness Testing  Specificity  Validity  Objectivity  Reliability Factors That Affect the Fitness Tests Time of day Weather conditions Environment (surface/noise/presence of other people) A different assessor Accuracy of measurements Test protocol not followed exactly as before Time since athlete’s last meal, state of hydration Participant’s state: emotions, health (recent colds/illness), medication taken  Benefits Of Exercise There is strong scientific evidence to support the positive relationship between regular physical activity and health In fact, a low level of fitness is a bigger risk factor for mortality than mild to moderate obesity. It is better to be fit and overweight than unfit with a lower percentage of body fat. Fitness Goals Outcome Goals Desired end result. Performance Goals Focus on a performance standard that one is trying to achieve. Build up towards Outcome goals. Process Goals Focus on technique/strategy one must engage to perform well. Build up towards Performance goals Health-Related Components of Physical Fitness 1. Body composition 2. Cardiorespiratory fitness 3. Muscular strength 4. Muscular endurance 5. Flexibility  Skill-Related Components of Physical Fitness 1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction time 6. Speed Lifestyle Factors Factors improving Physical Fitness Combination of moderate and high intensity aerobic activity weekly. Combination of moderate and high intensity resistance training related activities weekly. Physical Fitness Risk factors Prolonged periods of sedentary lifestyle. Extreme amounts of physical or mental stress. Body Composition Body composition = amounts of muscle, fat, bone, and other vital parts of the body. Assessing body composition can be helpful for establishing optimal weight for health and physical performance. Methods To Assess Body Composition Height and weight Body Mass Index Waist-to-hip ratio Girths/Circumferences Skinfold measurements Bioelectrical impedance analysis Hydrostatic weighing Body Mass Index (BMI) The formula to calculate BMI is: Body Mass Index (kg/m2) = weight (kg) / height (m)2 BMI Classification BMI CLASSIFICATION < 18.5 : risk of nutritional deficiency diseases & osteoporosis 18.5 - 22.9 : low risk (healthy range) 23.0 – 27.4 : moderate risk 27.5 & above : high risk Waist-to-Hip Ratio (WHR) Waist: The waist circumference is defined as the smallest waist circumference usually above the umbilicus or navel Hip: The hip circumference is defined as the largest circumference around the buttocks, above the gluteal fold (posterior extension) WHR = Waist Circumference/Hip Circumference A WHR of 0.90 or less is considered healthy for men A WHR of 0.80 or less is considered healthy for women  Circumference (Girths) 1. Read the circumference (girth) to the nearest millimeter. Apply the tape to the site so it is taut but not tight. Avoid skin compression or pinching of the skin. Take at least duplicate measures at each site and average the measurements. 2. The subject should stand straight or erect but relaxed (including all body parts, like the biceps) at all times. 3. Be sure to use standardized sites for measurement. All measurements should be taken on the right side of the body. Circumference Anatomical Sites Arm relaxed: at the level of the midpoint between the acromiale (lateral edge of the acromial process) and the radiale (proximal, lateral edge of the radius) with the arm hanging relaxed by the side. 1. Arm flexed and tensed: at the level of the peak of the contracted biceps when the biceps is fully flexed, with the upper arm raised anteriorly to the horizontal and the elbow bent 90 degrees. 2. Waist: the smallest horizontal plane around the waist. Measurement is taken at end of a normal expiration.  Circumference Anatomical Sites 3. Gluteal (hip): the largest horizontal plane around the buttocks. Subject should be standing with the heels together. 4. Calf: the largest horizontal plane around the right calf. For example A male client has a waist circumference of 81.3 cm and a hip circumference of 86.4 cm. The WHR is 0.914 (0.91) A WHR of 0.90 or less is considered healthy for men A WHR of 0.80 or less is considered healthy for women Skin Fold Measurement Skinfold measurement is based on the principle that the amount of subcutaneous fat is proportional to the total amount of body fat. The determination of percent body fat can be quite accurate when performed by a properly trained technician with a skinfold caliper. Skinfold measurement determination of % bf is still an estimate of % bf, not an absolute measurement. Skin Fold Measurement Skinfold Etiquette 1. Explain what you are going to do 2. Describe the sites you will measure 3. Ask for permission to measure 4. Be sensitive  Procedure to Skinfold measurement 1. All measurements should be taken on the right side of the body. 2. Firmly grasp a double fold of skin (a skinfold) and the subcutaneous fat between the thumb and index finger of your left hand and lift up away from the body. Be certain not to grasp any muscle and only fat have been taken up. It may be helpful to roll the skinfold between two fingers to ensure this. Also, you could ask the subject to first flex the muscle below the site to help identify muscle from fat before measurement is taken. Be sure, however, to have the subject relax the area before taking the measurement.  