Lab 1: Health Screening Results
PRE-EXERCISE HEART RATE AND BLOOD PRESSURE
15sec. bpm
HEART RATE 16 64
mmHgmmHg
SYSTOLIC 120 DIASTOLIC 76
Purpose of Tests Involved
The purpose of this lab is to perform a health screening in order to determine if a participant is cleared for exercise and/or an assessment.
Lab 2: Body Composition Assessment Results
WEIGHT (kg) 69
HEIGHT (cm)171
BMI (kg/m2)23.6
WAIST CIRCUMFERENCE (cm) 71Rating: 4 (FIG. 7-4/7.5)
SKINFOLDS (mm)
Triceps1st8.68.6
2nd8.6
3rd
Biceps1st1115.2
2nd15
3rd15.4
Subscapular 1st17.217
2nd17
3rd
Iliac Crest1st17.617.4
2nd17.4
3rd
Medial Calf1st1010.2
2nd10.4
3rd
HEALTHY BODY COMPOSTION
MeasurementScoreRating
*BMI + WC + SO5S (Column B & C) 4Excellent
BMI + WC (Column B) 4Excellent
BMI + SO5S (Column C) 4Excellent
WC alone (Column B) 4Excellent
BMI alone (Column A) 4Excellent
* Calculations
Score (out of 4) = (Column B x 1.5) + Column C
2.5
= 4
Interpretation of Results:
Excellent: Your body composition falls within a range that is generally associated with optimal health benefits.
Purpose of Tests Involved:
The purpose of this lab is to assess whether or not the participant is within the healthy range for body composition. An unhealthy body mass may pose many health risks, for example: type II diabetes, heart disease, and stroke.
Lab 3: Aerobic Fitness Assessment I Results
Name: Kaitlyn / Date: Jan. 23rd, 13Resting HR: 85 bpm / Resting BP: 118/72 mmHg
Age: 21 years Gender: Female / Body Mass: 69 kg
85% Predicted HRmax: 169 bpm / 85% predicted HRmax: 28 b/10sec
Starting Stage Number / HR (bpm): Electronic HR Monitor / RPE
1st Stage
2nd Stage
3rd Stage / 101
4th Stage / 149
5th Stage / 157
6th Stage / 166
7th Stage / 173
8th Stage
9th Stage
Post-Test Measurements
Time (min) / HR (bpm) / BP (mmHg)1 / 110 / 116/74
3 / 96 / 116/72
5 / 89 / 118/76
Score= 10 x [17.2 + (1.29 x 02 cost of the last completed stage) – (0.09 x Body mass) – (0.18 x age)]
= 10 x [17.2 + (1.29 x 33.6) – (0.09 x 69) – (0.18 x 21)]
= 10 x [17.2 = (43.34) – (6.21) – (3.78)]
= 10 x 50.55
= 505.5 ml/kg/min
CPAFLA Health Benefit Zone:
Excellent
Interpretation of Results:
Excellent- Your aerobic fitness falls within a range that is generally associated with optimal health benefits.
Purpose of Tests Involved:
The purpose of this lab was to administer the mCAFT protocol in order to determine the participant’s oxygen cost and health benefits zone from the calculated aerobic score. The body’s ability to deliver and use oxygen during exercise is an indicator of an individual’s level of cardio vascular fitness.
Lab 4: Aerobic Fitness Assessment II Results
Name: Kaitlyn / Date: Janurary. 30th, 2013Resting HR: 71 bpm / Resting BP: 124/68 mmHg
Age: 21 years Gender: Female / Body Mass: 69 kg
85% predicted HRmax(-10bpm): 159bpm / Seat Height:
Time (min) / Resistance (kg or Watts) / Cadence (rpm) / HR (bpm) / RPE
First Workload 1
2
3
4 / 1.0 kp / 50 / 102
104
107
Second Workload
1
2
3
4 / 1.5kp / 50 / 116
111
116
Third Workload
1
2
3
4 / 2.0 / 50 / 121
133
128
Fourth Workload
1
2
3
4 / 2.5 / 50 / 142
141
145
Fifth Workload
1
2
3
4 / 3.0 / 50 / 153
159
Aerobic Fitness Score
= 10 x VO2max
= 10 x 41.63 ml/kg/min
= 416.3
CPAFLA Health Benefit Zone: (See CPAFLA Figure 7-12)
Good
Purpose of Tests Involved:
The YMCA protocol is used to determine predicted maximal aerobic capacity. The body’s ability to deliver and use oxygen during exercise is an indicator of an individual’s level of cardio vascular fitness.
