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98 Cards in this Set
- Front
- Back
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Complete fitness program including:
Program administration Recommendations Medical guidelines Fitness programming Fitness tests (with norms based on data from 20,000 men and women |
The Y's Way to Fitness
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The Y's Way to Fitness
Aerobic Fitness: |
Aerobic Fitness:
Submaximal cycle ergometer test (V ̇O_2 score) Ride to 75% predicted HR max Step Test (HR score) 12 inch step, 24 steps/min, 3 min total Immediate 1 min HR count |
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The Y's Way to Fitness
Body Composition |
Body Composition
∑▒3SKF (Abdomen, Ilium, Triceps) ∑▒4SKF(Abdomen, Ilium, Triceps, Thigh) Same procedures and equations as listed in Unit 9 Norms for % body fat given in text and YMCA fitness test manual |
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The Y's Way to Fitness
Muscular Strength |
Muscular Strength
Bench Press test 1-RM is NOT used – Why? Absolute endurance test is used 35 lb barbell for ♀ 80 lb barbell for ♂ Count number of reps @ 1 rep/sec Correlation between absolute endurance and strength is 0.75-0.97 |
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Is the bench press test used by the Y's Way to Fitness always a measure of strength?
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No, it could be endurance for someone who is able to do many repetitions
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The Y's Way to Fitness
Muscular Endurance |
Muscular Endurance
1-min Sit up test knees bent @ 90 degrees fingers next to ears ankles held by partner When up - elbows alternately touch the opposite knee in Down position, shoulders touch the mat Do as many sit-ups as possible in 1 minute |
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What percentage of cardiorespiratory fitness is lost by a person's 80s?
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</= 40%
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What is the trend in BMI as people age? What about % body fat?
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BMI tends to increase through life then plateau (or decrease in men) in old age. People tend to lose height and muscle mass. So, % body fat increases.
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The Y's Way to Fitness
Trunk flexibility |
Trunk flexibility (sit and reach) test used
Trunk flexibility possibly related to low back health Yard stick taped to floor, with zero end towards subject Feet at 15 inch marker, 10 – 12 inches apart Subject exhales, drops head, reaches greatest distance Best of 3 trials used |
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The President's Challenge Adult Fitness Test
Components of the test: |
Components of the test:
Aerobic Fitness Muscular Strength and Endurance Flexibility Body Composition |
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The President's Challenge Adult Fitness Test
Aerobic Fitness |
Aerobic Fitness
1-mile walk OR 1.5 mile run Instructions are available online Simple and easy to follow Meant to be done on your own or with a partner Evaluation: norm based evaluation can only be obtained by filling data into online record sheet and web site calculates evaluation |
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The President's Challenge Adult Fitness Test
Muscular Strength and Endurance |
Muscular Strength and Endurance
Half sit-up & pushups (standard or modified) Instructions online Evaluation: norm based evaluation can only be obtained by filling data into online record sheet and web site calculates evaluation # in fixed amount of time, clear and straightforward |
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The President's Challenge Adult Fitness Test
Flexibility |
Flexibility
Sit & Reach test (YMCA test) Instructions online Evaluation: norm based evaluation can only be obtained by filling data into online record sheet and web site calculates evaluation |
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The President's Challenge Adult Fitness Test
Body Composition |
Body Composition
BMI & Waist circumference Instructions online Evaluation: norm based evaluation can be obtained by filling data into online record sheet and web site calculates evaluation, or using the following chart… Uses BMI, Waist circumference and associated disease risk to classify obesity |
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The American College of Sports Medicine (ACSM) has test recommendations in a number of categories including:
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Pre-activity screening
BP & HR Body composition Muscular strength, endurance & flexibility Cardiorespiratory fitness Field, sub-max and max test |
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Functional Fitness
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Testing the ability of elderly people to perform common activities of daily living (ADLs), such as rising from a chair, walking, stair climbing, lifting, reaching, and bending.
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Functional abilities of the elderly fall into 5 categories
Functional ability evaluation is targeted to category #3 = |
Physically Independent Elderly
1. Physically Dependent 2. Physically Frail 3. Physically Independent: can function, but sedentary and may become frail 4. Fit - exercise 5. Elite - still compete in athletic events |
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AAHPERD Test (Osness et al., 1996)
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The manual is published online and is available through ERIC as:
Title: Functional Fitness Assessment for Adults over 60 Years |
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AAHPERD Test includes
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Body Composition – Pondreal Index:
PI=ℎeight/∛mass Lower Body Flexibility – Trunk/Leg flexibility (sit & reach, similar to Y’s fitness test) Reach distance recorded Agility/Balance – Rise from chair, go around cone to right, return to chair, go around cone to left, return to chair, repeat Time recorded |
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Fine Motor Ability Test is a component of what test?