Procedure to Skinfold measurement 3. Grasp the skinfold site with two fingers about 8 cm (3 in) apart on a line that is perpendicular to the long axis of the skinfold site. You should be able to form a fold that has roughly parallel sides. Larger skinfolds (obese individuals) will require you to separate your fingers further than 8 cm. 4. Hold the caliper in your right hand with the scale facing up to ease your viewing. Place the contact surfaces of the caliper 1 cm (0.5 in) below your fingers. Place the caliper tips on the double-fold of skin and fat.  Procedure to Skinfold measurement 5. Release the scissor grip of the caliper claws and continue to support the weight of the caliper with that hand. Always keep grasping the skinfold with your fingers. 6. Record the reading on the caliper scale 2 seconds (and no longer) after releasing the scissor grip lever to allow the jaws of the caliper to measure the skinfold site. Be careful to avoid jaw slippage. 7. Measure each skinfold site at least two times. Rotate through the measurement sites to allow time for the skin to regain its normal texture and thickness. Skinfold Anatomical Sites The anatomical sites for skinfold measurement are: 1. Triceps: vertical fold on the midline of the posterior surface of the upper arm, at the level of the midpoint between the acromiale (lateral edge of the acromial process) and the radiale (proximal, lateral edge of the radius). 2. Subscapular: diagonal fold 2cm away from the inferior angle of the scapula, on a line running laterally downwards at a 45 degree angle. 3. Biceps: vertical fold on the middle of the muscle belly, at the level of the midpoint between the acromiale (lateral edge of the acromial process) and the radiale (proximal, lateral edge of the radius). Skinfold Anatomical Sites 4. Iliac Crest: horizontal fold directly above the most superior port of the iliac crest on the midaxillary line. 5. Supraspinale: diagonal fold (medially downwards) on the intersection of a line drawn from the anterior part of the axilla to the iliospinale (inferior tip of the anterior superior iliac spine) and a horizontal line at the level of the most superior part of the iliac crest. 6. Abdominal: vertical fold 5cm to the right hand side of the midpoint of the navel. Skinfold Anatomical Sites 7. Front Thigh: vertical fold on the midline of the anterior surface of the thigh, midway between the patellare (superior border of the patella) and the inguinal fold. Have the subject in a seated position with the leg extended and the heel on the floor, and ask the subject to support the thigh by lifting the underside of the thigh. 8. Medial Calf: vertical fold on the most medial aspect of the calf, at the level of the maximum girth around the calf. Bioelectrical Impedance Analysis % Body Fat Classifications The following ranges are seen as satisfactory for health: Men: 10-22% Women 20-32%  CARDIORESPIRATORY FITNESS Cardiorespiratory fitness (CRF) reflects the ability of the circulatory and respiratory system to supply oxygen during sustained physical activity. CRF is related to the ability to perform large muscle, dynamic, moderate-to-high intensity exercise for prolonged periods.  Stamina  VO2 max or VO2 peak  Functional Capacity  Maximal Aerobic Capacity  Physical Work Capacity (PWC)  Maximal Oxygen Uptake or Consumption  Cardiovascular Endurance, Fitness, or Capacity  Cardiorespiratory Endurance, Fitness, or Capacity  Measurement of cardiorespiratory fitness (CRF) 1. Field Tests: having the subject perform a timed completion of a certain distance, complete a measured distance, or perform for a set time to predict CRF. These tests generally demand maximal effort for the best score in CRF. The testing modes include walk, run, walk-run, cycle, and swim. Examples: Cooper 12-minute run/walk, Rockport 1.6km walk, 2.4 km run, Beep Test.  