Practical Section 1: Assessments

Question 1

Resting Heart Rate - Scoring & Script & Steps

RHR Scoring:

Demonstrated properly [seated]

Located properly & took HR

Verbalized counting method

Explained Goals / Purpose

Explained significance of RHR range

Answer 1

Steps for assessing resting heart rate:
1. Have the subject sit quietly, and breathe deeply.
2. Locate the pulse on the thumb side of the left wrist with your index
and middle fingers. Your thumb should be under the wrist, creating
a firm grasp. Do not reach across from the pinky side of the wrist.
3. Palpate with your fingers, moving them as necessary to find the
pulse.
4. USE A TIMER Count the beats for 10, 15, 30, or 60 seconds. Multiply by 6, 4, 2, or
1, respectively, to get the beats per minute

RHR Script

The first step in your fitness assessment is assessingn your resting heart rate. This helps with assessing your current heart fuction and cardiovascular fitness level at rest. A normal RHR is 60-100 beats per minute.

During this test, I will have you sitting quietly and breating deeply. Please take a seat.

I will be putting my two fingers on your pulse will be couting the number of heart beats in my head for a total of 10 seconds. Is it OK if I touch you?

Ok I’m going to start now:

Share results: Your RHR is

Question 2

***YMCA 3 MINUTE STEP TEST***

Cardio Respiratory Fitness

• Set up test correctly [12 inch step]
• Demonstrated and gave clear directions
• Positioned subject correctly [foot step]
• Appeared competent and confident
• Explained goals/benefits to client

PROCTOR CHECK LIST:

1) Properly explain assessment goal/purpose
2) State assessment duration is 3 minutes
3) Set step bench at 12 inches
4) Set cadence at 96 bpm - set metronome!
5) Demonstrate the assessment correctly to client
6) Explain assessment termination protocols
7) Ensure client was fully aware of assessment protocols
8) Provide cues and feedback to client
9) Provide time reminders during assessment
10) Take recovery HR and explain results

Answer 2

Steps
1. Set up an aerobic step bench at 12 inches.
2. Set your metronome for 96 beats per minute.
3. Greet your client, and explain test protocols.
4. Stepping sequence is up-up-down-down, L-R-L-R.
5. You may switch the lead foot at any time during the test.
6. Subject must step in time to the metronome, one step for each
beat.
7. Stepping will continue for 3 minutes.
8. Subject will be notified at 1-minute, 2-minute, 2.5 minute and
remaining 10-second markers.
9. At the end of the test, the subject will sit down and refrain from
speaking as the tester monitors the pulse for one minute (recovery
heart rate*).

Script

Now we are going to do a 3 minute step test. The purpose of this test is to assess your cardiorespiratory fitness based on how quickly your heart rate returns to resting levels after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

I’m going to demonstrate what your are going to do first, then you can do a practice step up first if you’d like to see if you understand the stepping pattern. When you think you have it down, we will start the test. Our goal is to go for the whole 3 minutes, but if you experience any pain or discomfort before then, we will stop the test.

I’m going to set the metronome to 96 bpm. Your steps will follow the beats of the metronome like this with 1 step per beat. It will go UP-UP, DOWN -DOWN*. If you like you can switch the lead foot at any time during the test.

Your head should be upright with shoulders back. Make sure you plant your entire foot on the step and fully extend your knees at the top of the motion. Stay within 3-6 inches from the step when you step down. Be sure to breathe throughout the assessment. I will notify you of the remaining time as we go along.

At the end of the test I will have you sit down without talking so we can measure your recovery heart rate, or how quickly your heart returns to its resting state which we checked earlier. By seeing how long it takes you to recover we can assess your aerobic fitness level and have an idea of how to get started with an exercise program that will help you reach your fitness goal.

• Demo the test
• Have client test it out
• Start the test
• Count Down
• Provide feedback, support
• Have them sit after the 3 minute
• Count HR for 60 seconds
• Provide their Recovery Heart Rate

Avg HR for men from mid 30’s to mid 60’s is between 100-109.
Avg HR for women from mid 30’s to mid 60’s is between 107-118.

