Lab Exam #1

What is the purpose of the step test?

Designed to evaluate cardiorespiratory fitness, which reflects the efficiency of the heart, lungs, and muscles during physical activity. Additionally, it serves as a predictor of VO2 max, also referred to as functional capacity, indicating the maximum amount of oxygen the body can utilize during intense exercise.

What is the procedure for the step test?

Individual steps up and down from a platform or bleacher at a specific height and cadence. The subject's weight is lifted a known height over a designated period, allowing for measurement of heart rate response to the exercise.

What are the stepping frequencies used in the lab and what metronome settings do they correspond to?

18 steps per minute and 30 steps per minute. These frequencies align with metronome settings of 72 beats per minute (for 18 steps) and 120 beats per minute (for 30 steps), facilitating synchronization for the participant.

What is the height of the bleachers used for the step test?

16 inches. However, for participants with orthopedic issues, risers may be utilized to adjust the step height to 8 inches, ensuring safety and accessibility.

How is the step test administered in pairs?

One participant performs the stepping exercise while the second individual administers the test by monitoring and recording heart rate data. The assisting partner stands behind the steeper to provide support and ensure safety in case of any missteps.

What is the stepping movement in the lab?

Four count sequence, which means that the step administrator will set a timing device to produce a signal that occurs four times per step cycle, enhancing the synchronization of the stepping cadence.

What is the procedure after the two minutes of stepping?

The participant sits on a bench for a two-minute recovery phase. During this time, heart rate is continuously monitored, and it’s recommended to refrain from talking or moving to allow for accurate heart rate assessment.

How are the results of the step test interpreted?

Through the analysis of heart rates recorded during or after the exercise. Actual heart rates obtained at two or more step heights can be projected onto the predicted maximal heart rate curve, thereby allowing for the estimation of VO2 max.

What is the formula for calculating relative VO2 during the step test?

VO2 = (1.2 x F) + (1.33 x 1.8 x H x F) + 3.5, where F represents the stepping frequency in steps per minute, and H denotes the step height measured in meters.

What do the variables in the VO2 formula stand for?

S signifies the stepping frequency (in steps per minute), H represents the step height (in meters), and 3.5 indicates the relative oxygen consumption at rest, which is a standard physiological measure.

How do you convert step height from inches to meters?

To convert the step height from inches to meters, first multiply the height in inches by 2.54 to convert to centimeters. Then, divide the resulting centimeter value by 100 to obtain the height in meters.

How is predicted maximum heart rate calculated?

Using the formula: 220 minus the individual's age. This estimate helps set exercise intensity and monitor heart rate during physical activity.

What should be included in the graph constructed after the step test?

Heart rate plotted on the Y-axis and relative VO2 on the X-axis. It should also include an extrapolated line connecting two data points corresponding to the different stepping frequencies to indicate the predicted maximum heart rate, with a vertical line drawn down from this point to establish the predicted VO2 max on the X-axis.

Compare the predicted VO2 max derived from the Rockport one-mile walk test to the predicted VO2 max obtained from the step test, analyzing the differences and similarities in results.

This comparison involves evaluating the estimated maximal oxygen uptake from both tests to understand their effectiveness and accuracy in predicting aerobic capacity.

What are the minimum recommendations for strength training for adults aged 18-65?

Strength training at least two non-consecutive days per week, focusing on 8-10 major muscle groups, performing 10-12 repetitions for each exercise, and ideally completing at least two sets to enhance strength and endurance.

What is an isotonic contraction?

Involves dynamic movement where the muscle fibers experience both concentric (shortening) and eccentric (lengthening) actions. This type of contraction is commonly observed during resistance exercises.

What is an isometric contraction?

Characterized by maintaining a static position where the muscle length remains unchanged under tension, such as during exercises like planks or wall sits.

What is the difference between absolute and relative muscle strength?

Total amount of force exerted by a muscle group, measured without any adjustments. In contrast, relative muscle strength adjusts the absolute strength measurement according to body weight or other factors, allowing for pertinent comparisons across individuals.

What is absolute isotonic muscular endurance?

Involves lifting the same weight consistently to determine the maximum number of repetitions completed, exemplified by tests such as the YMCA bench press test, to measure endurance capabilities.

What is relative isotonic muscular endurance?

Assesses how many repetitions a participant can perform against a weight that is a percentage of their body weight, providing a fair comparison of endurance levels across different body sizes.

What three isotonic tests of relative endurance are performed in the lab?

Leg extension, bench press, and two-arm bicep curl, which evaluate specific muscle groups.

What are the proven benefits of strength training?

Reduction in abdominal fat, improved cardiovascular health, better control of blood sugar levels, lower cancer risk, decreased injury risk, enhanced mental health, improved flexibility and mobility, a positive body image, prevention and management of osteoporosis, boosted cognitive function, and an extended lifespan.

What are common errors seen in the weight room?

Ego lifting (using excessively heavy weights), improper form that can lead to injuries, muscle imbalances due to neglecting certain muscle groups, insufficient recovery time, inadequate warm-up before workouts, and lack of familiarity with gym equipment.

What are the three points of contact for the bench press?

Head and upper back against the bench, the hips (glutes) firmly planted on the bench, and the feet pressing against the ground.

What muscles are primarily worked during the leg extension?

Quadriceps, which are crucial for knee extension and overall leg strength.

What muscles are worked during the bench press?

Pectoralis major, anterior deltoids, triceps, and serratus anterior muscles, contributing to upper body strength.

What muscles are worked during the bicep curl?

Biceps brachii, brachialis, and brachioradialis, which are integral for elbow flexion.

What percentages of body weight are used for the leg extension exercise in the lab?

Female participants typically use 50% of their body weight, while male participants use 65% of their body weight, tailored to accommodate differences in muscle composition.

What percentages of body weight are used for the bench press exercise in the lab?

Females are instructed to lift 45% of their body weight, and males are assigned to lift 75% of their body weight, ensuring appropriate challenges based on individual strength levels.

What percentages of body weight are used for the two-arm bicep curl exercise in the lab?

Females generally use 18% of their body weight, while males typically lift 35% of their body weight, established to provide a fair assessment of muscular endurance.