Measurement of cardiorespiratory fitness (CRF) 2. Submaximal Exercise Tests: estimates VO2 max based on HR following a given workload. Testing modes include steps, treadmill, cycle, and others. Examples: The Astrand-Rhyming cycle ergometer test, Queens College Step Test. 3. Maximal Exercise Tests: using a graded or progressive exercise test to measure an individual’s volitional fatigue or exhaustion. Thus, this test is to maximal exertion. This laboratory setting test involves a measure of CRF rather than a prediction. Testing modes include treadmill and cycle ergometer. Example: VO2-max test. SUBMAXIMAL TESTS During submaximal testing, the subject usually exercises at a fixed workload/intensity, and heart rate measured during and/or at the end of exercise. For submaximal tests, the person is not assessed at maximal level of effort. Step Test Astrand-Rhyming Cycle Ergometer Test STEP TEST - Queens College Step Test Procedures The Queens College Step Test is also known as the McArdle Step Test. 1. The step test requires that the individual step up and down on a standardized step height of 16.25 in (41.25 cm) for 3 minutes. 2. The men step at a rate (cadence) of 24 per minute, while the women step at a rate of 22 per minute. This cadence should be closely monitored and set with the use of an electronic metronome. A 24 per minute cadence means that the complete cycle of step up with one leg, step up with the other, step down with the first leg, and finally step down with the last leg is performed 24 times in a minute (up one leg, up the other leg, down the first leg, down the other leg). The metronome is set at a cadence of 4 times the step rate, in this case 96 beats per minute for men. The women’s step rate would be 88 beats per minute. While it may be possible to test more than one client at a time, it would be difficult to test men and women together. 3. After the 3 minutes are up, the client stops and palpates the pulse or has the pulse taken (at the radial site, preferably) while standing within the first 5 seconds. A 15 second pulse count is then taken. Multiply this pulse count by 4 to determine HR in beats per minute (bpm). The recovery HR should occur between 5 and 20 seconds of immediate recovery from the end of the step test. The Subject’s VO2 max in ml/kg/min is determined from the recovery HR by the following formulas: For Men: VO2 max (ml/kg/min) = 111.33 - (0.42 x HR) For Women: VO2 max (ml/kg/min) = 65.81 - (0.1847 x HR) HR = recovery HR (bpm) For example: If a man finished the test with a recovery HR of 144 bpm (36 beats in 15 seconds), then: VO2 max (ml/kg/min) = 111.33 - (0.42 x 144) = 50.85 ml/kg/min  Astrand-Rhyming Cycle Ergometer Test 1. The Astrand-Rhyming cycle ergometer test requires the subject to cycle at a fixed submaximal workload for 6 minutes. The goal is to obtain a heart rate between 125 and 170 bpm, in order to get a reliable estimate for VO2-max. 2. Suggested workloads are 300-600 kgm/min (50-100 W) for unconditioned individuals, and 600-900 kg m/min (100-150 W) for conditioned individuals. With a pedal frequency of 50 rpm, every 1 kg load equals to 300 kg m/min or 50 W. 3. The client has to maintain a pedal frequency of 50 rpm throughout the test. After 2 minutes heart rate should be measured. If the heart rate is below or above the target range of 125-170 bpm, the workload should be adjusted accordingly. 4. During the 5th and the 6th minute of exercise, heart rate needs to be measured. If these heart rates differ more than 5 bpm, the test should be continued until a steady state heart rate is achieved.  Astrand-Rhyming Cycle Ergometer Test Nanogram To estimate VO2-max, refer to - Astrand-Rhyming Cycle Ergometer Test Nanogram FIELD TESTS FOR PREDICTION OF CRF Walk/Run Performance Tests  In the walk/run test, the subject can walk, run, or use a combination of both to complete the test, In the pure walking tests, the subjects are strictly limited to walking (always having one foot on the ground at any given time) the entire test. Another classification for these tests is whether the test is performed over a set distance (e.g., 1.6 km) or over a set time period (e.g., 12 minutes). 1.5-mile (2.4 km) Run Test Procedures In this test, client should be able to jog for 15 minutes continuously to complete this test and obtain a reasonable prediction of their aerobic capacity. 1. Ensure that the area for performing the test measures out to be 2.4 km in distance. A standard 400 m track would be ideal (6 laps = 2.4 km). 2. Inform the client of the purposes of the test and the need to pace over the 2.4 km distance. Effective pacing and the subject’s motivation are key variables in the outcome of the test. 3. Have the client start the test; start a stopwatch to coincide with the start. Give your client feedback on time to help them with pacing. 