Question 3

*** PUSH-UP TEST ***

Upper body strength and endurance

Scoring:

Explained procedure to subject

Followed correct test protocol

Demonstrated correctly

Calculated results correctly

Explained goals/benefits to client

Proctor’s checklist for Push Up test:

1) Properly explained assessment goals/purpose
2) Explained the standard and modified pushup positions
3) Demonstrated standard pushup positon correctly
4) Demonstrated modified pushup position correctly
5) Explained proper breathing techniques
6) Explained assessment termination protocol
7) Provided practice time
8) Provided cues and feedback to client
9) Counted repetitions
10) Explained assessment results

Answer 3

Steps:

1. The purpose of this assessment is to measure upper body strength and endurance.
2. The goal is to complete as many pushups as possible with good form.
3. Exhale on the way up, inhale on the way down.
4. Begin in “up” position, hands shoulder width, back straight, head up, using toes as the pivot point (men) or knees as the pivot point (women). Knee position may also be used for males who cannot perform a full-body pushup.
5. Lower the body until the chin (but not the stomach) touches the floor.
6. Keep the back straight and push up until arms are fully extended.
7. Demonstrate the test, and allow the subject to practice.
8. Score is based on maximal repetitions, without rest.
9. Terminate the test when the subject cannot perform another “clean” repetition.
10. Refer to “Push-Up Testing Norms” (Appendix C)

Script:

“The purpose of this assessment is to measure your upper body strength and endurance.” “The goal is to complete as many pushups as possible with good form

You will begin in the up position with arms fully extended shoulder width apart. The back is straight and head up. Use your toes as the pivot point, or if that is too difficult you can do a modified position on your knees. You will lower your body until you touch your chin touches the floor. Make sure your stomach doesn’t touch the floor. You will push back up until arms are fully extended again, exhaling on the way up while exerting power. Inhale on the way DOWN.”

“I will count how many you can do until you stop or when I see your form break down.

“Let’s do a practice rep to see what position you feel you can do and to make sure you have the proper form.”

• Count each repetition out loud.
• Remind the client to breathe and encourage them along the way

Question 4

***ABDOMINAL CURL-UP TEST***

• Explained procedure to subject
• Followed correct test protocol
• Demonstrated correctly
• Calculated results correctly
• Explained goals/benefits to client

Proctor Check-List:

1) Properly explained assessment goals/purpose
2) Placed two landmarks 10 cm apart
3) Set cadence at 50 bpm
4) Demonstrated the assessment correctly
5) Explained proper breathing techniques
6) Explained assessment termination techniques
7) Provided practice time
8) Provided cues and feedback to client
9) Counted repetitions

Answer 4

Abdominal Curl-Up Test Procedures (Appendix B)

1. The purpose of this assessment is to measure abdominal core muscle strength and endurance.
2. The goal is to complete as many repetitions possible with good form.
3. Place two strips of masking tape parallel to each other, 10 cm apart.
4. Set your metronome to 50 beats per minute.
5. Demonstrate the test before positioning your subject.
6. Exhale on the way up and inhale on the way down.
7. Have the subject lie on their back, with knees bent at 90°, fingertips touching the first tape.
8. On beat one, have the subject sit up as they slide their fingertips to the second strip of tape.
9. On beat two, the client returns to the start position.
10. Terminate the test if the subject cannot keep pace with the metronome, if they cannot reach the second strip of tape, or if they cannot continue with good form.

**SET UP**

Place 2 strips of masking tape parallel to each other, 10 cm apart

Set the metronome to 50 bpm

SCRIPT

The purpose of this assessment is to measure abdominal core muscle strength and endurance.The goal is to complete as many reps as possible without losing good form. I will show demonstrate how to do it first then you can do a practice rep and then we will start the test.

“You will lie on your back with your knees bent at 90 degrees, feet flat on the floor, fingertips touching the first strip of tape. Make sure your lower back is touching the floor. On beat one you will sit upward as you slide your fingertips to the second strip of tape. You will Exhale as you go up (exertion) and Inhale as you go back down to the start position.

