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Exercise Science

Exercise Science. Exercise Testing. Exercise Testing. Why Perform Exercise Testing? Assess current levels Aid in prescription Identification of need Establish goals Evaluate progress. Exercise Testing. What Should Be Tested? Cardiovascular (resting & exercise) Muscular Endurance

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Exercise Science

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  1. Exercise Science Exercise Testing

  2. Exercise Testing • Why Perform Exercise Testing? • Assess current levels • Aid in prescription • Identification of need • Establish goals • Evaluate progress

  3. Exercise Testing • What Should Be Tested? • Cardiovascular (resting & exercise) • Muscular Endurance • Muscular Strength • Flexibility • Body Composition

  4. Exercise Testing Cardiovascular (resting) • Resting Heart Rate (RHR)

  5. Exercise Testing Cardiovascular (resting) • Resting Blood Pressure

  6. Exercise Testing Cardiovascular (exercise) • All Field Test Sub-maximal (85% Heart Rate Reserve) • Rating Perceived Exertion (RPE) • 3 Minute Step Test • Bike Tests • Treadmill Tests • 1½ Mile Walk/Run • 12 Minute Walk Run • Rockport Walking Test

  7. Exercise Testing The Karvonen Method Step 1: Figure out Predicted Maximum Heart Rate 220 - Your Age =__________ Example: Joe, 25 years old 220 - 25 = 195beats/minute

  8. Exercise Testing Step 2: Determine your Resting Heart Rate Seated, find your pulse either using the carotid artery in the neck or the radial artery in the lower arm. Count the number of beats you feel in one minute. Resting Heart Rate __________ Example: Joe 60 beats/minute Resting Heart Rate

  9. Exercise Testing Step 3:Insert both of the above results in the Karvonen formula. Predicted Maximum Heart Rate - Resting Heart Rate (.85) + Resting Heart = ___________ Sub-max Cut off Example: Joe [195-60](.85)+60 =Sub-max Cut off Sub-max Cut off: 195 - 60 = 135 135 (.85) = 114.75 114.75 + 60 = 174.75 or 175 beats/min

  10. Exercise Testing Borg Scale of Perceived Exertion Maximum Exertion (maximal) 10Very Very Hard (strong) 9 . 8. 7Very Hard (strong) 6. 5Hard (strong) 4Somewhat Hard (strong) 3Moderate 2Light (weak) 1Very Light (weak) 0.5Very Very Light (weak) 0No Exertion (Not

  11. Exercise Testing Muscular Endurance • Push-up Test • 1 Minute Sit-up Test • Abdominal Crunch Test • Bench Press Test – 60bpm, 35lbs (women) 80lbs (men)

  12. Exercise Testing Muscular Strength • Isometric Strength Tests • Isokinetic Strength Tests • Dynamic Strength Tests • 1 Repetition Maximum • Predicted 1 Repetition Maximum

  13. Exercise Testing Flexibility • Sit & Reach Test • Straight Leg Test • Trunk Extension Test • Back Scratch Test

  14. Exercise Testing Body Composition • Hydrostatic Weighing • Calipers • Bio-Impedance • Body Imaging

  15. Exercise Testing Body Composition Cont… • Body Density (see Formula) • Body Mass Index (BMI) BMI = Weight(kg) Height(m2) Example: Joe weight lbs: 165lbs ÷ 2.2 = 73kg Height in: 68in x 2.54 ÷ 100 = 1.727 or 1.73m 73kg ÷ (1.73m)2 BMI = 24 73kg ÷ 2.99m2 = 24.4147kg/m2 Rating: Desirable

  16. Exercise Testing Body Composition Cont… • Waist to Hip Ratio Android Obesity = High Waist/Low Hips Gynoid Obesity = Low Waist/High Hips Example: Joe Waist = 31in Hips = 38in 31in ÷ 38in = .81578 waist/Hip

  17. Exercise Testing Body Composition Cont… Ideal Body Weight =LBM . 1-Desired %age Body Fat Example: Joe Weight = 175lbs LBM = 175lbs – 35lbs = 140lbs % BF = 20% Fat Mass = 35Lbs 140lbs = 164.7lbs (165Lbs) D%ageBF = 15% 1 - .15

  18. Exercise Testing Consultation • Review Results • Needs • Wants • Goals • Availability • Prescription of Exercise Follow-Up Testing – ACE: 4 to 12 Weeks (8 to 10 weeks)

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