What is involved? |
AAHPERD Test – Soda Pop coordination test. Moving & turning full soda can 12 times using targets on a table in front of sitting subject
Time recorded |
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AAHPERD Test (cont’d)
Upper body Strength/Endurance Aerobic Fitness |
AAHPERD Test (cont’d)
Upper body Strength/Endurance – Sitting biceps curl Women - 4 lb Men - 8 lb Number of reps in 30 s is recorded Aerobic Fitness – 880-Yard walk Time recorded |
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Test norms are based on from samples of 11 to >300 subjects
Evaluation has 3 function fitness levels: Below average Average Above average |
AAHPERD Test
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“Because of the scientific rigor involved in the development and assessment process, the___ should be considered as the standard against which all other tests of older adult functional fitness should be compared” (Baumgartner et al., Course Text)
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LifeSpan Project Senior Fitness Test
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Options for aerobic section of LifeSpan Project Senior Fitness Test
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6-min walk or 2-min step in place (easy to administer safely)
Distance OR number of steps are recorded |
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LifeSpan Project Senior Fitness Test Includes:
Lower Body Strength Upper Body Strength |
– Chair stand test
Stand up/sit down for 30 s Upper Body Strength – Arm curl test Sitting biceps curl: 4 lb women; 8 lb men Number of reps in 30 s |
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LifeSpan Project Senior Fitness Test Includes:
Lower Body Flexibility Test – Upper Body Flexibility Test – |
Lower Body Flexibility Test – Chair sit-and-reach
Reach for toes on preferred leg stretched out slightly Measure distance from toes Upper Body Flexibility Test – Scratch test Reach to touch hands behind back, one over shoulder Measure distance between fingers |
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LifeSpan Project Senior Fitness Test Includes:
Agility / Balance – Body Composition – |
Rise from chair, go around cone in front, return to chair
Time recorded Body Composition – BMI recorded |
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How does AAHPERD compare to LifeSpan test?
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LifeSpan has
Lower body strength test Easier to administer aerobic test option, “step -in-place” |
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What is the discrepancy about perceptions of overweightness?
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9-in-10 American adults said most of their fellow Americans are overweight
Only 7-in-10 said that most people they personally know are overweight Only 39 percent admitted that they themselves are overweight |
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When assessing body comp We will be using a two compartment model where:
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Body Weight=fat weight+fat free weight
fat free weight=bones+muscles+fluids+organs+tendons+etc… |
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Who often sets the norms for being overweight? (more weight than normal person of your height, frame, and sex)
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Insurance companies
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% body fat is determined by
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Body density = mass/volume
= weight on land/(weight on land-weight in water) 'There are population specific equations |
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What are the pro’s and con’s of measuring %BF with hydrostatic weighing
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it's accurate and fairly simple, but not available everywhere and can be unpleasant
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Bmi is
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Is the ratio of weight-to-height squared:
bmi=kg/m^2 Or bmi=(lbs/〖in〗^2) ×703 |
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How is evaluating BMI for children and teens different than for adults?
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Percentile range vs. set numbers (criterion)
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Pro’s and Cons of BMI
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not much room for error, but units can change whether one is "overweight" or "normal" (lbs vs kg)
Nothing about shape or proportions (% body fat or musculature), healthy person can be "obese", less useful on a case by case basis than for populations |
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Designed by the Department of Defense to compute %BF
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Body circumferences
Male measurements: Abdomen - Horizontal at the level of the navel This is not the minimal width Neck - Inferior to the larynx with the tape sloping slightly downward to the front Height - Is measured without shoes Female measurements: Abdomen – Horizontal, at the level of minimal abdominal width Hip – Largest horizontal circumference around the hips Neck – Inferior to the larynx with the tape sloping slightly downward to the front Height – Is measured without shoes different formulas for each |
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Pro’s and Cons of Body Circumference?
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Takes proprortion more into account, simple and accessible, gender specific, give % BF, strong correlations
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Skin Folds:
Measurements can be made on a number of sites Typically 7 sites are used for calculation: What factors go into choosing the right equation? |
Triceps
Chest Midaxillary Subscapular Suprailiac Abdominal Thigh Race, Gender, Age |
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Pro’s and Con’s of Skinfold Method?
