General health and fitness testing Flashcards
What does a comprehensive fitness evaluation cover?
A) Informed consent, Preparticipation health screening, Pre exercise evaluation
B) Resting measures
C) Circumference and body composition
D) Measurements CRF,
E) Measurement muscular fitness
F) Measurement of flexibility
Describe the Astrand 6 minute cycle/arm test
1) Prepare by placing on bike with heart rate monitor
2) Brief 2-3 minutes warm-up
3) Pedals at constant workload aiming for heart between 125-170
4) 50-100 watts, unconditioned men, 100-150 watts conditioned men, 50-75 watts unconditioned women, 75-100 watts conditioned women
5) Half these values for arm ergometer
6) Cool-down
7) Estimate VO2 max using heart rate during last minute of the test
What is the threshold for 6-minute walk test
- Less than 300 metres show poor long term survival
-VO2 peak equation
What is the 50th and 95th percentile for VO2 peak in ages 30-39, 40-49, 50-59, 60-69 in men and women
30-39: 30.1 vs. 44.7 (60 on treadmill!)
40-49: 27.1 vs. 41.9
50-59: 24.8 vs. 37.4
60-69: 22.4 vs. 32.4
What measures of muscular fitness are there
1) Grip strength
2) Leg press (weight pushed in lb / body weight in lb)
3) Bench press (weight pushed in lb/ bodyweight in lb)
What is the muscle strength procedure measured for 1RM
1) Familiarization/practice session
2) Sub max repetitions of exercise
3) Determine 1-RM or any multiple with 3-5 min between trials
4) 50-70% perceived capacity - increase weight 5-10% upper body, 10-20% lower body
How is flexibility measured?
Goniometer: lay flat on bench or sat in chair and measure angle
What are the two methods for balance assessment?
1) Stand up from chair
How long it takes to get up from chair, walk round cone 10 metre away turn around and sit back down. More than 10 seconds is a poor score.
Berg balance test (eyes closed)
1) Feet side by side
2) Non-dominant foot
3) Tandem stance
4) Repeated 3 positions while standing on medium density foam pad
Poor score for: Opening eyes, hands off hips, Stumbling - number of errors summed.
What makes up the senior fitness test?
Seven items: 30s chair stand, 30s arm curls, 10 metre up and go, 6 minute walk, 2 min step test, sit and reach, back scratch with normative scale for each - less than 25% percentile age based norms is considered abnormal
What is the back scratch test?
- Back scratch - reach over head and try to reach hand together measuring distance between the two
How is upper and lower body strength possibly measured and what is a poor score for both?
- How many full range of motion arm curls in 30 seconds - 5lb dumbbell in women and 8lb dumbbell in men
- Come up and twist
- 30s sit-to-stand test on a chair
- <
What is the timed up and go test and what can it indicate?
- How long does it take to get up from a chair in 30s - walk 3 metres and return to chair
- 10 seconds indicates poor score, 12 seconds or more indicates increased falls risk
What is the chair stand test?
- Measure of muscular power - how quickly can someone get up and down from a chair in 30s
What is the recommendation for progressing aerobic exercise?
- 5-10 minutes every 1 to 2 weeks over the first 4-6 weeks
- Progression is gradual to reduce fatigue, muscle soreness, injury
- Gradually taper up over 4-8 months or longer in very deconditioned
What are the recommendations for resistance training in strength and hypertrophy?
- 60-70% 1RM for 8-12 repetitions
- 40-85% 1RM improves strength in novice
-70-80% 1RM at 8-12 considered best (this is training to failure basically