4. Record the total time to complete the test and use the formula below to predict CRF in ml/kg/min For men and women: VO2 max (ml/kg/min) = 3.5 + 483 / Time (Time = time to complete 2.4 km in nearest hundredth of a minute) For example: If time to complete 2.4 km was 11:12 (11 minutes and 12 seconds), then the time used in the formula would be 11.2 (12/60=0.2). VO2 max (ml/kg/min) = 3.5 + 483 / 11.2 = 46.6 ml/kg/min Cooper (12-Minute) Walk/Run Test Procedures This test requires the client to cover the maximum distance in 12 minutes by either walking, running, or using a combination of walking and running. The distance covered in 12 minutes needs to be measured and expressed in metres. The prediction of aerobic capacity from the 12-Minute Walk/Run Test is: VO2 max (ml/kg/min) = 22.351 x (kilometers covered in 12 minutes) - 11.288 Rockport 1-Mile (1.6 km) Walk Test Procedures The client should be able to walk briskly for 1 mile / 1.6km to complete this test. 1. The 1-mile walk test requires that the subject walk 1.6 km as fast as they can around a measured course. The client must not break into a run! Walking can be defined as having contact with the ground at all times (running involves an airborne phase). The time to walk this 1 mile is measured and recorded. 2. Immediately at the end of the 1-mile walk, the client counts the recovery HR or pulse for 15 seconds and multiplies by 4 to determine a 1-minute recovery HR (bpm). The formula for VO2 max, ml/kg/min, is gender specific (i.e., the constant of 6.315 is added to the formula for men only). VO2 max (ml/kg/min) = 132.853 — (0.1692 x WT) — (0.3877 x AGE) + (6.315, for men) — (3.2649 x TIME) — (0.1565 x HR) WT = weight in kilograms AGE = in years. TIME = time for 1.6 km in nearest hundredth of a minute (e.g., 15:42 = 15.7 [42/60=0.7]) HR = recovery HR in bpm This formula was derived on apparently healthy individuals ranging in age from 30— 69 years of age. For example: 32-year-old male; 68 kg (150 lbs) 1.6 km = 10:35 (10.58); HR = 136 VO2 max (ml/kg/min) = 132.853 – (0.1692 x 68) – (0.3877 x 32) + (6.315) – (3.2649 x 10.58) – (0.1565 x 136) = 59.4 ml/kg/min Beep Test This test involves running continuously between two points that are 20 metres apart. These runs are synchronised with a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase speed over the course of the test, until it is impossible to keep in sync with the recording.  Beep Test The recording is typically structured into 23 'levels', each of which lasts 60 seconds. Usually, the interval of beeps is calculated require a speed at the start of 8.5 km/h, which increases by 0.5 km/h with each level. The progression from one level to the next is signalled by 3 rapid beeps. The participant should try to pace himself so he reaches the line at the beep. If the participant arrives at the end of a shuttle before the beep, he must wait for the beep before resuming running. If the participant fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn. The highest level and shuttle attained before failing to keep up is recorded as the score for that test. MUSCULAR STRENGTH Testing for muscular strength involves determining the maximum weight that can be lifted for one repetition. This is referred to as the 1RM. 1RM tests are most commonly performed on the bench press and leg press. Alternatively, a variety of devices are available to measure isometric strength of specific muscle groups, such as the handgrip dynamometer. Handgrip Test 1. The subject should be standing for the test. One procedure for this test is to have the subject perform the test with each hand. Another procedure, not discussed here, is to have the subject use their dominant hand. 2. Adjust the grip bar to fit comfortably within the subject’s hand. The second joint of the fingers should ‘fit’ under the handle of the handgrip dynamometer. Make sure that the handgrip dynamometer is set back to zero. 3. Have the subject hold the handgrip dynamometer parallel to the side of the body at about waist level. The forearm should be level with the thigh. The subject may flex the arm slightly. Handgrip Test 4. The subject should then squeeze the handgrip dynamometer as hard as possible with care not to hold their breath (Valsalva maneuver). 5. Record the grip strength in kilograms. Repeat this procedure using the opposite hand. 6. Repeat the test two more times with each hand. Take the highest of the three readings for each hand and add these two values (one from each hand) together as the measure of handgrip strength. Norms for Grip Strength 1-Repetition Maximum (RM) Bench Press Test Procedures 1. Allow the subject to become comfortable with the bench press and its operation by practicing a light warm-up of 5 to 10 repetitions at 40 to 60% of perceived maximum. 