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Need training for accurate results - orientation of caliper, angle of hand, and amount of pinch are very specific. Methods are better/worse for different populations - race, children, athletes.can bruise. Accurate when done correctly and takes into account distribution of fat in various areas.
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Relies on the resistance (impedance) of tissues to electrical current flow
Measures: |
Bioelectrical Impedance Analysis
Fat free mass (FFM) and, Total body water (TBW) |
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Which populations does BIA not work well for?
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Obese and athletes
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Pros and cons of BIA?
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Not accurate for Obese and athletes
Not as accurate as sum of seven skinfolds Hydration level changes results But, it's quick, calculates it for you, and anyone can conduct it. |
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Where are the different places/ways fat can be distributed?
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Subcutaneous - over abdominal muscles
Visceral - coats organs, metabolically active, releases adipokines, bad for health Retroperitoneal - toward back |
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How does risk of dying change in a person with normal BMI, but high waist circumference?
What diseases are related to WHRatio? |
Risk of dying goes up by 50% according to model of mortality and waist circumference
People with high bmi but normal waist circumference had the same or lower mortality risk as normal people Greater risk of heart disease, diabetes, stroke, maybe breast cancer Waist-to-hip ratio is a greater predictor of myocardial infarction than BMI |
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This clustering of problems is known as Metabolic Syndrome and increases the risk of
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Abdominal obesity (i.e. increased visceral fat) increases the risk of having:
High LDL “bad” cholesterol High triglycerides in the blood High blood sugars/Insulin resistance Increased blood pressure Metabolic syndrome increases the risk of coronary artery disease, stroke type-2 diabetes |
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What indicates how important cardiorespiratory fitness is?
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Risk of all-cause mortality only increases slightly with each BMI category for fit people, while being unfit makes even a person with normal BMI about twice as likely to die.
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VO2 max
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The maximum amount of oxygen the body can consume per minute
Absolute V ̇O_2 L/min (same as or L min-1) The maximum amount of oxygen that each kilogram of body tissue can consume per minute Relative V ̇O_2 mL/kg/min (same as mL kg-1 min-1) |
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Absolute versus Relative
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2 people can have the same absolute VO2 but quite different relative because it depends on weight
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Ways to increase power output
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Cycle Ergometer:
Cycle faster Increase the resistance (units: kilopond meter per min) Treadmill: Run faster or increase incline Step on a bench Walk or run on level ground |
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Work subject by progressively increasing power output to point of exhaustion
Just before collapse, the maximal oxygen consumption will have been reached who is this good for |
VO2 max test
Determine amount of oxygen consumed at each work level by: Directly measuring amount of O2 and CO2 that goes into and out of body (indirect calorimetery) good for athletes |
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Submaximal VO2 testing
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Cooper 12 min run:
115 air force males 17-52 years of age Miles ran and V ̇O_2 max r = 0.90 Queens College Step Test (mL/kg/min): Step up and down on bleacher height step of 16.25 inches, 22 (female) -24 (male) step ups per minute 15 second warm up, 3 minute test, 15 second pulse count HR converted to predicted V ̇O_2 Rockport Walk Test (mL/kg/min): Walk 1 mile as fast as possible Measure HR immediately after Collect: HR, mile time, age and weight (lbs) BYU Jog Test (mL/kg/min): Jog one mile Measure HR immediately after V ̇O_2=100.5−0.1636(weight)−1.438(jog time)−0.1928(HR)+8.344(gender) Where: Weight in kg Sex: male = 1, Female = 0 Time in min and 100th of min (15m 45s = 15.75) or - no exercise test Based on gender, body composition (% body fat or BMI) and self reported activity level (or actual activity level) (equations are used to turn data into estimations) |
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Historical definition of Agility –
Historically assessed using- |
The ability to change direction rapidly
Shuttle run Zig-zag run |
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Why are the Shuttle run and
Zig-zag run not the best assessments of practical ability? |
Athletes in game situations must analyze and anticipate the play and react to opposing players and conditions
Need reactionary mental aspect, not predictable |
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A new definition of agility is proposed:
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"a rapid whole-body movement with change of velocity or direction in response to a stimulus".
Speed in changing direction AND cognitive factors An OPEN skill (not pre-planned) Change of direction in response to REALISTIC cues that would occur in sport situations (not light stimulus |
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What is the Sportwall?
