Exercise Prescription Lectures

Muscular Fitness Assessments

• Context and Environment

  • Current heating issues in the assessment area, with temperatures around 80°F.

  • New adjustable dumbbell set acquired for use.

Muscular Endurance Test Overview

• Types of Tests

  • Four main tests related to muscular endurance (left lateral plank, right lateral plank, etc.)

  • Focus on isometric contractions in all tests.

• Expectations and Ratios

  • Extension tests typically yield the longest lasting contraction.

  • Important to consider not just normative data but also ratios of test results to assess core cohesion and injury risk.

Test Form and Execution

• Form Considerations

  • Use of straps not necessary for holding participants down, but beneficial for solo administrators.

  • Plank should maintain a straight line from neck to ankles; time stops if form breaks.

  • Ensure hip position and leg angles are correct, with a goniometer for precision.

• Lateral Plank Execution

  • Feet can be staggered or stacked, as long as a straight line is maintained.

  • If the individual bends and breaks form, the test is halted at that point.

Isometric Contraction Results

• Flexion to Extension Ratios

  • Ideal ratio for flexion to extension is below 1, indicating reduced injury risk.

• Side Plank Consistency

  • Times should be equal for left and right side bridges.

• Extending to Side Bridge Ratio

  • Side bridge to extension ratio should be below 0.75 for optimal core function.

• Functional Assessment of Core Stability

  • Core stability evaluated through isometric contraction tests is more functional than traditional crunch tests.

YMCA Bench Press Test

• Test Parameters

  • Males use an 80-pound barbell; females use a 35-pound barbell.

  • This is classified as an absolute test, meaning everyone lifts the same weight.

• Execution Methodology

  • Maintains a pace of 30 reps per minute, matched to a metronome at 60 bpm.

  • The test is focused on assessing muscular endurance of the chest.

• Limitations

  • Not necessarily aligned with every individual's fitness goals; suitability depends on client objectives.

Dynamic Endurance Battery Test

• Characteristics

  • Tests overall body muscular endurance through various exercises.

  • Relative test, focused on body weight percentages (e.g., arm curls at 0.25 for women and 0.33 for men).

• Execution

  • Each exercise maxes out at 15 repetitions, additive scoring employed.

• Duration and Variability

  • Longer test duration due to multiple exercises, requiring adequate rest time.

Senior Fitness Test

• Target Population

  • Designed for older adults (60+ age group), but should be tailored to individual fitness levels.

• Components

  • Includes chair stand, arm curl, and 6-minute walk tests.

• Adjusting for Individual Fitness

  • Assess suitability based on the client's overall fitness; interpretation of results may vary.

Testing Youth Fitness

• Guidelines for Children

  • Young individuals can perform weight-training activities provided they can focus.

  • Supportive feedback and supervision vital during testing.

Velocity-Based Training

• Overview

  • Focuses on measuring velocity during exercises; more common in strength & conditioning settings.

  • Potential benefits for health settings as well.

Isokinetic Dynamometers

• Equipment Explanation

  • Controlled-speed dynamometer, effective in rehabilitation settings.

  • Measures paired strengths during rehabilitation, particularly in knee flexion and extension.

Body Composition Assessment

• Components Addressed

  • Two related components: sarcopenia (muscle mass loss with age), and obesity.

  • Importance of evaluating muscle mass in relation to overall health, as it correlates with various health risks.

• Anthropometric Measurements

  • Broadly refers to body size measurements including height, weight, and circumferences.

  • Primarily concerned with the split between fat mass and fat-free mass (muscle).

• Essential vs. Storage Fat

  • Essential body fat differs by gender; ranges are 1-3% for men, 8-12% for women.

  • Visceral fat poses higher health risks compared to subcutaneous fat; relationship between fat storage locations and health outcomes.

Measurement Methodologies

• Body Composition Techniques

  • Discussed methods: skinfold measurement, DEXA, hydrostatic weighing, air displacement plethysmography, and bioelectrical impedance analysis (BIA).

  • BIA provides indirect estimations of body fat through electrical current.

• Challenges of BMI

  • BMI represents overall body weight and height but fails to directly measure body fat.

  • Misleading for individuals due to daily fluctuations in water weight and other factors.

Obesity and Related Issues

• Statistics

  • High prevalence of obesity in certain states linked to health risks and economic costs.

• Individual Health Assessment

  • Focus should be on personalized assessments for health risks rather than just numerical values of weight.