2. For the test, the subject is to keep the back on the bench, both feet on the floor, and the hands should be shoulder width apart with palms up on the bar. Free-weight equipment is preferred over equipment like Universal or Nautilus. A spotter must be present for all lifts. The spotter hands the bar to the subject. The subject starts the lift with the bar in the up position and arms fully extended. The bar is lowered to the chest and then pushed back up until the arms are locked. Be mindful of breathing; avoid a Valsalva maneuver (holding breath). 3. Following a 1-minute rest with light stretching, the subject does 3 to 5 repetitions at 60 to 80% of perceived maximum. 1-Repetition Maximum (RM) Bench Press Test Procedures 4. The subject should be close to the perceived maximum. Add a small amount of weight and a 1-RM lift is attempted. If the lift is successful, then a rest period of 3 to 5 minutes is provided. The goal is to find the 1-RM in 3 to 5 maximal efforts. The process continues until a failed attempt occurs. The greatest amount of weight lifted is considered the 1-RM. 5. For a ratio determination of the amount of weight lifted compared to the individual’s body weight (for norms comparison purposes), divide the maximum weight lifted in pounds by the subject’s weight in pounds. Note: The above procedure can be used for the 1-RM leg press. Alternatively, a multiple RM, such as a 4-RM or 8-RM, can also be a good indicator for muscular strength. Norms for Upper Body Strength Norms for Leg Strength MUSCULAR ENDURANCE The definition of muscular endurance is the ability of a muscle to continue to perform without fatigue. Push-Up The push-up test is administered with male subjects in the standard “up” position (hands shoulder width apart, back straight. head up, using the toes as the pivotal point) and female subjects in the modified “knee push-up” position (legs together, lower leg in contact with mat with ankles plantar- flexed, back straight, hands shoulder width apart, head up). The subject must lower the body until the chin touches the mat. The stomach should not touch the mat. For both men and women, the subject’s back must be straight at all times and the subject must push up to a straight arm position YMCA Bench Press Test Procedures 1. Use a 35-pound barbell setup for women or an 80-pound barbell setup for men. 2. Set the metronome to 60 beats per minute, the subject’s lifting cadence will be 30 lifts or reps per minute. 3. Have the subject lie back down on the bench with both feet on the floor. 4. A spotter should hand the barbell to the subject and be available throughout the test to grasp the barbell when necessary. 5. The subject will start with the weight in the down position (weight resting on chest) and with elbows flexed. Hands should grip the bar at shoulder width with palms up. 6. The subject will press the weight up and lower the weight at the cadence of 30 repetitions per minute. Each repetition must consist of full movement of the barbell from elbows flexed with the barbell resting on the chest to arms fully extended. The cadence of 30 repetitions per minute must be maintained. Flexibility Modified Sit and Reach Test 1. Have the subject remove his/her shoes and sit facing the sit and reach box, back and head against a wall, with knees fully extended and feet flat, heels touching the end board. 2. While keeping your back and head against the wall, have the subject stretch their arms out towards the box, hands placed on top of each other, palms down. Adjust the sliding ruler so that the zero mark is at the fingertips. 3. To perform the test, have the subject extend the arms forward with the hands placed on top of each other, palms down. The subject should reach forward as far as possible along the measuring scale, and then hold the position of maximum reach for 1-2 seconds. 4. The tester should place one hand lightly on the subject’s knees, to make sure they remain fully extended. The score is the most distant point reached, measured to the nearest centimeter. Shoulder Flexibility Test Procedure 1. Raise one arm, bend the elbow, and reach down across your back as far as possible. 2. At the same time, extend the other arm down and the up behind the back, trying to cross the fingers over those of the other hand. 3. Measure the distance of finger overlap to the nearest centimeter. If the fingers overlap, score as plus. If the fingers fail to meet, score as minus. 4. Repeat with the arms crossed in the opposite direction. Norms for Shoulder flexibility test (inches, average of left and right sides) Poor Below Average Above Excellent Average Average =5 Thank you