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A device for testing agility. Subjects change direction and react in response to different circles lighting up on the wall. Provides reactionary aspect, but stimulus is unrealistic for real sport performance.
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The purpose of this study was to evaluate the reliability and validity of a new test of agility, the reactive agility test (RAT), which included
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anticipation and decision-making components in response to the movements of a tester.
The tester steps forward either 1 or 2 times then goes to the left or right, signalling the participant to start |
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The range of motion about a joint
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Flexibility –
Accuracy of measurements requires knowledge of anatomy and types of motion |
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Measuring flexibility
Endpoint of the range of motion is determined by Bouncing to achieve a greater range of motion is discouraged because of: |
the spot where it becomes ‘uncomfortable’
False readings Chance of injury |
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Flexibility at one joint does not predict
In general, fitness tests measure flexibility using a |
flexibility at another
Sit and Reach test |
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What does the sit and reach test actually measure?
What is the debate about flexibility? |
Different depending on the person - may be hamstrings, calves, back...
Debate exists as to how much flexibility is needed, which individuals require it and whether it is something that should be increased. |
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The ability to maintain body position (equilibrium)
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Balance –
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Types of Balance
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Static Balance – Balance while standing still
Dynamic Balance – Balance while moving |
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Does the way we measure balance tell us what we want to know?
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Only when testing and evaluating gravity related balance…
“Due to the specificity of balance, the value of balance tests in the instructional process is yet to be determined” |
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Clinical balance tests
Used to quantify the risk of falling: |
Romberg test
Berg balance scale Tinetti balance scale Functional reach test Timed Up and Go test Step test Clinical test of sensory integration of balance Four square step test |
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Factors to consider when selecting a test
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What equipment do I need?
Do I have it? How much does it cost? Is it difficult to maintain? Do I need specialized space? Do I have it? Do I need a high level of training to run the test? Do I need a high level of practice to run the test? Is the test dangerous for the subject? Is the test the appropriate level of convenience and ease for the subject? mentally? physically? Can I do more than one person at a time? Or am I limited to one subject at a time? What is the validity, reliability, and objectivity of the test? Are there appropriate standards (any, norm, criterion?) to use for this test and my client/patient population? |
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Muscular Strength
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The maximum force which a muscle can exert over a brief period of time (1 maximal effort)
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Muscular Power
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Work/Time
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Muscular Endurance
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The number of times a muscle can lift a submaximal load before exhaustion
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Types of strength
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Isometric Strength
AKA Static Strength Measured at a single joint Dynamic Strength Measured through a range of joint angles Usually during shortening contractions (concentric) Can cause damage by tearing up actin and myosin - leads to building muscle or to pain and injury Isokinetic Strength Force measurement through a range of joint angles at a constant speed |
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Tools for measuring isometric strength
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Hand grip dynamometer
Cable Tensiometer Lower extremity dynamometer |
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Can you think of any advantages or disadvantages of using isometric tests?
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It's only applicable for specific muscles being tested. Limited applicability in the real world. Does isolate a single joint angle. Need specific equipment.
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Ways of measuring dynamic strength - 1 RM
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Measure the maximum force you can lift for one repetition
1-RM You can estimate 1-RM from submaximal loads Method 1 Determine the max load that can be lifted 10 times Then use a table to look-up the predicted 1-RM Method 2 How many reps were performed with a sub max weight Calculate predicted 1-RM Methods Many equations exist in the literature to predict 1-RM from reps of a submaximal load These exist for special populations (highly trained athletes, elderly, etc…) Often have precise methods required, but give more accurate 1-RM than standard tables |
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What are the advantages of estimating 1-RM from submaximal loads and multiple reps? What are the disadvantages?
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It is a balance between accuracy and safety. Many people would not be comfortable performing a 1 rep max and could hurt themselves, but estimations aren't as accurate.
The more reps you use, the is safer it is for your subject BUT The less accurate your prediction becomes This is because fatigue can occur and prevent strength from being properly assessed and/or cause technique to deteriorate |
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Measures the maximum capacity at the weakest joint angle and at slow speeds
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Dynamic strength
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Isokinetic Strength
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Force measurement through a range of joint angles at a constant speed
How is this measured? Results are often reported at different speeds so that speed/strength/power relationships can be assessed Allows for comparisons of the relative strength of different sides of the body, or agonists versus antagonists |
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Which type of strength is the best representation of true muscle strength?
joint angle changes at constant speed Joint angle fixed Joint angle changing |
What you want to measure will dictate the test you're going to use (population and outcome influence)
Isokinetic - used in research settings, not applicable to other situations Isometric Dynamic |
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How do we measure power?
arm power |
power = (force x distance)/time
Arm power Shot Put test Seated Medicine Ball Throw Shot Put Throw Back |
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How do we measure power?
leg power |
Stair run test
Vertical Jump Broad Jump 2 (or 3) Hop Test |
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How do we measure power?