DEMONSTRATE

“The test will be done when you cannot keep with the beat of the metronome or can no longer reach the 2nd strip of tape, if you form breaks down, or if you experience any pain or discomfort. Let’s practice the proper form, then we will get started”

PRACTICE

“Ok I’ll start the metronome and you start when you are ready. I’ll count the reps out loud”
**Give encouragement along the way.**

Give them feedback and write count results

Question 5

Bench Press - Muscle Strength and Endurance

Set up assessment test correctly

Demonstrated and gave clear directions

Positioned subject correctly

Appeared competent and confident

Explained goals to client

**PROCTOR’S CHECK LIST**

1) Properly explained assessment goals/purpose
2) Explained and selected proper fixed weight
3) Set cadence of 60 bpm
4) Demonstrated the assessment correctly
5) Explained proper breathing techniques
6) Explained assessment termination protocol
7) Provided practice time
7) Provided cues and feedback to client
8) Counted repetitions
9) Explained assessment results

Answer 5

*** YMCA BENCH PRESS ***

1. The purpose of this assessment is to measure upper body strength and endurance.
2. Use a 35-pound barbell for women and an 80-pound barbell for men (bar + plate = total weight).
3. Set your metronome at 60 beats per minute.
4. The subject begins in the down position with the bar touching the chest, grip at shoulder width.
5. On beat one, fully extend the elbows to the up position.
6. On beat two, lower the barbell until it touches the chest.
7. Terminate the test if the client can no longer stay on beat with good form.
8. Record the total number of clean repetitions.
9. Refer to the “YMCA Bench Press Norms” (Appendix F)

SCRIPT:

The purpose of the test is to measure upper body strength and endurance

“You are going to work with a 35Ib(for women) or 80Ib(for men) barbell. I will demonstrate the proper form and how to do the reps. Begin by laying down on the bench with the bar touching your chest. Your grip will be shoulder width apart. The metronome is set to 60 bpm. You will raise the bar on the first beat until arms are fully extended with elbows in the up position. Then on the second beat you will lower the bar back to the original position touching your chest.”

Question 6

“OTHER CRF TESTS”

1.5 Mile Walk/Run Test

Answer 6

1.5-Mile Walk/Run Test (this will not be an in-class activity)

1. Use a track or a treadmill.
2. If using a treadmill, instruct client on safe use (starting, stopping, adjusting speed).
3. Goal is to complete 1.5 miles in minimal time.
4. Allow a 3-minute warm-up, walking at a moderate pace.
5. At the test onset, begin timing (use the stop watch feature on cell phone or smart device).
6. The subject is to cover the distance as quickly as possible.
7. If using a treadmill, allow the subject to increase or decrease speed as needed.
8. Monitor the subject closely, encourage rhythmic breathing and offer motivating comments.
9. Stop the timer as soon as 1.5 miles is reached.
10. Record time as baseline. If the subject could not complete the 1.5 miles, record the distance at which they stopped.
11. Use the following prediction equation (Larsen, et. al., 2002) to calculate VO2max:
    VO2max = 100.16 + 7.30 (1.0 for men or 0.0 for women) - 0.16 x
    (body weight in kg) - 1.273 x (time in minutes)

Question 7

“OTHER CRF TESTS”

12-Minute Walk/Run Test

Answer 7

12-Minute Walk/Run Test (this will not be an in-class activity)

1. Use a track or a treadmill.
2. If using a treadmill, instruct client on safe use (starting, stopping, adjusting speed).
3. Goal is to cover as much distance as possible in 12 minutes.
4. Allow a 3-minute warm-up, walking at a moderate pace.
5. At the test onset, begin timing (use the stop watch feature on cell phone or smart device).
6. The subject is to cover the distance as quickly as possible.
7. If using a treadmill, allow the subject to increase or decrease speed as needed.
8. Monitor the subject closely, encourage rhythmic breathing and offer motivating comments.
9. Record the distance covered at 12.0 minutes.
10. Use the following prediction equation (Cooper, 1968) to calculate
    VO2max:
    VO2max = 0.0268 x (distance in meters) - 11.3

Question 8

Multiple Repetitioin / Estimation of 1RM

Answer 8

A safe and effective way to determine a person’s 1 repetition maximum (1RM) is to estimate, using the heaviest weight lifted with good form within 8 to 12 repetitions.

Refer to Repetition Maximum Testing (Appendix A)

Procedure for 10 RM Testing (text p. 184):

Determine the heaviest weight the subject can lift for 10 consecutive repetitions, with good form.

Convert the 10 RM weight load to 1 RM by dividing the weight load by 0.75: Weight load ÷ 0.75 = 1 RM

(usually done with multi-joint movement such as bench press, leg press, or squat)