ExPres 2/25

Introduction

• The lecture serves as a catch-up session to cover important topics to keep pace with the syllabus.

• Mention of issues with the microphone during previous recordings.

YMCA Cyclergometer Test

• It is a submaximal, branching protocol test which will be performed in upcoming lab.

• Goals:

  • Achieve two heart rates greater than 110 beats per minute.

  • Ensure no more than 85% of the individual's maximum heart rate is reached.

• Setup for the Test:

  • Warm-up phase:

    • Resistance: 0.5 kP (kilopond)

    • RPM: 50

    • Work Rate: 50 KGMs/min (kilogram meters per minute)

  • Definitions:

    • Kilopond: Measure of resistance based on gravitational force of 1 kg.

    • KGMs/min: Represents work rate or power for the test.

Warm-Up and Stages

• The warm-up lasts 2-3 minutes, followed by three-minute stages for the main test.

• Measurements per stage:

  • Blood pressure: once

  • RPE (Rating of Perceived Exertion): once

  • Heart rate: every minute

• Each stage begins at the same intensity as the warm-up.

• Heart rates must be measured to determine the resistance and whether to stay in the current stage.

Heart Rate Monitoring

• Steady state is defined as a variance of less than 5 beats per minute.

• If two sequential heart rates are not steady, the individual continues in the current stage.

• Heart rate determines the resistance for the next stage:

  • Groups defined by heart rate (e.g., >100, 90-99, etc.)

  • Each group corresponds to specific adjustments in resistance and work rate for subsequent stages.

Graphing Data from the YMCA Test

• To create a graph with heart rate on the Y-axis and work rate on the X-axis:

  • Plot two data points where heart rates exceed a 10 beats/minute increase.

  • Connect the points to estimate maximum work rate.

• Maximum work rate can then be used with body mass to estimate relative VO2.

Ostrand and Rhyming Test

• A single stage, six-minute test where average heart rate is measured in the last two minutes.

• Uses a nomogram to determine VO2 based on the finishing heart rate.

• Requires consideration of age for adjustments to VO2 estimates.

Three Minute Step Test

• Focused on heart rate recovery rather than directly estimating VO2.

• Uses a step height and metronome set to 96 beats/minute.

• Heart rate is recorded after three minutes of stepping, providing an idea of overall fitness.

Rockport Walking Test

• A straightforward submaximal test requiring participants to walk a mile on flat ground.

• Finishing heart rate will be recorded and used to estimate VO2 considering age and weight.

Mile and a Half Test

• Established as an alternative to the Twelve Minute Run Test, focusing on time to complete a distance rather than distance covered.

• Used to estimate VO2 based on completion time.

PACER Test

• A maximal field test where participants shuttle over 20 meters.

• Designed to estimate VO2, particularly useful in school settings.

Muscular Fitness Assessments

• Muscular fitness includes strength, endurance, and power.

• Correlation between muscle fiber types and performance:

  • Type I fibers (aerobic endurance) vs. Type II fibers (anaerobic strength and power).

• Importance of assessing muscular fitness as it influences overall health and fitness.

Testing Methods for Muscular Fitness

• Static Testing:

  • Isometric tests (e.g., hand grip dynamometer) to measure maximal voluntary contraction.

  • Better for older individuals to assess functional ability but may not reflect overall strength.

• Dynamic Testing:

  • DCER tests gauge maximum weight lifted for a single repetition (1 RM).

  • Equipment can include free weights or machines.

Conclusion

• The lecture concludes with a transition into muscular fitness data and testing methods.

• Students are encouraged to prepare for further discussion and practice in the subsequent classes.