Other commonly used methods |
Other commonly used methods
Vertical jump Wingate |
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The number of times a muscle can lift a submaximal load before exhaustion
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endurance
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Types of Muscular Endurance Tests
Fixed Percentage of Body Weight Fixed Percentage of 1-RM Absolute Muscle Endurance Calisthenic Type Exercises |
Fixed Percentage of Body Weight
Total number of reps is recorded until fatigue Is usually used to measure improvement over time Fixed Percentage of 1-RM Similar to previous one except 1-RM is used Absolute Muscle Endurance Moving a fixed load for a certain number of reps in a fixed time Typically used in police/fire and military evaluations Calisthenic Type Exercises Exercises using normal body weight Is typically used as a resistance level in a training program |
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What are the relationships between different types of strength?
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Very strong correlations between 1-RM and max peak power output (R=0.93; Stone and Moir, 2003)
Maximum strength is associated with endurance factors the association is likely stronger for high intensity exercise endurance activities than for low intensity exercise endurance activities |
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Power output is likely to be the most important factor in separating sport performances (i.e., who wins and loses). While average power output may be more associated with performance in
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endurance events, for activities such as jumping, sprinting and weight lifting movements, peak power is typically strongly related to success”.(pg 83)
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3 Key Elements of a good test
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1. Reliability
Consistent measures 2. Objectivity Removes subjectivity Two different individuals would arrive at the same score for the same subject Clearly defined scoring system 3. Validity The test measures what it is supposed to measure Logical Validity – Subjective (expert) decision that the test measures what it claims eg. 50-yard dash is a test of running speed Concurrent Validity – You have a valid method to measure something See if the measures made by a new test correlates well with the established standard |
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Test should discriminate throughout the total range of ability
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No perfect scores and no zeroes
entire population - adjust bench press because some may not be able to lift the bar |
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Other factors to consider for a test
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Test only a single attribute
Measuring knee extension Squat rack maximum Appropriate test for the population you will be testing - measure Lance Armstrong on a bike Enjoyable People won’t do it well (or at all) if they don’t enjoy it |
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Test Administration
Practice and Warm-up must be Directions to give the subjects Scoring |
consistent
Ensure that all participants have the same amount of practice and the same warm-up Training effect Not just the subject, you need to practice the test BEFORE you measure someone Exact directions? Written out and read Hints to improve performance? Decide what is a successful completion Incorrect performances Partial score? No score? Score sheets |
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To determine the relationships between scores:
Graphing Techniques Correlational Techniques |
Create a scattergram (scatter plot)
Mathematical measure of the degree of relationship between two measures (x & y) |
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A line is fit though the data which sits in a position that minimizes the total deviation, in the x & y direction
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r = Pearson Product Correlation
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Characteristics of "r" (pearson product correlation)
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Range from +1.00 to -1.00 (typically use two decimals)
Value indicates the strength of the relationship Sign indicates direction of relationship (positive or negative, NOT good or bad) Higher values (positive or negative) allow for prediction of one score (if you know the other) r = 0 indicates no relationship |
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How is the amount of ice cream sold related to the murder rate?
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They are highly postively correlated. However, that doesn't imply causation.
Confounding variable - temperature - more murders with warmer weather |
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Frequency distribution
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How often a score (or range of scores) is observed
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A number of small ranges (bins) of observations on x-axis (abscissa)
The number of observations (frequency) in each bin is plotted on the y-axis (ordinate) |
histogram
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Significant digits are important only when
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reporting your final answer. You should use all available digits, both significant and insignificant, during intermediate calculations, and round to the nearest significant digit only when reporting the final result
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Measures of central tendency are extremely useful, but limit our ability to understand our data
Knowing the spread of our data enables us to |
determine the precision of our measurement
accuracy and precision |
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Knowing the range of data is NOT VERY USEFUL BECAUSE:
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Reflects only the minimum and maximum values (is data spread evenly or clustered at some point?)
No information about how scores are distributed within that range |
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What are measurement and evaluation?
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Measurement
The act of COLLECTING INFORMATION on which a decision will be based Evaluation USING measurements to make DECISIONS |
