exercise testing final shrunken

body composition definition

describes amount and relative proportions of fat mass and fat free mass in human body

direct in vitro

cadaver dissection and chemical analysis

direct in vivo

MRI, CT scan, neutron activation

indirect

measure on parameter to estimate another

UWW measure BV and predicts PBF through densities

double indirect

use on indirect to predict another

skinfold from UWW principles

archimedes principles

body immersed gives force that results in loss of weight equal to weight of water displaced

skinfolds princple

subcutaneous fat (SAT) is directly proportional to total amount of body fat

2C

sum of 2 compartments, fat mass and fat free, equal body mass

assumptions that limit it are water and mineral contents remaining same and FFM is altered

3C

FM, dry FFM, and total body weight (TBW)

4C

FM, dry FFM, BMD, and TBW

flexibility definition

ability to move thru ROM

factors influencing flexibility

body type, age, sex, physical activity, warming up, excessive flexibility

factors influencing ROM

§  Geometry of joint and joint capsule

§  Ligaments, tendons, and muscles spanning the joint → stiffness

§  The joint structure: determines planes of motion and may limit ROM at a given joint

static flexibility

measure of total ROM at joint and is limited by extensibility of the musculotendinous unit

dynamic flexibility

measure of the rate of torque or resistance throughout the ROM

large hypertrophied muscles or excessive amounts of subcutaneous adipose tissue (SAT)

less flexible

women are more flexible T or F

true

ROM accuracy

§  Anatomical landmark identification

§  Position and stabilization of the body

§  Application and stabilization of measurement device

§  Consistency in technique and protocol

§  Appropriate recording of measurements

Recognition of limiting factors during recording

advantages for sit and reach

o   Indirect, most widely used for assessment

§  Simple, can be used in most populations

disadvantages to sit and reach

§  Only measure flex of a single joint movement

§  A lot of doctors use this as their only source to measure flexibility and the measure of flexibility is incomplete

§  Relationship to predict low back pain is limited

goniometer

§  Plastic device comprised of two arms and a protractor for measuring degrees of joint displacement

·      One arm remains fixed with proximal articulating segment

·      Other arm adjusts through ROM with distal articulating segment

·      Protractor remains fixed at joints axis of rotation

goniometer advantages

·      Portable, relatively easy to use/inexpensive

goniometer disadvantages

·      Difficulty stabilizing moving segments

·      Visually determining a vertical axis

inclinometer

§  Universal center of gravity to establish a starting point that remains constant from test to test

·      Indicates degrees of motion using weighted needle and protractor

§  Used to measure complex movements

functional movement assessments determine

§  Movement proficiency

§  Potential for injury

§  Design for appropriate training and rehab program(s)

FMS may lead to:

\

·      Reduced muscular imbalance and asymmetries

·      Determination of readiness to participate in weight training

what is FMS

o   a series of 7 tests and 3 clearing test used to provide a basic snapshot of potential movement constraints that can also predict injury

FMS scoring

§  0 = pain

§  1 = unsatisfactory

§  2 = satisfactory

§  3 = optimal

§  Typically, acceptable score is a mini of 14

o   Contraindications to ROM and functional assessment

§  Immediately after injury

§  After surgery that has disrupted tissue

§  While on pain medication

§  Regions of osteoporosis or bone fragility

§  Joints with dislocation or unhealed fracture

§  Any test that causes pain or discomfort

Pre test instructions

§  Perform informed consent process and questions, exercise preparticipation health screening

§  Complete a pre-exercise evaluation including a medical history and CVD risk factor assessment

·      At a min: have individual complete PAR-Q+

§  Follow list of preliminary testing instructions

preliminary testing instruction

o   Instructions should be provided well in advance to allow to prepare

Refrain from ingesting food, alcohol, caffeine, or using tobacco products within 3 hours of testing

well rested

Clothing should permit freedom of movement

most important preliminary testing instructions

§  If exercise is for diagnostic purposes, individual may want to discontinue prescribed cardiovascular medication, but __only with physician approval__

§  If exercise test is for functional or Ex Rx, patient should continue their medication regimen

o   Medical referral may be warranted for an athlete with persistent episodes of following symptoms:

§  Chest pressure, pain, or discomfort

§  Light headedness, dizziness, confusion, or headache

§  Deeply reddened or cold clammy skin

§  Irregular pulse or rapid pulse

·      Exercise programming components

o   Frequency

o   Intensity

o   Time → modality

o   Type

o   Volume → total overall work

o   Progression → how adjusting or adapting their workout

5 health domains

o   Emotional

o   Social

o   Physical

o   Mental

o   Spiritual

·      Physical health domain →o   Health related components

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§  Cardiorespiratory fitness

§  Muscular strength

§  Muscular endurance and power

§  Body comp

Flexibility

physical health domain→ skill related

§  Agility, balance, coordination, power, speed, and reaction time

physical health domain → medical related

musculoskeletal, cardiovascular, respiratory, endocrine, digestive/urinary/excretory, immune systems