Lab 5: Musculoskeletal Fitness Assessment Results
GRIP STRENGTH (kg)
Right Hand 1 34
234Max: 34
Left Hand131
229Max: 31
Combined Right and Left MaxRating: very good
PUSH UPS
Max Number: 28Rating: very good
PARTIAL CURL UP
(maximum 25): 25Rating: excellent
VERTICAL JUMP
Stand and Reach (cm): 34Jump Trial1 33.02 cm
2 34.29 cm
3 33.02 cm
Rating: Very good
PEAK LEG POWER
Watts: 3200Rating: very good
Purpose of Tests Involved:
Grip strength is used to assess upper body strength. Push-ups and the partial curl up tests are used to measure muscular endurance. Vertical jump is used to assess leg power.
Lab 6: Back Health Assessment Results
WAIST CIRCUMFERENCE (cm)
Waist circumference: 71cmRating: 4
SIT & REACH (cm)
Trial 1: 43.5
Trial 2: 40.5Max: 43Rating: excellent
BACK EXTENSION
(Maximum 180 sec): 180 secRating: excellent
COMPOSITE MUSCULOSKELETAL FITNESS
Score: 28Rating: 3
COMPOSITE BACK FITNESS
Score: 32Rating: 4
Interpretation of Results:
3- Very Good. Your musculoskeletal fitness falls within a range that is generally associated with considerable health benefits.
4- Excellent. Your musculoskeletal fitness falls within a range that is generally associated with optimal health benefits.
Purpose of Tests Involved:
Low back fitness will be assessed using physical activity participation, waist circumference, flexibility and endurance of the abdominal and back extension muscles. Poor low back health results from weakened ligaments, tendons, and muscles that support the spine, particularly during certain movements or activities.
Lab 10: Exercise Prescription
Warm-Up:
Brisk walking for (5-10mins)
Sitting Exercises:
Upper Body Twist: This will develop and maintain flexibility in the upper back
- Sit upright with feet flat on the floor, cross arms and reach for shoulders
- Without moving the hips, turn your upper body to the left as far as is comfortable
- Hold for 5 seconds. Repeat going right. Do five on each side
Hip Marching: This will strengthen hips and thighs and improve flexibility
- Sit upright and away from the back of the chair. Hold on to the sides of the chair
- Lift the leg, with knee bent, as far as is comfortable. Place foot down with control
- Repeat with opposite leg. Do five lifts with each leg
Strength Exercises:
Sit to Stand: Good for leg strength
- Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards
- Stand up slowly, using legs, not arm. Keep looking forwards, not down
- Stand upright before slowly sitting down, bottom-first
- Aim for five repetitions- the slower the better
Calf Raises
- Rest hands on the back of a chair for stability
- Lift both heels off the floor as far as is comfortable. The movement should be slow and controlled
- Repeat five times. For more difficulty, perform this exercise without support
Balancing Exercises
Sideways Walking
- Stand with your feet together, knees slightly bent
- Step sideways in a slow and controlled manner, moving one foot to the side first
- Move the other to join it
- Avoid dropping your hips as you step. Perform 10 steps each way or step from one side of the room to the other
Heel to toe walk
- Standing upright, place your right heel on the floor directly in front of your left toe
- Then do the same with your left heel. Make sure you keep looking forwards at all times
- If necessary, put your fingers against a wall for stability. Try to perform at least five steps. As you progress, move away from the wall
Cool Down
Light-to-moderate walking for 10 minutes
Most of these exercise assessment methods would not be used to assess the elderly population (with the exception of lab #10). These assessments would impose a physiological demand on the client that may be too intense for their physiological ability. It would, however, be in our best interest to test the exercises selected at the beginning of the exercise program in order to receive a baseline in which to refer. Periodic testing would indicate areas that have improved, as well as areas that need more work. With the elderly population our main goal is to keep them active. We want to ensure they are maintaining proper technique and our main focus is on balance. As people age their bones weaken leaving them more susceptible to injury, by focusing on improving and maintaining balance we can help reduce the likelihood of a fall, which would therefore reduce the likelihood of injury.