·      Programming should be individualized True or False

True

Type A aerobic

§  recommended for all adults, little skill is needed, and intensity is easily modified

Type B aerobic

typically performed at vigorous intensities, recommended for those with average physical fitness, who have been exercising on a regular basis

type C aerobic

require skills to perform, best for individuals with reasonable motor skills and physical fitness (sports

type D aerobic

recreation sports, generally recommended as ancillary physical activities, only recommended for those with motor skills and physical fitness adequate to perform safely

Aerobic Volume

·      Product of frequency, intensity, and time

o   important for body comp and weight management

o   estimate energy expenditure of an individuals exercise program

aerobic volume uses

MET mins per week

o   Metabolic equivalent (METs)

§  An index of energy expenditure (EE)

§  Ratio of rate of energy expended during activity to the rate of energy expended at rest

1 MET is the

§  rate of EE while sitting at rest = oxygen uptake of 3.5 ml x kg^-1 x min ^-1

aerobic progression

increasing any of the components of the FITT-VP principle

o   Rate of exercise progression depends on:

§  Health status, physical fitness, training responses, program goals

o   When initiating an exercise program

§  Start with light to moderate intensity (30-58% HRR or VO2R) and then increase time as tolerated  

§  5-10 mins every 1-2 weeks for first 4-6 weeks

Resistance training of major muscle groups is recommended

·      at least 2-3 days per week with 48 hours separating training session for same muscle group

o   each muscle group, complete 2-4 sets of 8-12 reps with 2-3 mins between sets

split resistance training frequency

4 day a week to train each muscle group 2 times a week

very light to light

40-50% 1RM for older

mod to vigorous intensity

60-70% 1RM ·      for novice or intermediate exercisers to improve strength

\

improve muscular endurance

< 50% 1RM

improve strenght

gradually increase > 80% 1RM (vig to very vig)

resistance training time rest

o  
o   30s-1.5min for hypertrophy (moderate intensities)

o   3-5 mins for strength and power (mod to vigorous intensities)

resistance training volume: load volume

sets x reps x loads

total amount of work being done

sets x reps

improve strength and power reps

8-12 reps

improve strength in middle aged and older individuals starting exercise

\

10-15 reps

muscular endurance reps

15-25 reps

lower reps

increase power and strength

higher reps

increase endurance

strength and power sets

2-4 sets

increase endurance sets

resistance training progression

o   As muscles adapt to a resistance exercise training program, participant should continue to subject them to overload or greater stimuli to continue to increase muscular strength and mass

Gradual progression

resistance training maintenance

o   Increasing overload by adding resistance, sets, or training sessions per week is not required during maintenance

BMI

body mass / height ^2

BMI advantage

easy, classify large populations, estimate ideal BW

BMI disadvantage

poor indictor of PBF and inaccurate classification

BMI units

mass: kg

heigh: m^2

circumference

estimate body comp and give specific BF distribution

android

fat on trunk

gynoid

fat on thighs/hips

circumference advantages

easy, quick, and inexpensive

waist circumference

subcutaneous and visceral adipose measure

hip circumference

inversely related to CVD, diabetes, and morality

Waist to hip ratio

indicated body fat distribution

high may equal visceral obesity

WtH risk

men: > .95

women: > .86

UWW

direct: determines BV

indirect: predicts PBF

2C model: Bd → PBF inversly

skinfolds disadvantages

tech training, sites, calipers, and physical contact

skinfolds advantages

relatively simple and practical

BIA

small electrical current through body and impedance measured

lean = good to go through

fat= poor conductor

BIA advantages

easy and noninvasive

BIA disadvantages

cannot distinguish intra and extracellular fluid

highly influenced by hydration

athletes cannot exercise before for accurate

ADP (air displacement)

measures BD via changes in air pressure with boyles law

indirect

AD = V1 (empty chamber) - V2 (with pt inside)

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boyles law

P1 x P3 = V2 x V1

ADP advantages

quick, noninvasive, comfy, accomodates ranges of pts

ADP disadvantages

expensive equipment, assumptions w/ equations, many sources of error

ultrasound

sonic energy goes through tissues at specific velocities

muscle: dark gray fat: white bone: black

A mode

amplitude ultrasound

B mode

brightness ultra sound (2D most common)

ultrasound advantages

valid and reliable for visceral and subcutaneous adipose tissue

ultrasound disadvantages

experience and standardization

DEXA

x rays at 2 energies that pass through the body

3C: total body mineral stores, FM, and FFM

DEXA advantages

easy, high comfort, safe, fast, and accurate

DEXA disadvantages

tall/overweight people can not fit comfortably, expensive and inportable, involves x-rays so must warn

7 FMS

deep squat

hurdle step

incline lunge

shoulder mobility

active straight leg raise

trunk stability push up

rotary stability

Deep squat

bilateral, symmetry, and functional mobility of hip, knee, ankle, shoulder, and thoracic spin

extend dowel over head while squat